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Thursday, April 5, 2012

Apple Cinnamon Baked Oatmeal

Good News: Oatmeal is a legitimate SUPERfood!
Bad News: It's not quick to make in the am.
Solution: Make baked oatmeal when you have the time and enjoy a fast, healthy breakfast for several days!
Why is oatmeal such a health food celebrity?

  • It starts with the fiber. Oatmeal has both soluble and insoluble fiber.  Fiber not only keeps you full, but it helps with many digestive processes.  
  • Oatmeal can also help lower your LDL (bad) cholesterol.  This is thanks to the soluble fiber that binds to cholesterol molecules and helps carry it out of you body and NOT into your blood/arteries. 
  • Soluble fiber also helps control your blood glucose levels which can aid in the maintenance of Type 2 diabetes.
  • Oatmeal is a good source of protein, complex carbs, and iron.
I originally got the idea for baked oatmeal from Julie's blog, Peanut Butter Fingers.  I talked about it several times on the blog, and it caught your interest.  Fast, healthy, delicious.  This recipe is a winner. 
I made several tweaks to Julie's original recipe. Most notably the addition of apples, which gives this recipe a taste similar to my favorite Christmas breakfast. Yum and full of happy memories! I'm also serving this as a part of our Easter brunch on Sunday.

I try to bake this oatmeal once a week and it will give Kyle & I a healthy, fast breakfast for 3 days.

Apple Cinnamon Baked Oatmeal


Ingredients:
  • 3 cups old-fashioned oats
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1 tablespoon+ cinnamon (add more to your taste) 
  • 2 teaspoons pumpkin pie spice
  • 2 cups plain almond milk (can use other type of milk)
  • 3 tablespoons egg white substitute
  • 1/3 cup unsweetened applesauce
  • 1 6oz container Chobani Apple Cinnamon Greek yogurt (any flavor works)
  • 2 ripe bananas, mashed
  • 1 apple, diced
  • 1 cup coconut flakes
  • 1/3 cup chopped pecans
Directions:
  • Preheat oven to 400 degrees.
  • Mash ripe bananas. Set aside.
  • Dice apple. Set aside.
  • In a bowl mix dry ingredients; oats, baking powder, salt, cinnamon, pumpkin pie spice.
  • In another bowl mix wet ingredients; milk, egg white, yogurt, applesauce. Combine the wet and dry ingredients.
  • Add mashed banana, coconut, pecans, and apples.
  • Pour into a greased 9x13 casserole dish and bake uncovered for 20 minutes.
  • Remove from oven and stir. Bake uncovered an additional 20 minutes.
Here are the nutritional stats:
There are so many variations you can take on this dish.  Feel free to add honey if you want things sweeter or add less coconut as it contributes a lot of sugar.  I serve mine with berries and a drizzle of sugar-free syrup.  Kyle eats his plain as he drives down the road.

What's your favorite way to eat oatmeal?

Love and whole grains,
Carissa & Kyle