Nutritious Apple and Cinnamon Baked Oats

Sue Bedford (MSc Nutritional Therapy)

Why not start your day in a great way with some warm apple and cinnamon baked oats. Oats are a great source of slow release carbohydrates which are great for balancing out blood sugar levels and to keep you feeling fuller for longer! They are also a source of beta glucans- which are great for the gut, immune support and helping to reduce LDL ‘bad’ cholesterol.

Apples help support the immune system as they are rich in vitamin c, antioxidants and also contain many plant compounds including Quercetin (a great anti -inflammatory). They have a low Glycemic load (GL) and so help to stabilise blood sugar levels – preventing ‘spikes’ from occurring. Cinnamon is a warming spice which helps to stabilise glucose and triglyceride levels in the blood. It acts as a fantastic antiseptic and a powerful antioxidant which also helps to reduce inflammation in the body.

A fab nutritious way to start your day and  great as a snack or after a workout too. If you are short on time you can always make the night before and warm up for breakfast – warm overnight oats. Enjoy!

Ingredients:

16oz oats

3oz runny honey

1 teaspoon cinnamon

1 pint of milk of your choice

4oz stewed apples (I usually stew them the day before)

1 tsp flaxseed (add other seeds of your choice too such as pumpkin, chia etc)

4oz  raisins (optional)

1 fresh apple chopped

To make:

Preheat the oven to 180 degrees C and line a medium sized baking tray (mine is roughly 13inches by 8 that I make this in) with baking paper.

In a large bowl mix together the oats, cinnamon, milk, stewed apple, honey and  flaxseed.

Mix in the raisins (or other fruit of your choice) and 3/4 of the chopped apples.

Spoon the mixture into the baking tray and top with remaining chopped apples.

Place into the preheated oven and bake for about 40 minutes. Serve with some natural yogurt and a drizzle of honey or on its own – make a good mid -morning snack too. Store in the fridge for a couple of days and reheat or alternatively store in an airtight container in a cool place for up to a week.

 

 

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