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Baked Oats two ways: Banana & blueberry OR Carrot cake

Baked Oats banana & blueberry

I won't start my day without a bowl of oats in some way shape or form; porridge, granola, bircher, in a smoothie. It wasn't until earlier this year that I discovered baked oats and boy am I glad i did!

The best thing about baked oats is they are so versatile. Once you've nailed the consistency you can basically play around with any flavour combos to create your own personal dream baked oats flavours. Not only that but they don't have to be pigeon holed in the breakfast category. I love eating baked oats cold with a cut of tea as a healthy cake substitute too. And for breakfast they're awesome warm straight out the oven but they're also super tasty cold in a grab and go situation or with a splash of milk.  So many delicious options!!

And...if time is never on your side they're also fab for prepping in advance. Make them in the evening when you're cooking dinner and then you've got a delicious and indulgent feeling breakfast that's ready to just grab & go in the morning!

Do you need any more convincing or shall I just get on with the recipe!?

 

Before I do, i want to share some nutritional facts about oats and why they're so damn good for us...

100g oats contains: 380kcal | 86g carbs | 13g protein | 6.5g fat

That's a lot of carbs i hear you say?  Carbs are good, they are a really efficient source of energy so please don't be scared of them, no/low carb diets are nonsense unless you've dietary concern and been recommended otherwise of course!

Carbs are made up of starches, fibre & sugars, and not all carbs are created equal. The carbs in oats are predominantly made up of starches and fibre than they are on sugars. 

Seems weird to say that oats contain starches, but it's true! Starch is just a long chain glucose molecule. But again, not all starches are created equal, there are three types of starch found in oats, in this order:

  • Resistant starch - this functions in a similar way to fibre, it passes through your gut improving your gut health by feeding your friendly gut bacteria.
  • Slowly digested starch - broken down and digested slowly
  • Rapidly digested starch - quickly broken down and digested as glucose

Oats are a good source of fibre. 100g of oats contains 10g of fibre which is one third of your recommended daily allowance of fibre (30g)...BOOM.  The fibre in oats are mainly soluble fibres called beta glucan which help to slow digestion and keep you fuller for longer. So a great way to start the day!

Oats are also a good source of protein. And they contain an animo acid called Avenalin which isn't found in any other whole grain, so oats are a good way to get variation in your types of protein if you eat a plant-based diet to ensure you are consuming all nine essential amino acids. 

As with all plant-based ingredients, oats are packed with vitamins & minerals; manganese, phosphorous and copper and some of the key ones in oats and they support bone & tissue development and growth as well as heart health.

 

Okay, i'm getting to the recipes...

Blueberry & Banana Baked Oats (serves 2)

Baked Oats banana blueberry New Norm

Ingredients

  • 50g jumbo oats
  • 4 tbsp almond milk
  • 1 tsp cinnamon
  • 2 tbsp maple syrup
  • 50g chopped dates
  • 1x banana (mashed)
  • 1x handful blueberries (frozen or fresh)
  • 30g pecans (roughly chopped)

Method

  1. Just cover the oats in boiling water and no more, allow them to soak in boiling water and fully absorb the liquid.
  2. Add the rest of the ingredients and mix well.
  3. It should be a thin porridgey consistency when it goes in the oven. 
  4. Bake at 180 degrees for 30 mins.
It should come out the oven gooey, still porridgey in consistency and is delicious enjoyed warm like this. Or you can let it cool, as it cools the consistency will firm up and you should be able to cut into squares and enjoy hand held on the go...equally divine!

    One serving contains: 409kcal | 62g carbs | 6.2g protein | 13g fat

     

    Carrot Cake Baked Oats (serves 2)

    Carrot cake baked oats

    Ingredients

    • 50g jumbo oats
    • 4 tbsp almond milk
    • 1 tsp cinnamon
    • 2 tbsp maple syrup
    • 50g chopped dates
    • 1x carrot (peeled & grated)
    • 1x apple (peeled and grated
    • 30g pecans (roughly chopped)
    • 20g raisins
    • 1x tbsp flax seed powder

    Method

    1. Just cover the oats in boiling water and no more, allow them to soak in boiling water and fully absorb the liquid.
    2. Add the rest of the ingredients and mix well.
    3. It should be a thin porridgey consistency when it goes in the oven. 
    4. Bake at 180 degrees for 30 mins. 
    5. It should come out the oven gooey, still porridgey in consistency and is delicious enjoyed warm like this. Or you can let it cool, as it cools the consistency will firm up and you should be able to cut into squares and enjoy hand held on the go...equally divine!

    One serving contains: 427kcal | 58g carbs | 7.2g protein | 13g fat

     

    If you make either of these recipes then comment below and share your creations on instagram @newnorm_plantbased

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