Baked Apple Oatmeal

Take it from me, this is sooo easy and yet so deliciously comforting - in fact it’s the perfect foggy morning fuel.

There are lots of great reasons why oatmeal, AKA oat porridge, is a breakfast with benefits so I’ve outlined a few below. This recipe also provides all sorts of additional health benefits thanks to the addition of apple, cinnamon, flax and chia seeds to name a few…

1. Oats May Protect Our Heart and Colon

Avenanthramides are a specialised type of antioxidants found exclusively in oats which have been found to exhibit anti-inflammatory activity, and may provide extra protection against coronary heart disease, colon cancer and skin irritation. They can also play a role in controlling blood pressure.

2. Oats Make an Easy, Balanced Breakfast

One cup of cooked oatmeal contains about 150 calories, 4g of fibre (about half soluble and half insoluble), and approx 6g of protein. To boost the protein content further, adding a swirl of almond butter is both delicious and nutritious plus it will help prevent that midmorning snack attack.

3. Oats Are Nutrient-Rich 

Important vitamins and minerals which help out body to function at it’s best include thiamine, magnesium, phosphorus, zinc, manganese, selenium & iron.

4. Oats Can Lower Cholesterol, Stabilise Blood Sugar

Oats contain both soluble and insoluble fibre. Soluble fibre forms a viscous gel that can helps to lower cholesterol and stabilise blood sugar levels.

5. Oats Keep ‘Things’ Moving

Insoluble fibre helps provide a "moving" experience by preventing constipation and improving intestinal health.

6. Oats Are Gluten-Free

Oats are naturally gluten-free, but check labels to ensure that a specific brand isn’t made using the same equipment as other potentially contaminating grains.

7. Oats Can Help To Control Weight

Being high in protein, low in calories, and packed with fibre, oatmeal can promote fullness for longer. Plus oats are a complex carbohydrate which means they take time to break down and provide the body with a steady source of energy, keeping blood sugar stable and snack cravings at bay.

As with any other food, it’s important to be mindful of portion sizes but with so many benefits I really recommend giving this recipe a whirl!

Number of Servings: 5-6
Ingredients: 

• 2 cups rolled old-fashioned oats

• 1/2 cup buckwheat groats

• 1 teaspoon ground cinnamon

• 1 teaspoon baking powder

• 1/2 teaspoon sea salt

• 1 cup unsweetened plant-based milk (I like using almond, oat or coconut milk)

• 1 cup warm water

• 1/4 cup maple syrup or honey

• 1 tablespoon flaxseed

• 1 tablespoon chia seeds

• 1 tablespoon coconut oil

• 1 teaspoon vanilla extract

• 1 cup diced apple, divided

• Optional: 1/2 cup unsweetened applesauce

Method:

1. Preheat oven to 190°C/375°F and spray an 8×8 baking dish with non-stick spray

2. In a large bowl, mix together the oats, buckwheat, cinnamon, baking powder, salt, milk, water, maple syrup/honey, flax and chia seeds, coconut oil, vanilla extract & apple sauce (if you have)

3. Fold in 3/4 cup of the diced apples

4. Pour mixture into prepared baking dish and top with remaining 1/4 cup of diced apples

5. Bake about 35 minutes or until the centre has set

6. Allow baked oatmeal to cool a little before serving with some blueberries, a drizzle of raw almond butter and / or unsweetened natural/live yoghurt

7. Enjoy!

Notes:

• For storage: store in the refrigerator in an airtight container for up to 4 days

• To reheat the whole baked oatmeal, cover with foil and reheat in a 160°C/350°F oven for about 20 minutes