Wrapping Up Heart Month

Good Morning Muffins
(Recipe Below)

Good morning!  It is turning out to be a lovely day.  Looking out the window, I am so tempted to go for a quick walk.  The birds are singing amazing little songs.  It is pretty chilly out there though, so I may just sit here and enjoy the view over my cup of coffee.  Speaking of coffee,  I feel ashamed to be writing this, but I want to be honest.  I did have to temporarily postpone my 40 Days of Water Challenge.  It wasn't working with all of the Share-a-thon prep we've been doing this week.  I will complete a full 40 Days of Water as I promised, but I have to postpone it by a week.  I hate that I am having to postpone it, but there is no way I can get through the long days of Share-a-thon uncaffeinated and be able to do my job well.

Wrapping Up Heart Month:  OATMEAL
I love feeling healthy; I'm sure you do too.  However, I don't necessarily love the effort it takes to be healthy. I try to make healthy choices with food and to make sure that I keep moving, but it's not always easy or convenient.  Since it is the final Saturday of February I am posting some heart-friendly Oatmeal recipes.  Oatmeal is so versatile, and best of all it's unbelievably good for your heart.  Here's some nerdy-girl Oat Facts for you from CookingattheCottage.com most of the recipes come from this fabulous site as well.  PS.. if the images are too small, you can enlarge them by clicking on them.

Preparing Traditional Oatmeal:
There are so many lovely things that you can do with oats.  If you want to prepare traditional oatmeal, keep in mind the best oat to water ration is 1:2, basically measure your oats and then double that amount for your water (ie 1/2 cu oats: 1 cu water, etc).

More than just Oatmeal:
Oats are a great way to add extra fiber to other recipes.  Here are some other recipes that I think you will enjoy as well.  And don't forget about the Oatmeal Pancake Recipe I posted [here].

Good Morning Muffins: 
Makes 12 Muffins
1/2 cup wheat bran
1/2 cup hot water

1 small zucchini, grated (about 1-1/2 cups packed)
1/2 cup raisins
1/2 cup pecan halves, roughly chopped, toasted
1/2 cup sweetened flaked coconut
1 apple, peeled, cored, and chopped (about 1 cu)
2/3 cups packed light brown sugar
3 eggs
3/4 cup canola oil
1 teaspoon vanilla extract
1-1/2 cups unbleached all-purpose flour
3/4 cup old-fashioned rolled oats (not instant or quick cooking)
2 teaspoons baking powder
1/2 teaspoon kosher salt
1/2 teaspoon ground cinnamon

Position a rack in the center of the oven, and heat the oven to 350 degrees F. Butter a standard 12-cup muffin tin, coat with nonstick cooking spray, or line with paper liners.  In a medium bowl, stir together the wheat bran and hot water until the bran is completely moistened. Add the zucchini, raisins, pecans, coconut, and apple and stir until well mixed.  Using a stand mixer fitted with the whip attachment, beat together the sugar and eggs on medium speed for 3 to 4 minutes, or until the mixture thickens and lightens. (If you use a handheld mixer, this same step will take 6 to 8 minutes). On low speed, slowly drizzle in the oil and then the vanilla. Don’t pour the oil in all at once. Add it slowly so it has time to incorporate into the eggs and doesn’t deflate the air you have just beaten into the batter. Adding it should take about 1 minute. When the oil and vanilla are incorporated, remove the bowl from the mixer stand. In a medium bowl, stir together the flour, oats, baking powder, salt, and cinnamon until well mixed. Add the flour mixture to the egg mixture and fold carefully just until the dry and wet ingredients are well combined. Then add the bran mixture and fold again just until well combined. Spoon the batter into the prepared muffin cups, dividing it evenly and filling the cups to the rim (almost overflowing). Bake 35 to 45 minutes, or until the muffins are lightly browned on top and spring back when pressed in the middle with a fingertip. Let cool in the pan on a wire rack for 20 minutes, then remove the muffins from the pan. The muffins taste best the day you bake them, but they can be stored in an airtight container at room temperature for up to 3 days. If you keep them for longer than 1 day, refresh them in a 300 degree F oven for 8 to 10 minutes.

