Carbondale Reporter

HEART HEALTHY: According to SIH Registered Dietician Micah Pierce, foods that contain soluble fiber, like oats and flax, can help reduce cholesterol. Whole grains, nuts, and seeds are all high in fiber and can contribute to digestive health. These seeds and nuts also offer low-fat protein. Additionally, replacing breakfast foods that are high in sugar with something high in fiber can help with weight loss and heart health. 

Check out Micah's heart healthy recipe for "Apple Cobbler Overnight Oats."

1 cup milk (of choice) 1 tbsp maple syrup¼ tsp vanilla1tbsp Butter¼ tsp cinnamon ¼ tsp nutmeg¼ tsp cloves¼ tsp salt½ cups quick oats1tbsp chia seeds1 tbsp ground flax seed1tbsp pumpkin seeds (pepitas)1 tbsp sunflower seeds¼ cup unsweetened applesauce 

Instructions: In a saucepan on medium heat, simmer milk, syrup, vanilla, butter, salt, and spices. In a large bowl, mix oats, all seeds, and applesauce. Once butter is melted and milk gently boils, remove from heat. Using a wire whisk, combine milk mixture into oat/seed mixture. Before it cools, portion into 2 or 3 serving bowls or small mason jars. Allow to cool 10 more minutes, cover, and refrigerate overnight. Serves 2-3Optional: add 1 tbsp of chopped pecans or walnuts before storing overnight.

Original source can be found here.