Whole grains consist of any grain that has retained its starchy endosperm, fiber-rich bran, and its germ after milling. No doubt about it, eating whole grains is far healthier for you, your digestive system, and your heart when compared to their fiberless refined cousins. So try and get in at least three whole grains a day and remember, “three is key.” Most people are familiar with what I call the “fantastic 4,” so go for at least three of the fantastic 4 every day (or be more adventurous and try some of the really tasty less familiar whole grains like quinoa, barley, millet, wild rice, or kasha).

Fantastic 4:

1. Oatmeal (steel-cut is best)
2. 100% whole-grain bread
3. Popcorn (simply pop some kernels up in a brown paper bag in the microwave)
4. Brown rice

Stay healthy, stay lean, and remember to “eat the whole thing” …whole grains, that is.

Delicious Make-Ahead Oatmeal Raisin Muffins

Mix the dry ingredients the night before then finish the batter in the morning to start your day with a freshly baked muffin.

• Nonstick cooking spray
• 1/4 cup raisins
• 2 tablespoons water
• 1/2 cup whole wheat flour
• 1/4 cup all-purpose flour
• 1/4 cup quick-cooking rolled oats
• 1/4 cup packed light brown sugar
• 1/2 teaspoon baking powder
• 1/4 teaspoon ground cinnamon
• 1/2 cup unsweetened applesauce
• 1/4 cup fat-free milk
• 2 large egg whites
• 1 tablespoon flax seed oil

Preheat oven to 375°F. Lightly coat six 2 1/2-inch muffin cups with nonstick cooking spray or line with paper bake cups and coat insides of paper cups with nonstick cooking spray; set aside. Place raisins and water in a small microwave-safe bowl. Cook on high power for 25 seconds. Let sit for 2 minutes to plump the raisins.

In a medium bowl, stir together flours, oats, brown sugar, baking powder, and cinnamon. Make a well in the center of the flour mixture and set aside. Combine applesauce, milk, egg whites, flax seed oil, and raisins. Add to flour mixture; stir just until incorporated. Don’t over mix. Spoon batter into prepared muffin cups filling each about three-fourths full.

Bake for 20 to 22 minutes or until lightly browned and the muffin is firm in the middle. Cool in pan on a wire rack for 5 minutes. Remove from pan and serve warm.

NUTRITION per muffin:

• Calories: 157
• Fat: 3 g (0 g EPA, 0 g DHA, 1 g ALA)
• Saturated Fat: <1 g
• Cholesterol: < 1mg
• Sodium: 69 mg
• Carbohydrate: 30 g
• Dietary Fiber: 2 g
• Sugars: 13 g
• Protein: 4 g

Excerpted with permission from Prevent a Second Heart Attack.