Making a baked oatmeal is super easy. And although its basically just a baked version of your usual morning porridge there is something about it that makes it way more special. Cinnamon, especially when heated up, smells so delicious and creates a cozy and comforting atmosphere that’s especially welcomed in the winter time.
What you’ll need:
2/3 cup of rolled oats
2/3 cup of a plant based milk (I use organic soy vanilla)
1tbsp flax seed
1 tsp of ceylon cinnamon
1 tsp maple syrup
3 dates, pitted and chopped
1 banana, sliced
blueberries + strawberries
pumpkin seeds + coconut shavings
- Choose an oven safe bowl, pour in the rolled oats and milk of your choice, add flax seed maple syrup, cinnamon, tha banana slices (set a few aside for decorating) and chopped dates. The oatmeal might seem a little runny at first but the oats will start absorbing.
- Cut 2 strawberries into fine cubes and stir them and a bunch of blueberries into the mixture. Decorate as desired with nuts, seeds, fruit and berries. Blueberries are my favorite topping when baking, since they burst when heated, resulting in a beautiful purple color.
- Preheat the oven to 180°C or 350 F and bake for about 10-15 min until the top starts to crisp to a golden brown and the blueberries did its job 😉
- Carefully take the baked oatmeal out of the oven and let it cool for a bit before enjoying this warm and nourishing breakfast.
If you want to find out about health benefits of some of the ingredients used in this recipe scroll to the bottom of the page ♥
- Oats contain a high amount of fibre, which helps to keep you full for longer as well, avoiding any blood sugar spikes and crashes, as helping your digestive system to work more efficiently.
- A certain type of fibre, called beta-glucan, is present in oats and particularly beneficial. It has been shown to lower cholesterol levels, reduce the risk of high blood pressure and heart attacks and enhance the immune system’s response to bacterial infection.
- They’re also a rich source of selenium, which is vital for DNA repair, as well as being associated with a reduced risk of cancer, especially colon cancer.
- As well as being a great source of magnesium, which is essential for enabling over three hundred different enzyme functions around the body, including the secretion of insulin and glucose.
- Flax seeds are high in fiber, which supports your digestive system. Ingesting high amounts of fiber also aids in balancing your blood sugar which is important for people that are diabetic or have trouble with their blood sugar.
- They have a high (plant based) content of omega 3. These essential fatty acids (“essential” means they must be consumed because our bodies can’t produce them) play an important role in the anti-inflammatory system of our body.
- Anyone who read the China Study (from Professor T. Colin Campbell of the Cornell University, New York) knows the negative effect that animal protein may have on your health. Vegan protein like in flax seed, on the other hand is safe and beneficial.
- Flax contains lignans which reduce the risk of breast cancer in women and prostate cancer in men. The lignans alter the way your body metabolizes estrogens into safer forms.
- Blueberries posses extremely high antioxidant levels. These antioxidants are essential for good health as they bind the free radicals that damage our cells (and could posslibly lead to diseases and cancer), while also providing anti-inflammatory properties for the body.
- The antioxidants in blueberries also support the nervous system, brain health, cardiovascular function and even improve memory.
- Blueberries have a low glycaemic index (G.I), which helps to keep your blood sugar levels balanced and prevent any spikes that would otherwise cause energy lows.
- Regular intake of blueberries has been shown to lower blood fat levels, which reduces cholesterol levels and lowers blood pressure and reduce belly fat!
- One serving of blueberries provides almost 25% of your required immune boosting vitamin C, as well as being a great source of manganese, which is key for bone health and an effective metabolism.
- Cinnamon is excellent for brain health and some rigorous studies have found a variety of neurological benefits that improved cognition and a reduction of oxidation in the brain. Also it may be beneficial for Parkinson’s patients.
- It’s a good source of the powerful antioxidant manganese. Two teaspoons of cinnamon provides about half the RDA of manganese, a powerful antioxidant that is crucial for brain and body health.
- Beyond antioxidants, cinnamon is also rich in natural compounds called polyphenols. These compounds appear to mimic the action of insulin in your body and may help regulate blood sugar levels. That makes cinnamon an important food for people with diabetes.