Baked oatmeal is definitely my favorite breakfast. My body prefers warm, cooked foods especially in the morning when my digestive system is just waking up. Oatmeal is an excellent source of complex, slow-digesting carbohydrates that are perfect for keeping you full for several hours. One cup of oatmeal provides 4g of soluble fiber, which turns into a gel-like substance in the digestive tract. This demulcent property can help coat and protect the mucous membranes, lessening any GI irritation and helping to gently move along stool. Oatmeal (Avena sativa) has great benefits for irritable bowel syndrome (IBS), irritable bowel disease (IBD), colitis, gastritis, GERD and inflammation in the upper gastrointestinal tract. The high fiber content of rolled oats can help ease cramping associated with bowel conditions and can also promote bowel movements, thus assisting in preventing or alleviating constipation. Additionally, this fiber can help bind LDL (bad) cholesterol and lessen the amount that is absorbed which can be really beneficial for individuals who are at risk of atherosclerosis, as this is the lipoprotein that keeps cholesterol in the vessels and promotes plaque formation. Aside from all it’s benefits, baked oatmeal is so versatile, tastes amazing and is a meal that you really need to sit down, relax and enjoy rather than eating on the go. It’s the perfect start to the morning!
– 1/2 cup large flake rolled oats
– 1/2 cup unsweetened vanilla almond milk
– 1 ripe banana
– 1 tsp ground flax seed (optional)
– 1 tsp chia seeds (optional)
– 1/4 tsp cinnamon
– 1/4 tsp vanilla extract (don’t really need if using vanilla almond milk)
-Preheat oven to 350F.
– Mash half the banana in a bowl, add almond milk and vanilla (if using) and mix.
– Add the oats, cinnamon, chia seeds and flax seed (if using)
– Pour into a ramekin and bake for around 20 minutes. If you want more of a cake-like consistency bake for a bit longer (~25-30 mins).
– Take out of oven and place the ramekin on a plate
– Top with whatever you desire! I like almond butter, the other half of the banana and hemp seeds. You can also top with berries, add nuts or seeds, more cinnamon, granola etc!
– The banana is really what makes this sweet and the right consistency, but if you don’t have one you can use apple! Just cut up half the apple and add before baking, and top with the rest once cooked!
– Frozen berries are amazing with the banana recipe. Just add them in (~2 tbsp) before baking!
– Adding cacao powder makes a chocolate version! (Pictured at the very top) This one is awesome with strawberries cooked right in!
-Carrot cake! Just add shredded carrot and nutmeg 🙂