Granola: 
Makes about 10 cups
2-1/2 cups old-fashioned rolled oats (not instant or quick cooking)

1-1/2 cups wheat germ
1/2 cup sweetened shredded coconut
3 tablespoons sesame seeds
1/3 cup sunflower seeds
1/2 cup chopped walnuts
1/2 cup sliced almonds
2 teaspoons ground cinnamon
1 teaspoon kosher salt
3/4 cup canola oil
3/4 cup honey
2 teaspoons vanilla extract
1/2 cup dried cranberries

Position a rack in the center of the oven, and heat the oven to 350 degrees F. Line a baking sheet with parchment paper. In a large bowl, combine the oats, wheat germ, coconut, sesame seeds, sunflower seeds, walnuts, almonds, cinnamon, and salt and mix well. In a small bowl, whisk together the oil, honey, and vanilla. Pour the wet ingredients over the dry ingredients and mix thoroughly until the dry ingredients are evenly coated. Pour the mixture onto the prepared baking sheet and spread in an even layer. Bake for 30 to 35 minutes, or until golden brown. Stir the granola with a spatula or wooden spoon several times during baking to ensure even browning. Let cool completely, then add the cranberries and mix to distribute them evenly. The granola can be stored in an airtight container at room temperature for up to 1 week.

Oatmeal Maple Scones:

Makes 8 Scones

1-1/2 cups unbleached all-purpose flour
1-1/4 cups old-fashioned rolled oats (not instant or quick cooking)
1-1/2 teaspoons baking powder
1/4 teaspoon baking soda
1/4 teaspoon kosher salt
1/2 cup pecan halves, toasted and chopped
1/2 cup golden raisins
1/2 cup cold unsalted butter, cut into 8 to 10 pieces
1/3 cup cold heavy cream
1/2 cup maple syrup
1 cold egg

Maple Glaze:
1 cup confectioners’ sugar
3 tablespoons maple syrup
1 to 2 tablespoons water

Position a rack in the center of the oven, and heat the oven to 350 degrees F. Using a stand mixer fitted with the paddle attachment (or a handheld mixer), mix together the flour, oats, baking powder, baking soda, salt, pecans, and raisins on low speed for 10 to 15 seconds, or until combined. Scatter the butter over the top and beat on low speed for about 30 seconds, or until the butter is somewhat broken down and grape-size pieces are still visible. In a small bowl, whisk together the cream, maple syrup, and egg until thoroughly mixed. On low speed, pour the cream mixture into the flour-butter mixture and beat for 20 to 30 seconds, or just until the dough comes together. It will be fairly wet. Remove the bowl form the mixer stand. With a rubber spatula, scrape the bottom and sides of the bowl to ensure that all of the dry ingredients are mixed into the dough. Using a 1/3-cup dry-measuring cup, drop mounded scoops of the dough onto a baking sheet, forming 8 scones and spacing them 2 to 3 inches apart. (At this point, the unbaked scones can be frozen, tightly wrapped in plastic wrap, for up to 1 week. Proceed as directed, baking directly from the freezer and adding 5 to 10 minutes to the baking time).Bake for about 40 minutes, or until the scones are golden brown on top. Transfer to a wire rack to cool for 30 minutes. To make the maple glaze: While the scones are cooling, in a small bowl, whisk together the confectioners’ sugar, maple syrup, and enough of the water to make a smooth, pourable glaze. You should have about 1/2 cup. (The glaze can be made ahead and stored in an airtight container at room temperature for up to 1 week). When the scones have cooled for 30 minutes, brush the tops evenly with the maple glaze, then serve. The scones taste best on the day they are baked, but they can be stored in an airtight container at room temperature for up to 3 days. If you keep them for longer than 1 day, refresh them in a 300-degree-F oven for 4 to 5 minutes. Or, you can freeze them, wrapped tightly in plastic wrap, for up to 1 week; reheat, directly from the freezer, in a 300-degree-F oven for 8 to 10 minutes.

Almost Forgot... 
Heart-Healthy Super Foods
I also mentioned that I would post a list of heart-healthy superfoods, but since this quickly turned into the world's longest blog post I will just share the link.  Click [here]

Heart Health: Reducing Stress

Multitasking: Should we, really?
This morning we've continuing our chat on how to keep your heart healthy.  If you read articles or talk to your doctor about heart health one of the main suggestions that you will receive is to reduce or eliminate your stress. For most of us, I think that would seem impossible.  For me personally, I have a lot of strong and hard-working women in my family.  I think we all seem to take pride in our ability to multitask.  While it is still impressive that we can, I'm not so sure that we should.  All of that multi-tasking really piles on the stress and endangers our hearts.

Hit Pause:  One suggestion I was reading today, was that we should be hitting the pause button.  It's tempting to feel guilty for taking a break when you have a lot to do, but taking that 5-10 minute breather just for yourself will not only reduce your stress.  You will be more productive in the long run.  Life Coach Robert Mack said, "Feeling stressed out means you're not focusing.  When you slow down and regain peace of mind, you'll be happier and more efficient."

