Quinoa and Oatmeal Cereal Heart Healthy Recipe

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Ingredients:

Serving

1/2 cup steel cut oats
1/2 cup quinoa (well rinsed )
1 apple, cored and coarse chopped (unpeeled )
1 tsp cinnamon
2 tbsp raisins or 2 tbsp dried blueberries
2 tbsp walnuts, toasted and rough chopped
2 cups water
raw honey
banana, sliced (optional)
berries (optional)

Directions:

Mix all ingredients except for the toppings in a pot and bring to a boil, reduce heat and simmer covered for 20-30 minutes. Depending on size and juiciness of the apple you may need more liquid. Adjust accordingly, by adding water or juice.
Stir and serve with raw honey, banana, and rice milk.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	257 Kcal (1076 kJ)
Calories from fat	51.34 Kcal
		% Daily Value*
Total Fat	5.7g	9%
Sodium	5.48mg	0%
Potassium	340.27mg	7%
Total Carbs	44.43g	15%
Sugars	4.6g	18%
Dietary Fiber	6.63g	27%
Protein	8.82g	18%
Vitamin C	2.6mg	4%
Iron	136mg	755%
Calcium	48.2mg	5%

Amount Per 100 g
Calories	114.46 Kcal (479 kJ)
Calories from fat	22.86 Kcal
		% Daily Value*
Total Fat	2.54g	9%
Sodium	2.44mg	0%
Potassium	151.54mg	7%
Total Carbs	19.79g	15%
Sugars	2.05g	18%
Dietary Fiber	2.95g	27%
Protein	3.93g	18%
Vitamin C	1.2mg	4%
Iron	60.5mg	755%
Calcium	21.5mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

4.8

Points
7

PointsPlus

Good Points

low fat,
saturated fat free,
sodium free,
cholesterol free,
good source of fiber

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