Oat Cups
My niece recently asked me for a recipe for oat cups – something quick to make and quick to grab for breakfast or a snack, while running after her active 3 year old and caring for her new born. These cups are the answer - healthy, with protein, healthy fat and carbs – a perfect combo to fuel efficiently for busy mamas, grown-ups and kiddies alike! Great to have on hand for a quick and nutritious breakfast, snack or dessert that feels like a wonderful indulgence but is actually healthy for you. Fill with your choice of filling – dark chocolate melted with PB, cashew cream and diced fruit, yogurt and berries, yogurt and granola, PB and Chia Jam... the combinations are endless and delicious!
Oats are a nutrient dense, gluten free whole grain, high in fiber and higher amounts of protein than other grains and oats are a rich source of manganese and phosphorous and thiamin (VitB1).
All-natural peanut butter is a good source of Vit E, B3 and B6, manganese, magnesium and copper which is particularly good to support immune health. The fat in peanut butter is oleic acid which supports and maintains cholesterol, blood sugar and blood pressure levels. Peanut butter is high in calories so eat it in moderation – these cups proportion it wisely.
Cinnamon is a powerful antioxidant, an anti-inflammatory, an antibacterial and an anti fungal. It can reduce bad cholesterol (LCL) and triglycerides, balances blood sugar and research is being done to show that cinnamon supports brain health and reduces cognition decline.
As always, when you make this recipe, I would love to see your creation so please post a photo of your Oat Cups goodness and tag my IG account #RenataCollective or leave a comment with your thoughts!
Prep Time: 10 minutes / Cook Time: 15 - 25 minutes / Makes: 12
Ingredients
For the Cups:
1 Large Ripe Banana
½ Cup Smooth Peanut Butter– all natural
¼ Cup Maple Syrup (use more if you want more sweetness)
2½ Cups Quick Cook Oats
½ Cup Old Fashioned Oats
1 teaspoon Ground Cinnamon
¼ teaspoon Ground Ginger
Pinch of Sea Salt
Suggestions for the Filling:
Fill the cup with plain yogurt and top with your favourite fresh fruit: fresh berries, small cut apple, kiwi, peaches, pears, apricots, or fruit of your choice, top with some chopped nuts or slices almonds and drizzle with additional maple syrup or honey, or Tahini Maple Syrup.
Chocolate chips melted with peanut butter – start with ½ cup semi sweet chocolate chips and ¼ cup peanut butter, melt gently over low heat on the stovetop or melt the chips in the microwave in 30 second times, stirring after each time and add the PB when the chips are almost all melted. Spoon into the cups. Allow to cool.
A dollop of peanut or almond butter (or another nut butter) and top with a dollop of chia jam.
How It’s Made
Preheat the oven to 350°F.
Prepare a 12-cup muffin tin with silicon liners or grease the cups well.
In a large mixing bowl, mash the banana with a fork.
Add the maple syrup and the peanut butter and mix together well.
Add the oats, cinnamon and ginger and the pinch of salt and mix everything together until it’s smooth.
Take a couple of heaping tablespoons of mixture and roll it into a ball squeezing slightly to make sure it holds together. Flatten it into a disc between your palms, then press the oat mixture into the muffin cup, covering the bottom and up the sides.
Bake the oat cups for 15 minutes for softer cups. Bake them for 20 – 25 minutes for crispier cups. They might puff up slightly and that’s ok.
Remove the pan from the oven and with the back of a spoon, or if you have a narrow small glass that fits inside the muffin pan cup (like a shot glass – see photo), press to form a deeper cup by making an indent into the middle of the oat cup.
Cool for at least 20 minutes.
Carefully remove the cups from the muffin tin. If you used silicon liners, you can leave them in until you are ready to serve the oat cups, then remove them from the silicon.
Fill with your choice of deliciousness.
When completely cooled, store in an airtight container or a large ziplock baggie.
To serve the next day, microwave the cup for 30 seconds until it is slightly heated and softened. Fill with your desired filling and devour!
Enjoy!
