Steel-Cut Oats Recipe

Steel-Cut Oats Recipe

Ingredients:
3.5 cups - Filtered water
1 cup - Steel-cut oats
1/8 tsp - Sea salt

Servings:  4

Directions:
1.  Bring 3.5 cups filtered water to a boil in a saucepan; this takes around 12 mins
2.  Pour 1 cup of steel-cut oats into the boiling water
3.  Add sea salt to the oats.
4.  Let the oats return to a boil, watch them closely or they could boil over
5.  As soon as boil returns, reduce to low heat (2), let oats simmer, make sure they are bubbling
6.  Let the oats simmer for 12-15 minutes, stir them often, scraping the bottom of your saucepan.
7.  Cook the oats until they are tender and creamy; the longer you let them simmer, the thicker they will become.
8.  Voila! Your hot steel-cut oats are ready to enjoy.  Dish yourself out a bowl full.  Let the remainder of the oats cool a bit, and then store them away in the refrigerator in an air tight, glass container.  You can eat them for breakfast for the next three days.
9.  When you reheat your leftover oats in a microwave, add a little milk to them first, and then heat them for 1.5 - 2 minutes.

Healthy things you can add to your oats:  honey, yogurt, chopped nuts, raisins, cinnamon, chopped fruit.

Notes:  Steel-cut oats are a great meal before exercising or working in the yard.  They give you energy and really fill you up, and they are great for your heart, blood pressure, blood sugar, cholesterol, and weight loss.

Keys to Weight Loss

1.  Eat less, exercise more.
2.  Spend as much time exercising every day as you spend eating food.
3.  Eat yogurt and oatmeal for breakfast, fish and peanut butter crackers for lunch, salad for dinner.
4.  Spend at least one hour on treadmill per day, lift dumbbells for upper strength, do air squats for leg strength.
5.  And the pounds will fall off, Guaranteed.

Healthy Food Combos

* Whole grain cereal, banana, sunflower seeds, Orange Juice
* Scrambled eggs, red bell peppers, Turmeric, Black Peppercorns (ground)
* Scrambled eggs + cantaloupe
* Almonds + yogurt
* Smoothie, wheat germ (3-4 tbsp)
* Any sandwich + Spinach (Popeye knew what he was talking about.)
* Garden salad + Wild Salmon + Kale
* Salsa + Chickpeas
* Water + unsweetened cranberry juice (fights cavities)
* Lowfat greek yogurt + strawberries
* Tomatoes + Olives
* Blueberries + walnuts

Healthy Salad Ingredients

Eat more salad in 2014, and you will automatically lose weight and feel better.  Here are some suggested ingredients for your salad:

* Spinach, Kale, Red Leaf Lettuce
* Broccoli, Tomatoes
* Bell Peppers, Carrots
* Avocado (chopped)
* Cucumbers (sliced)
* Red Onion (chopped)
* Sunflower Seeds, Flaxseed (ground)
* Raisins
* Almonds, walnuts, pecans (chopped)
* Swiss cheese (chopped)
* Smokey Turkey, Chunk Light Tuna
* Black Beans, Kidney Beans
* Boiled eggs (chopped)
* Olive oil
* Apple (chopped)
* Black Pepper

A good salad is addicting and healthy!

The secret to a happy marriage is two good forgivers.  -Billy Graham

Smoked Oyster and Beans

Smoked Oyster and Beans Recipe

Ingredients

• 2 - 3.75 oz cans of Smoked Oysters
• 1 can - Bush's Navy Beans
• 1 can - Bush's Chickpeas (Garbanzo Beans)
• 1/2 Sweet Onion - chopped
• 1-2 Tbsp - Extra Virgin Olive Oil
• 1/2 tsp - Turmeric
• 1/2 tsp - Emeril's Essence
• 1/4 tsp - Ground Cayenne Pepper
• Sea Salt and Black Pepper to taste

Directions:  Combine the two cans of beans into colander and rinse throughly.  Add beans to saucepan, add enough water to cover the beans completely.  Add olive oil, chopped onion and spices (turmeric, Emeril's Essence, cayenne pepper).  Cook on Medium heat for 20-30 minutes.  Make sure your water doesn't run low.  Before removing beans from heat, add sea salt and black pepper to taste.  After the beans are removed the stove, add the smoke oysters.  Ensure you drain the oil from the oysters prior to adding them to the beans.  Stir and enjoy!

Health Benefits of this recipe:

Navy Beans - Protein, fiber, iron, zinc, magnesium, phosphorus, potassium, calcium, skin-protecting antioxidants

Chickpeas - Protein, manganese, folate, fiber, copper, phosphorus, iron, antioxidant phytonutrients

Smoked Oysters - 

• 7g protein (Strengthens hair, nails, skin)
• 362% RDA of B-12 (Increased Energy)
• 33% RDA of Iron (Blood oxygenation, cell growth)
• 44% RDA of Selenium (Boosted immune system, protein synthesis, cell division, wound healing, fetal and childhood development)
• 650% RDA of Zinc  (Boosted Immune System)
• Omega-3 fatty acids

Turmeric (anti-cancer, anti-Alzheimer's, anti-inflammatory)