This recipe spotlights delicious Morello sour cherries that are packed with nutrition: Beta carotene, pectin, quercetin and vitamin C.
Beta carotene, linked with cancer prevention particularly lung cancer and reduction in the risk of heart disease. Beta carotene is converted by the body into vitamin A, a vitamin that prevents night blindness, needed for growth and cell development, maintains healthy skin, hair, and nails as well as gums, glands, bones, and teeth. May prevent lung cancer.
Pectin, a soluble fiber makes you feel full which may lessen appetite. Also, it lowers LDL cholesterol which helps reduce the risk of heart disease, regulates blood sugar which may reduce the onset risk or symptoms of metabolic syndrome and diabetes, and may cut the risk of colorectal cancer.
Quercetin, a flavonoid and antioxidant that may help avoid heart disease, lessen risk of cancer and coronary artery disease.
Potassium, which gives a helpful effect in lowering blood pressure. Also helps maintain fluid balance, and helps proper metabolism.
Vitamin C, vitamin that fortifies blood vessel walls, encourages wound curing, promotes iron absorption, helps avoid atherosclerosis, defends against cell damage by free radicals, may diminish risk of certain cancers, heart attacks, strokes, and other diseases. The anthocyanidins found in the cherries have anti-inflammatory properties.
Ceylon Cinnamon is also featured in this recipe. I recommend eating a half to one teaspoon a day of the true cinnamon, Ceylon cinnamon, since it so health promoting. It is anti-inflammatory, antimicrobial, antioxidant, antitumor, is cardiovascular-friendly, cholesterol-lowering, and has blood sugar regulating effects. There are two main types of cinnamon: Ceylon cinnamon (also known as “true” cinnamon) and cassia cinnamon. If cinnamon isn’t labeled “Ceylon” you’re most likely eating a cheaper, less liver-safe cinnamon variety called cassia. It can be hard to find so I buy this one from Amazon.
WARNING to those who are taking blood thinners. Cassia cinnamon contains high levels (0.45%) of natural chemicals called coumarin. When taking anti-coagulants, its important to avoid any products with coumarin. This interacts with blood thinners – especially warfarin (Coumadin) and increases the risk of bleeding.
½ cup raw oats
1 cup milk or water
½ tbsp. Ceylon Cinnamon
1 tsp. brown sugar or honey
1 Tbs hemp seeds
and/or 1 Tbs. pumpkin seeds
1/2 cup Morella Cherries (from Trader Joe’s) or Costco Frozen Cherries
1/3 cup Skim Milk
1-2 Tbsp Flaxseed Meal
Prepare oatmeal as per package instructions. I like to do mine in a LARGE glass microwave-safe bowl in the microwave. I use a too-large because cooking oats in the microwave in a too-small bowl can create the dreaded “volcano effect”. If you are using frozen cherries, put them in your oatmeal when it is about a minute away from being done. Cook another minute, stir and taste one. If still cold, continue to microwave.
Put into a bowl, top with cinnamon, brown sugar, hemp seeds and/or pumpkin seeds, cherries, skim milk (as much or as little as you prefer) sprinkle some flax meal on and enjoy!
|Amount Per Serving|
|% Daily Value *|
|Total Fat 13 g||20 %|
|Saturated Fat 3 g||14 %|
|Monounsaturated Fat 2 g|
|Polyunsaturated Fat 5 g|
|Trans Fat 0 g|
|Cholesterol 0 mg||0 %|
|Sodium 4 mg||0 %|
|Potassium 23 mg||1 %|
|Total Carbohydrate 59 g||20 %|
|Dietary Fiber 8 g||33 %|
|Sugars 26 g|
|Protein 18 g||37 %|
|Vitamin A||1 %|
|Vitamin C||1 %|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|