Oats and Fruit Granola

Oats and Fruit Granola

Ingredients:

3 lbs Oats 

2 package (20 oz) Blueberries, frozen (unsweetened) 

2 package (20 oz) Strawberries, frozen, (unsweetened )

4 cup Oat Bran 

1 cups Trivia 

Directions

Preheat oven to 250 degrees

Spray Pan with home make non-stick cooking spray, add oats, berries and oat bran, and sprinkle all natural sweetner top. 

Place in oven. Set timer to 1 hour. At 1 hour, mix the cereals. Place back in overn. Set timer to 1 hour. Do this a total of 3 hours. I've let it go another 1/2 hour until it sends out a rich,delicious smell. But then the oven must be turned off. Remove from oven or leave in. If you leave it in the oven, don't just forget it! When cool, I put it in a 2 gallon zip-type bag and put it away in freezer.

Makes 40 1/2 cup servings.

Nutritional Info

• Servings Per Recipe: 40
• Amount Per Serving
• Calories: 167.3

• Total Fat: 2.8 g
• Cholesterol: 0.0 mg
• Sodium: 1.9 mg
• Total Carbs: 31.6 g
• Dietary Fiber: 5.7 g
• Protein: 6.7 g

Let's Get Healthy, 

Coach TIA

Crockpot Oatmeal

Ingredients

1 cup  oats 

2 cups skim milk (or water)

1 Tbsp naturally sweetened apple sauce 

1/4 tsp. Salt 

1/2 tsp. Cinnamon 

1 C finely chopped apple 

1/2 cup raisins (optional) 

1/2 cup chopped walnuts or almonds (optional) 

Directions

Orange Cranberry Slow Cooker Oatmeal

Ingredients

1  cup old fashion rolled oats

1 cup chopped apple 

1/2 cup dried cranberries(if not used subtract form nutrition 220 calories, 2 g fat, 48 carbs, 2 fiber, 38 sugar)

1 tbsp butter (can substitute for all natural apple sauce ) 

1 tbsp cinnamon

1/8 tsp salt 

1 cup orange juice 

1 cup water

Creative Oatmeal Combinations

Creative Oatmeal Combinations

There is nothing better than a warm and hearty bowl of oatmeal, but it isn’t all that great and exciting by itself. But add fruit, nuts and other toppings make it outstanding! It only takes minutes to make and it makes your morning easy by having the add-ins ready in the frig.

Here are a lot of combinations below to add make your oatmeal exciting. and nutrients.

One serving of cooked oatmeal (about 1 cup cooked) contains

150 calories, 3 grams of fat, 27 grams of carbs, around 6 grams of protein, and 4 grams of fiber.

• 2 Tbsp dried cranberries, 1 Tbsp toasted pistachios, 1 tsp sugar (115 calories)
• 2 Tbsp raisins, 1 Tbsp chopped pecans,

Baked Oatmeal Squares

 Ingredients

3 cups oats 

2 tsp Baking Powder 

1/2 tsp cinnamon 

1/2 tsp salt 

1/2 Cup orange juice

1/2 Cup Applesauce, unsweetened 

1 tsp Vanilla 

4 egg whites 

1 cup skim milk 

optional

1 cup dried cranberries -   (if added add to nutrition 440 calories, 4 g fat, 96 carbs, 4 fiber, 76 sugar)

Basic Oats with Raisins and Oat Combination Ideas

Chocolate Protein Oatmeal (no raisins)

1/2 cup 1% milk
1/2 cup rolled oats
1/8 cup raisins
1 tsp cinnamon

Nutritional values:
Calories 266

Calories from Fat 36
Total Fat 4.0g
Saturated Fat 1.2g
Cholesterol 6mg
Sodium 58mg
Total Carbohydrates 50.0g
Dietary Fiber 6.0g
Sugars 17.6g
Prot 10g
Cal20%

Iron 13

FACT: 1/2 cup whole, old fashioned Quaker Oats only has 150 calories.

IDEAS for Oat Combination:

Oatmeal Blueberry Muffins Coffee Cups Recipe

10 & 12oz large coffee cups
2 servings each

Blueberry Muffins Cup

1 cup whole wheat flour

1/2 cup oats
2 Trivia packets
4 Tbs pure cane sugar

1 tablespoon baking powder

1 teaspoon ground cinnamon
1/2 teaspoon salt

1 cup skim milk1 egg

1/4 cup apple sauce (naturally sweetened)

1 cup blueberries

Directions: 

Oatmeal Fritters

Ingredients

• spray extra virgin olive oil
• 2+ cups cooked oatmeal (1 cup dried precooked oatmeal, cooked with only water) - for best results use chilled or cooled oatmeal in perpetration stage.
• 1 - 2 Tbs of Whole wheat flour

Preparation

Spray oil in a large skillet over medium heat. Form the oatmeal into 1-inch balls and flatten into patties. (Add more flour 1 tablespoon at a time if the patty doesn't keep it's shape) When the oil is hot, add the patties to the pan in a single layer. Cook 3 to 5 minutes per side until golden. Pat fritters with paper towels and serve warm or at room temperature.

For topping you can add berries, honey or Greek yogurt and honey mixture. Yummo!!!

Time: 13 minutes with cooked oatmeal

For added protein add an egg or cottage cheese to the fritter.

Enjoy!

