Baked Oatmeal with Apples and Nuts

Ingredients:

• • 1 cup (90g) oatmeal
  • 150 ml (about ⅔ cup) warm milk

 

• • 2 apples, peeled and diced
  • 20g (1 ½ tablespoons) butter, melted
  • A pinch of vanillin (or 1 teaspoon vanilla extract)

 

• • 2 eggs
  • 50g (about ⅓ cup) chopped nuts (walnuts or almonds)
  • 1 tablespoon avocado oil (for greasing the baking dish)

 

Directions:

1. 1. Preheat the oven: Set the oven to 180°C (360°F). Grease a baking dish with avocado oil.
   2. Prepare the apples: In a pan, melt the butter and lightly sauté the diced apples for 3-4 minutes until they soften slightly. Set aside.
   3. Mix the ingredients: In a large bowl, combine the oatmeal, warm milk, eggs, vanillin, and chopped nuts. Stir well to ensure everything is thoroughly mixed.

 

1. 1. Fold in apples: Gently incorporate the cooked apples into the oatmeal mixture.
   2. Transfer to the baking dish: Pour the mixture into the prepared baking dish and spread it evenly.
   3. Bake: Place the dish in the preheated oven and bake for 30 minutes, or until the top is golden brown and the oatmeal is set.

 

1. Serve: Let it cool slightly before serving.

Serving Suggestions:

• • Serve warm with a drizzle of maple syrup or honey for added sweetness.
  • Top with a spoonful of Greek yogurt or whipped cream for extra creaminess.

 

• • Add a sprinkle of cinnamon or nutmeg before serving for a spiced kick.
  • Pair with a side of fresh berries or banana slices for a burst of freshness.
  • Enjoy with a cup of coffee or tea for a cozy breakfast experience.

 

Cooking Tips:

• • Use different fruits: You can swap apples with pears, berries, or peaches for variety.
  • Toast the nuts: Lightly toasting the nuts before mixing adds extra flavor and crunch.
  • Make it vegan: Substitute the eggs with flaxseed eggs and use plant-based milk.

 

• Add spices: Try adding cinnamon, nutmeg, or ginger for an extra flavor boost.
• Don’t overbake: Keep an eye on the dish while baking; once it’s golden and set, it’s ready.

Nutritional Benefits:

• • Rich in fiber: Thanks to the oats and apples, this dish promotes good digestion.

 

• • Healthy fats: The nuts and avocado oil provide healthy fats essential for heart health.
  • Protein-packed: Eggs and nuts provide a good source of protein for muscle repair and growth.
  • Antioxidants: Apples and nuts contain antioxidants that help reduce inflammation.

 

• Low in sugar: This dish is naturally sweetened by the apples, making it a healthier option.

Dietary Information:

• • Gluten-free: If using certified gluten-free oats.
  • Dairy-free option: Use plant-based milk and butter alternatives.

 

• • Vegetarian-friendly: Contains no meat or animal by-products (besides eggs).
  • Can be made vegan: Substitute the eggs and dairy as mentioned above.
  • Refined sugar-free: Sweetened naturally with apples and a touch of vanilla.

 

Nutritional Facts (per serving):

• • Calories: 230
  • Protein: 6g
  • Carbohydrates: 26g

 

• • Fat: 12g
  • Fiber: 4g
  • Sugar: 6g

 

Storage:

• Refrigerate: Store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or oven before serving.
• Freeze: You can freeze individual portions for up to 2 months. Thaw in the fridge overnight and reheat in the oven or microwave.
• Make-ahead: Prepare the oatmeal mixture the night before and bake it fresh