Mediterranean Oat & Chickpea Power Bowl

❤️ Why it’s good for cholesterol

• Oats contain beta-glucan fiber, which helps lower LDL.

• Chickpeas provide plant protein and soluble fiber.

• Olive oil contains heart-healthy monounsaturated fats.

• Leafy greens + vegetables add antioxidants.

• Nuts & seeds help improve HDL (“good”) cholesterol.

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🛒 Ingredients (Serves 2)

Base:

• 1 cup steel-cut oats (or rolled oats)

• 2 cups water or low-sodium vegetable broth

Protein & Fiber:

• 1 cup cooked chickpeas (rinsed & drained)

Vegetables:

• 1 cup cherry tomatoes, halved

• 1 cup cucumber, diced

• 1 cup baby spinach or arugula

• ¼ red onion, thinly sliced

Healthy Fats & Toppings:

• 1 tbsp extra virgin olive oil

• 1 tbsp chia seeds or ground flaxseed

• 2 tbsp chopped walnuts or almonds

• 1 tbsp lemon juice

• 1 tsp dried oregano

• Salt & pepper to taste

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👩‍🍳 Instructions

1. Cook the oats:

In a saucepan, bring water or broth to a boil. Add oats, reduce heat, and simmer 15–20 minutes (or per package directions) until tender. Let cool slightly.

2. Prepare the veggies:

While oats cook, chop tomatoes, cucumber, onion, and rinse greens.

3. Make the dressing:

Whisk together olive oil, lemon juice, oregano, salt, and pepper.

4. Assemble the bowl:

Divide oats into bowls. Top with chickpeas, vegetables, and greens.

5. Finish:

Drizzle with dressing. Sprinkle chia seeds and nuts on top.

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🥄 Optional Add-Ons (Even More Heart-Healthy)

• Sliced avocado (healthy fats)

• Grilled salmon (omega-3 fatty acids)

• A spoonful of plain Greek yogurt (if you tolerate dairy)

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💡 Extra Cholesterol-Lowering Tips

• Aim for 25–30g fiber per day.

• Replace butter with olive oil.

• Choose whole grains over refined carbs.

• Limit saturated fats (fatty red meat, processed foods).

• Include fatty fish 2–3 times per week.