Coach TIA

Nutrition Facts

Tia's Mexican Turkey Meatloaf

16 oz Ground turkey, 93% lean

1.5 cups of Salsa

2 Large Eggs

1 pkg Taco Seasoning 30% Less Sodium

1 cup 100% Natural Whole Grain Quaker Oats Rolled Oats

1/2 cup cheddar cheese

Mix everything together, put into a pre-greased 9x13 pan. Pat flat then pour 1/2 cup of salsa on top. If desired put on 1/2 cup of cheese on top of the salsa.

cook at 350 for 40 minutes.

Let cool for 5 - 10 minutes before cutting in order to keep it's form.

Very yummy!

My husband eats 2 helpings is very satisfied.

Nutrition Facts

OATS, So Good For You!!!

Oats are so very awesome!

They help your body in so many was. Now I am talking about natural oats instant or quick and steel cut. Not the kind that come in those cute little pre-sized packages with tons of sugar added.

Lowers and Keeps Cholesterol Down: A 1½ ounces (43 grams) of oatmeal resulted in a loss of 3% in total cholesterol and a 14% reduction in bad cholesterol after two months.

Keeps your blood sugars stable: Eating oats can help with not rise your blood sugars over a longer time period.

Reduce Cancer Risks: Oats, like other grains and vegetables, contain hundreds of phytochemicals (plant chemicals). Phytoestrogen compounds, called lignans, in oats have been linked to decreased risk of hormone-related diseases such as breast cancer.

Rich Soluble Fiber: A daily serving of whole oats rich in soluble fiber can reduce hypertension, or high blood pressure, and so reduce the need for anti-hypertensive medication.

High Fiber Food: Oats have a high fiber content. Fiber is necessary in keeping bowel movements regular.

Enhances Athletic Performance: Oats have been shown in scientific studies to favorably alter metabolism and enhance performance when ingested 45 minutes to 1 hour before exercise of moderate intensity.

Aids in Weight loss: Oatmeal is considered one of the best foods to eat for weight loss. It preforms as a filler and provides more energy than in other carbohydrate diets. As the soluble fiber of oats is digested, it forms a gel, which causes the viscosity of the contents of the stomach and small intestine to be increased, feeling fuller longer.

Acts as Anti-depressant: Eating oats helps in dealing with depression. It has been proven that oats work as an anti-depressant and help in keeping the mind calm. Consumption of unrefined oatmeal is said to reduce stress, while cooked oats helps to get rid of fats.

Quality Proteins: According to the World Health Organization (WHO) they have confirmed that the protein quality in oats is equal to that of soy protein.

Oats are one of the 5 things I think you should eat on a daily basis. To see what other food I think you should eat Foods That Should Be Eaten Daily in a Healthy Life Style http://coachhurt.blogspot.com/2010/11/foods-that-should-be-eaten-daily-in.html.

Let's Get Healthy,

Coach TIA

sources:

Eat More Oats :http://www.eatmoreoats.com/aboutoats.html

Buzzel.com: http://www.buzzle.com/articles/oats-nutrition-facts.html

Foods That Should Be Eaten Daily in a Healthy Life Style

Foods That Should Be Eaten Daily in a Healthy Life Style

Eggs ( 2 whole eggs)

Contains the following

Vitamins -
A: good for the skin and growth.
D: strengthens bones by raising calcium absorption.: protects cells from oxidation.
B1: helps properly release energy from carbohydrates.
B2: helps release energy from protein and fat.B6: promotes the metabolism of protein.
B12: an essential vitamin in the formation of nerve fibers and blood cells.
Contains the following Minerals -
Iron: essential in the creation of red blood cells.
Zinc: good for enzyme stability and essential in sexual maturation.
Calcium: most important mineral in the strengthening of bones and teeth.
Iodine: controls thyroid hormones.
Selenium: like vitamin E, it protects cells from oxidation.

Sources: http://www.nutritionandeggs.co.uk/page/nutritional_val (Check an up coming blog with more benefits of eggs)

Oats (1/2 cup)

Significant sources of dietary fiber.

Helps lower cholesterol

Decreased risk of hormone related diseases.

Delays the stomach from emptying quickly

Helps you feel full longer

Aids in weight loss

Favorably alters a bodies metabolism

Enhance performance

Skim Milk

Contains significant amounts of protein, calcium, casein, as well as vitamin C.

Possible links to reduced risk of arterial hypertension, coronary heart disease, colorectal cancer, and obesity.

Decreased risk of insulin resistance and type 2diabetes

Promoting muscle repair and growth

Water - OK so your not going to "eat" water =-)

Healthier looking skin

Helps with digestion

Aids in weight loss

Higher energy level

Less irritability

Better thought process

Low or non -fat cottage cheese

Good source of calcium, with Vitamin D

Prevents stomach disorders

Help build strong bones

Tooth decay prevention

Lemon or Limes:

Add a few drops of one to your water to increase your metabolism.

It's a liver detoxifier

(Adding 500 milligrams of ascorbic acid to your diet can speed up your metabolism by 33 percent - 500 milligrams is half a gram= 1 teaspoon is 5 gram)

Those were just a few benefits from each food. They all help in maintaining weight, loosing weight, staying or getting strong, staying healthy inside the body, outside appearances and staying active.

Let's Get Healthy!

Coach Tia

Sources:

http://www.eatmoreoats.com/health.html

http://en.wikipedia.org/wiki/Milk

http://benefitof.net/benefits-of-cottage-cheese/

Recourse: Roy BD (2008). Milk: the new sports drink?

US National Dairy Council Dairy's Role in Managing Blood Pressure