Cinnamon Maple Baked Oatmeal

As seen in my article on YorkRegion.com - Renata’s Table: Start your day with simply satisfying, nutritious oatmeal

A few minutes to put this easy and delicious baked oatmeal recipe together is all you need! It then pops into the oven to bake for 40 minutes - giving you a moment to yourself perhaps to put a pot of decaf coffee on or the kettle filled for a nice herbal tea, then to take some deep breaths, do some stretches or do a 10-minute easy workout – here is one I quite enjoy on YouTube and can do in the kitchen - and you have a satisfying, wonderful, belly-warming breakfast on the table! Serve with a drizzle of maple syrup or honey and some berries for a wonderful gluten-free, dairy-free, vegan even if you use a Chia Egg (easy recipe here), heart-healthy treat to fuel you for the rest of your morning! And a big bonus is that it can be made the night before and reheated in the oven or the microwave or eaten cold the next morning.

Delicious AND Nutritious? You bet! This simple recipe includes healthy carbs, fiber, fat and protein.

Oats are rich in carbs and a soluble fiber called beta-glucan (good for heart health) and are also higher in protein and fat than most other grains. They are a rich source of many vitamins and minerals.

Hemp Hearts have anti-inflammatory properties, are a source of protein and contain the optimal 3:1 ratio of omega-6 to omega-3 fatty acids, which is considered the optimal ratio for heart and brain health and difficult to get in our Western diets. On top of containing many beneficial nutrients, the insoluble fiber in hemp hearts has also been linked with a lower risk of diabetes.

Cinnamon is a powerful anti-oxidant, with anti-inflammatory properties and can dramatically reduce insulin resistance, helping to balance the amount of sugar in the blood stream.

Ginger is a powerhouse plant and spice – it is an anti-inflammatory and antioxidant, eases nausea, helps with weight balancing and has anti-cancer properties.

Berries are low in calories and high in fiber, are a rich source of many vitamins and minerals and antioxidants. Raspberries protect against diabetes, cancer, obesity, arthritis and other conditions and may even provide anti-aging effects (and who doesn’t want that!)

Prep Time: 10 minutes Bake Time: 40 Minutes Rest Time: 10 Minutes Total: 60 Minutes Serves: 4-6

Ingredients:

• 2½ cups of large flake Oats (Organic if possible)

• ¼ cup Hemp Hearts

• 2 Tablespoons ground Flax Seeds (Flax Meal)

• 1 Tablespoon ground Cinnamon

• ½ teaspoon of ground Ginger

• ½ teaspoon of Pumpkin Spice (optional)

• ½ teaspoon of Sea Salt

• 2 cups of unsweetened Almond Milk (or dairy milk if you wish)

• ½ cup Maple Syrup

• 1 large Egg

• ¼ cup Applesauce

• 1 teaspoon of Vanilla

• 1 cup of fresh Berries

How It’s Made:

• Preheat your oven to 350 °F.

• Grease a baking dish – an 8x8 will give a thicker baked piece and may take longer baking time. I use a corning ware rectangular/oval dish that isn’t quite as large as a 9x13.

• In a large bowl, combine the oats, hemp hearts, cinnamon, ginger, pumpkin spice (if using) and salt.

• In a separate bowl, whisk the milk, maple syrup, egg, applesauce and vanilla together.

• Add the liquid mixture to the oat mixture, stirring until it’s combined.

• Pour the oat mixture into a baking dish and bake for 40 minutes until oats have set. Test it with a sharp knife. It should come out clean-ish but with crumbs on the knife.

• Remove the baked oatmeal from the oven and let it sit for 10 minutes to firm up a bit.

• Serve in a bowl or on a plate – it will be soft at this warm stage. It gets more solid as it cools (so good to pack for a mid-afternoon snack.

• Drizzle with some maple syrup or honey, add the berries and serve!

Enjoy!

Variations:

• You can use other plant-based milk instead of Almond Milk, or dairy milk if you wish.

• You can substitute the maple syrup in the recipe for honey or coconut sugar.

• Add a mashed banana to the mixture before baking for extra sweetening.

• Add 1/3 cup raisins (organic ones if possible) to the mixture before baking.

• Top with sliced almonds, chopped pecans, walnuts, hazelnuts or add a ½ cup in to the mixture before baking.

• Top with small diced apples, pears, peaches, plums, mango or a combination of your favourites… all are delicious.

• Serve with yogurt (if not dairy free) or Coconut Kefir (super simple recipe here!)

• For a vegan option, substitute the egg with a chia egg.