Once a week around 5am I have a meditative baking practiceā¦ while whispering silent prayers, affirmations and goals for the day I calmly put together the ingredients for baked oatmeal. It feels so good to not only feed my soul, but my body as well!
Letās Brain Grain š¾
Whole grains contain all three parts of the kernel. Reļ¬ning (processed grains) normally removes the bran and the germ, leaving only the endosperm.Ā Without the bran and germ, about 25% of a grainās protein is lost, and are greatly reduced in at least seventeen key nutrients.
Health Benefits š«
Whole grains offer a wide range of health benefits thanks to their rich nutrient content:
- High in Fiber
Supports digestion, helps manage weight, and reduces the risk of constipation. - Heart Health
Whole grains can help lower cholesterol and reduce the risk of heart disease and stroke. - Blood Sugar Control
They have a lower glycemic index than refined grains, helping to stabilize blood sugar levels. - Rich in Nutrients
Packed with B vitamins (like niacin, thiamin, and folate), iron, magnesium, and selenium. - Supports a Healthy Gut
The fiber feeds beneficial gut bacteria, supporting overall digestive health. - May Reduce Chronic Disease Risk
Regular consumption has been linked to lower risks of type 2 diabetes, certain cancers, and obesity. - Longer Satiety
Whole grains help you feel full longer, which can support healthy eating habits.
Cost? šµ
So letās do the math:
- I typically use 2 cups for a breakfast of two people
- 5 cups =1 pds
- So essentially $1.70 per breakfast š¤Æ!!
My Favorite Recipe š
I found this recipe on one of my favorite websites Mind over Munch. The Owner Alyissia focuses on mindful eating behaviors and compassionate eating. The other morning my Husband complimented the dish saying “if I ordered this in a restaurant, I would be happy!” Yes! A win!
*tip: I do skip the nuts and itās equally as good.
Equipment
- 8-inch (1.5-qt) round baking dish
Dry Ingredients
- 2Ā½ cups old-fashioned rolled oats
- 1 tsp cinnamon
- 1 tsp baking powder
- Ā½ tsp salt
Wet Ingredients
- 2 eggs (or flax eggs)
- 1Ā½ cups milk of choice
- ā cup honey or maple syrup
- 2 Tbsp coconut oil, melted (or butter)
- 1 tsp vanilla extract
Mix-Ins
- 2-2Ā½ cups fresh or frozen berries (blueberries, strawberries, raspberries, blackberries)
- *tip: I prefer frozen berries or cherries to add instead of fresh. It seems like it makes the fruit a bit more moist after baking.
Instructions
- Preheat oven to 350Ā°F (180Ā°C).
- In a bowl, whisk together dry ingredients. Separately, add wet ingredients to a bowl and whisk to combine. Add dry mixture into wet and mix well to integrate.
- Fold in fresh or frozen berries.
- Spray an 8-inch (1.5-qt) round baking dish with cooking spray (or a 9×9-inch pan). Transfer oatmeal mixture into prepared baking dish.
- Bake 40-50 minutes, until lightly browned and crisped on edges. (A knife should come out mostly cleanāit can be a bit moist, but it shouldnāt be soggy. If it is, it needs to bake longer.)
- Cool 10 minutes before serving.
- Serve warm in a bowl on its own, or with toppings like yogurt, whipped cream, nut butter
So what are you waiting for…. try out a baked oatmeal recipe in the morning for yourself! I PROMISE once you try it, you will never go back.
Be Well!
J
References
Shown in picture Le Creuset Stoneware Mini Round Cocotte $22.00. I purchased mine at a Le Creuset outlet store
Oldways Whole Grain Council: What is a Whole Grain?
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