APPLE CARROT BAKED OATMEAL

It’s September!

Which means we’re officially back into “I don’t want to get out of the warm bed/shower” time of the year.

I thought we could celebrate with one of my favorite fall breakfasts – baked oatmeal.

Also, apples are in season here, they’re everywhere, so it only made sense to make this recipe all about apples.

 

No worries though, more apples coming your way! I love them & they’re nutritious. And seasonal fruits are always the best.

Best thing about apples is .. how delicious they are. They’re amazing on their own, raw, stewed, baked.. whatever you do with apples works perfectly.

Also, what I love about them is – tons of fiber, both soluble & insoluble! Soluble fiber makes our gut bacteria very happy. Because fiber kinda swells in our intestine, it keeps us full longer, which is why apples are amazing breakfast food.

Apples are a great source of vitamin C & potassium, meaning healthy muscles, bones, heart and blood pressure . They’re also rich in plant compounds which are powerful antioxidants – our bodies love antioxidants, as they’re super beneficial for us. They can have positive effects on our brain & muscle functions, protect us from cancer & act anti-inflammatory. Therefore, a diet rich in antioxidants is always a winner!

 

We’ll add a bit of coconut oil, making sure our hair, skin & nails stay gorgeous and our brain efficient.

Walnuts will boost our omega-3 intake straight outta bed, as well as folate, vitamin B6, manganese, phosphorus & vitamin E. No wonder I love walnuts so much, they’re amazing.

 

Oats are my favorite way to start a day, whether they’re classic oatmeal, baked oatmeal, delicious pancakes, muffins or quick cookies – anything works. Oats provide us with tons of fiber, which helps keeping us full while we’re conquering the world. They also contain manganese, phosphorus, magnesium, zinc, iron, copper, vitamin B1.

Long story short, you do want to eat this for breakfast! 🙂

 

Carrots, oh carrots! Sneaky way to squeeze in some veggies into breakfast. I love them so much!

They’ll also provide us with fiber. And of course, with tons of beta-carotene. Our bodies turn some of the beta-carotene into vitamin A, which is amazing because we need vitamin A for vision (guess I didn’t need to write this one :)), for immune system, healthy growth..

Aside from vitamin A, we’re gonna get some biotin from carrots which helps us metabolise fats & proteins. We’re also gonna get some vitamin K. Vitamin K is essential for our blood coagulation & for healthy bones.

Carrots are also rich in potassium.

Carrots are rich in plant compounds, aside from beta-carotene – they contain alpha-carotene, lutein, lycopene & polyacetylenes. Meaning, carrots are powerful when it comes to protecting our cells from free radicals.

 

Long story short, this recipe is:

    • all you need, really

 

    • perfect for fall

 

    • perfect for batch cooking

 

    • super packed with nutrients

 

  • packed with all the right spices

 

And what’s an oatmeal without bananas? They’re gonna add some more potassium into our magical breakfast, as well as magnesium! Magnesium is crucial for our wellbeing as it is a part of more than 300 enyzmes in our bodies. It’s also important for our bones, muscles & healthy heart. They’re give us more fiber, making this breakfast a definite winner!

And my favorite banana benefit – they help producing “happy hormones” (serotonin + norepinephrine).

Nothing better to start a day!

 

WHY YOU SHOULD EAT IT:

    • Bananas: potassium, magnesium, B6, vitamin C, fiber

 

    • Oats: Manganese, phosphorus, copper, iron, selenium, magnesium, zinc, vitamin B1, antioxidants, fiber, unsaturated fatty acids

 

    • Honey: a bit of minerals + vitamins, phenolic acid & flavonoids, enzymes

 

    • Eggs: vitamin A, folate, pantothenic acid, vitamin B2, B12, phosphorus, selenium, Vitamin E, D, K & B6, zinc & the best protein

 

    • Apples: fiber, vitamin C, potassium, antioxidants

 

    • Cinnamon: antixodiants,  manganese, calcium, iron, several more vitamins + minerals & fiber

 

    • Walnuts: omega-3, folate, vitamin E, vitamin B6, phosphorus, manganese & antioxidants

 

  • Coconut oil: MTC, vitamin E

 

 

APPLE CARROT WALNUT BAKED OATMEAL

Perfect fall breakfast

Course Breakfast
Cuisine Vegetarian
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Ingredients

  • 2 cups (ca 200g) oats
  • 1 cup (ca 70g) chopped walnuts
  • 1/2 tsp baking powder
  • pinch of salt
  • 1 tsp pumpkin spice
  • 1 tsp cinnamon
  • 1 1/2 cups (ca 250ml) nut milk
  • 1 large egg
  • 2 tbsp coconut oil melted
  • 1-2 tbsp honey or maple syrup
  • 2 bananas ripe
  • 3 medium apples grated
  • 1 medium carrot grated

Instructions

  1. Preheat the oven at 350°F / 180 ºC.

  2. Grease the bottom of ca. 25 x 15cm/10 x 6 inch baking pan with 1 tbsp of coconut oil.

  3. Slice bananas and arrange them at the bottom of a baking pan.

  4. Combine oats, spices, salt, baking powder & half of walnuts in a bowl.

  5. In another bowl, combine milk, egg, honey or maple syrup & coconut oil.

  6. Over the bananas, add half of the grated apples + carrots.

  7. Top that with oat mixture.

  8. Drizzle the milk mixture over the oats.

  9. Cover with the remaining apples + carrots.

  10. Top with remaining walnuts.

  11. If desired, you can top it also with chocolate chunks - why not 🙂

  12. Bake it for ca 30-40 minutes, until golden.

  13. Let it cool down slighty, serve warm.

YOUR TURN:

Favorite oatmeal flavor? Favorite fall dish?

Let me know!

And don’t forget to share your creations with me @ninasempire & #ninasempire

 

Lots of love,
Nina

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