Skip your to-do list... or some of it:
Don't be afraid to scale back on some of your to-do list.  Go through all that you need to do (chores, work, etc) and mark off one or two of those off your list that aren't necessary.  Instead of spending your time on those, do one or two activities that you really love.  You will feel less burned out, and it takes some of the drudge out of the rest of your day.  Your heart will thank you.

Get Your Coffee To-Go:
I'm not suggesting you always grab the travel mug.  If you are like me, when you are stressed you up the caffeine in-take.  When you refill your coffee cup, do you take it back to your desk and keep working?  If so, try taking your coffee break outside or at least in a more relaxing area of your home or office.  When your day starts to get stressful and you need a break, take one.  Head outside with your coffee or your tunes and walk around for a few minutes.  It will boost your mood, and relax your mind.

Chicken Quesadillas w Avocado Tomato Salsa

Heart-Smart Tex-Mex:
Just in time for lunch.  Here are two great recipes I found for a really tasty and heart healthy meal.

Chicken Quesadillas w/ Avocado Tomato Salsa:
This recipe has lower-fat tortillas and cheese.  The splurge is the avocado; however, though it's high in fat it's mostly the heart healthy kind that your body needs.  Plus, bonus points for the avocado as they have a natural cholesterol reducer.

Ingredients: (Makes 4 Servings)

2 teaspoons canola oil

1  green onion, thinly sliced

1  lime

1 pound skinless, boneless thin-sliced chicken breasts, cut into 1-inch-wide strips

4  burrito-size low-fat flour tortillas

1 cup reduced-fat (2%) shredded Mexican cheese blend

1/2  avocado, peeled, seeded, and cut into 1/2-inch pieces

3/4 cup(s) salsa

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Directions:  

In 12-inch nonstick skillet, heat oil on medium 1 minute. Add green onion and cook about 6 minutes or until tender, stirring occasionally.  Meanwhile, from lime, grate 1 teaspoon peel and squeeze 2 tablespoons juice. Evenly season chicken on both sides with lime peel, 1/4 teaspoon salt, and 1/8 teaspoon ground black pepper.  Add chicken to green onion in skillet; cook 10 minutes or until chicken is no longer pink inside. Transfer to bowl; stir in lime juice.  Evenly divide chicken mixture and cheese on half of each tortilla; fold over to make 4 quesadillas.  In same skillet, cook quesadillas on medium, in 2 batches, 8 minutes per batch or until browned on both sides and heated through. Cut each quesadilla into thirds. Stir avocado into salsa; serve with quesadillas.

Nutrition: (per Serving) Cal 400, Total Fat 14g, Sat Fat 5g, Cholesterol 86mg, Sodium 970mg, Total Carb 31g, Dietary Fiber 8g, Sugar 0, Protein 38g, Calcium 0

Sauteed Shrimp on Warm Black Bean Salad:
While shrimp has more cholesterol than other seafood, according to the article it's still heart smart because it is so low in fat and other calories.  This recipe is also fiber-packed, because of the black beans which also happen to outscore all other beans in antioxidants.

Ingredients: (Makes 4 Servings)

1 1/4 pounds large shrimp, shelled and deveined

2 teaspoons olive oil

1  lime

1 small onion, chopped

1 medium red pepper, chopped

1 teaspoon ground cumin

1 can (15- to 19-ounce) black beans, rinsed and drained

2 tablespoons chopped fresh cilantro leaves

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Directions:

Sprinkle shrimp with 1/4 teaspoon salt and 1/8 teaspoon coarsely ground black pepper. In 12-inch nonstick skillet, heat 1 teaspoon oil on medium 1 minute. Add shrimp and cook about 6 minutes or until shrimp turn opaque throughout, stirring frequently.  Meanwhile, from lime, grate 1 teaspoon peel and squeeze 2 tablespoons juice; set aside.  Transfer shrimp to small bowl; cover with foil to keep warm. In same skillet, heat remaining 1 teaspoon oil on medium 1 minute. Add onion and red pepper, and cook 8 minutes or until tender. Stir in cumin; cook 1 minute. Add black beans, lime peel and juice, 1/4 teaspoon salt, and 1/4 teaspoon coarsely ground black pepper. Cook 3 minutes or until heated through. Spoon black bean mixture onto 4 dinner plates. Top with shrimp and any liquid in bowl; sprinkle with chopped cilantro 

Nutrition: (per Serving) Cal 240, Total Fat 5g, Sat Fat 1g, Cholesterol 172mg, Sodium 740mg, Total Carb 24g, Dietary Fiber 8g, Sugars 0, Protein 16g, Calcium 0