Did you know that heart disease is responsible for 1 in every 4 deaths in the United States, making it the leading cause of death among both women and men? Unfortunately, that staggering fact is true … and just as bad, many individuals who are at high risk of heart disease often don’t know it.
According to the Department of Health and Human Services, “By maintaining a healthy diet, getting regular exercise, and not smoking, you can dramatically reduce the risk of premature death or disability due to heart disease. Awareness of risk factors is also critical to preventing heart disease. Far too many people who are at high risk for heart disease don’t know it. That is why it is so important to get your blood pressure and cholesterol checked regularly and to speak with your doctor about your health history.”
However, the good news among all this somber talk is that eating a heart-healthy diet doesn’t have to taste bad … and that’s why this week’s Sunday Supper is all about heart-healthy recipes!
For my contribution to the mix, I decided to help you start your day off with a heart-healthy breakfast … and make it both fun and delicious at the same time!
Enter my “create-your-own” overnight oatmeal.
The base begins with just three ingredients — heart-healthy steel cut oats, water, and a pinch of salt — and then your slow cooker does all the heavy lifting while you’re getting a good night’s sleep. Once you wake up, the fun then begins as everyone around the breakfast table gets to mix in the ingredients of their choice … and here are some of my suggestions:
Dried fruit, such as cranberries, cherries, or raisins
Fresh fruit, such as apples, blueberries, or bananas
Peanut butter or other nut butters, such as almond or sunflower seed
A sprinkle of miniature chocolate chips
A spattering of your favorite chopped nuts
A dollop of jam or preserves
A drizzle of maple syrup or honey …
… or any combination of the above!
So, what combination of toppings would you use to create-your-own overnight oatmeal? Let me know in the comments below!
- 1 cup steel cut oats
- 4 cups water
- ½ teaspoon salt
- Assorted oatmeal toppings
- Combine all ingredients in a 1.5- to 2-quart slow cooker, and stir to combine.
- Place the lid on the slow cooker, and cook overnight, on low setting, for 8 hours.
- In the morning, turn the slow cooker off. Stir the oatmeal thoroughly, then let sit for 10 minutes to thicken.
- Serve with assorted toppings
Better for you breakfasts:
- Apple Pie Oatmeal by Cosmopolitan Cornbread
- Oatmeal Chocolate Chip Scones by Brunch with Joy
- Create-Your-Own Overnight Oatmeal by Rhubarb and Honey
- Orange, Mango, Lime & Ginger Smoothie by The Wimpy Vegetarian
- Pear Bran Muffins by Magnolia Days
- Stovetop Fruit & Honey Granola by What Smells So Good?
Jump start your health with these appetizers and snacks:
- Almond Crusted Chicken Nuggets by Momma’s Meals
- Chipotle Black Bean Dip by Bobbi’s Kozy Kitchen
- Lemon Aioli with Spring Vegetables by Jane’s Adventures in Dinner
- Mala Baked Tofu Bites by Palatable Pastime
- Parmesan Pistachio Kale Chips by The Texan New Yorker
Soups that’ll win your heart:
- Asian Soba Noodle Broth Bowl by Hip Foodie Mom
- Kale, Spinach, and Bean Soup by Ruffles & Truffles
- Mushroom Quinoa Soup by Pies and Plots
- Quinoa Chickpea Soup with Roasted Garlic & Veggies by Sue’s Nutrition Buzz
- Turkey and Black-Eyed Peas Soup by Cindy’s Recipes and Writings
Veggies, sides, & salads your heart will thank you for:
- Collard Greens with Cumin and Paprika by Nik Snacks
- Salmon Caesar Salad by Casa de Crews
- Kale Roasted Beet Salad with Honey Balsamic Dressing by Noshing with the Nolands
- Lightened-Up Creamed Spinach au Gratin by Cupcakes & Kale Chips
- Roasted Teriyaki Green Beans and Mushrooms by NeighborFood
- Salmon Salad Niçoise by That Skinny Chick Can Bake
- Seasoned Spinach & Bok Choy by Nosh My Way
- Spinach Berry Salad by Country Girl in the Village
- Sweet & Smokey Cauliflower Salad by Take a Bite Out of Boca
- Winter Citrus Salad with Avocado-Basil Dressing by Foxes Love Lemons
Healthy is the center of attention in these main courses:
- Baked Eggplant Parmesan by A Kitchen Hoor’s Adventures
- Celeriac Noodles with Mushroom Ragu by The Joyful Foodie
- Gluten Free Roasted Chicken and Kale by Gluten Free Crumbley
- Heart Healthy Salmon Bento by The Ninja Baker
- Lemony Grilled Chicken by Peaceful Cooking
- Moroccan Salmon Tagine by Curious Cuisiniere
- Olive Oil-Poached Salmon + Pickled Cherry Salsa by Culinary Adventures with Camilla
- One Pot Mexican Quinoa by Have Fun Saving
- Oven Baked Tilapia Tacos by Sew You Think You Can Cook
- Piperies Yemistes me Pligouri – Bulgur Stuffed Peppers by Food Lust People Love
- Salmon with Mango Salsa by Cooking Chat
- Slow Cooker Chicken Enchilada Quinoa Bake by Food Done Light
- Vegetable and Ginger Congee by eating in instead
- Vegetarian Cuban-Style Black Beans & Rice by MealDiva
- White Bean, Corn, Tomato and Rice Skillet by Family Foodie
Staying healthy doesn’t mean giving up desserts!
- Baked Figs with Vanilla and Honey by Happy Baking Days
- Caramelized Pear Tart by PancakeWarriors
- Cherry-Blueberry Trifles by The Life and Loves of Grumpy’s Honeybunch
We heart wine.
- Heart Healthy Wine Pairing Recommendations by ENOFYLZ Wine Blog
We tweet throughout the day and share recipes from all over the world. Our weekly chat starts at 7:00 pm ET. Follow the #SundaySupper hashtag, and remember to include it in your tweets to join in the chat. To get more great Sunday Supper Recipes, visit our website or check out our Pinterest board.
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