Energy in equals energy out so you want to make sure what you put in at the start of your day is what is going to give that good hit.
I always recommend building your breakfast with a focus on complex carbohydrates
for sustained, slow-release energy and then add some good protein and a small hit of healthy fats. This combination means your body and mind will be humming all morning long.
The issue most people run into when making good food choices in the morning is - time. The simple fact that many of us are busy and lack the luxury of sitting down to a prepared breakfast means we reach for ‘quick and easy’ options which can often be the unhealthier option.
Breakfast cereals, bars, supplement drinks and grab ’n’ go snacks can be energy dense but nutrient low meaning you can be left hungry and flat well before lunch time rolls around.
This baked oatmeal combats the issue of time by being completely ready-made for your weekly morning meal. All you need to do is dedicate 10 minutes of mixing time and one hour of baking time and then you’re good to go.
Once done, dish it up into food containers so you can have your grab ’n’ go breakfast every day of the week.
It is packed full of complex carbs, protein-rich and pumped up with healthy fats - the perfect combination to get your morning off to a better start
Baked apple & raspberry oatmeal
Gluten-free option, dairy-free option
Makes 6 servings
- 4 tbsp coconut oil, melted plus extra for greasing
- 3 cups rolled oats, gluten-free if needed
- 1 cup pecans, roughly chopped into bite-sized pieces
- 1 cup flaked almonds
- 2 tsp cinnamon
- ½ tsp ground nutmeg
- 1 tsp sea salt
- 4 cups oat milk
- ¼ cup maple syrup
- 1 large egg, lightly whisked
- 2 tsp vanilla extract
- 250g frozen or fresh raspberries
- 1 apple of your choice
- A handful of desiccated coconut
- A yoghurt and milk of your choice
How to make
- Heat your oven to 175°C and find yourself a deep baking dish or tray suitable for baking your oats in. Grease the edges of the dish/tray with coconut oil to ensure your oats don’t stick
- Combine all the oatmeal ingredients in a large bowl, mixing everything together well. Leave the mixture to sit for 10 minutes to allow for the oats to soak up some of the milk
- While your oats are soaking, peel the apple and dice it into 1cm cubes. Combine the apple with the frozen raspberries and set aside
- Pour the oat mixture into your prepared baking dish or tray, ensuring everything is spread out evenly. Tip the apples and raspberries across the top of the mixture, letting the fruit sit gently as a top layer to your oats. Then place it into the oven to bake for 45-50 minutes, until all the liquid has been soaked up, the fruit is juicy and soft, and the baked oatmeal is looking golden.
Note: This can take longer if you use a deeper dish or if your oats are slower to absorb so if the oat mixture is still too wet at the 50-minute mark, continue cooking and assessing at five minute intervals
- Allow the oatmeal to cool slightly, dust with desiccated coconut and then divide into six portions. Serve warm with cold milk and yoghurt
- You can store your baked oatmeal for up to three days in the fridge or one month in the freezer. Be sure to cut and freeze in individual portions
- To reheat (from the fridge), warm gently in the microwave for three minutes or for 15 minutes at 175°C in the oven. If frozen, thaw a portion out the night before then reheat