Rhubarb Baked Oats
Is it a nourishing breakfast? Is it a guilt-free dessert? Is it an energy-boosting after-school snack?
Answer: All of the above!
Filled with nutritious ingredients, this sweet but not too sweet baked oatmeal is perfect to be enjoyed at any time of the day. It provides complex carbohydrates for some much needed energy, and each serving provides 284 calories, 11g of protein and a massive 25% of my daily fibre intake thanks to the Omega-3 rich Chia & Flaxseeds, as well as wholegrain oats.
For those of you who regularly follow my recipes, you will know how in love with fibre I am (now that is a phrase I never thought I would say!). And it’s not just me! A recent study was published in the Lancet medical journal that showed a massive 15–30% decrease in mortality when it compared the highest dietary fibre consumers with the lowest consumers. It also showed a decrease in heart disease, stroke, type 2 diabetes, and colorectal cancers. It reported that whilst the risk reduction was associated with a minimum daily intake 25g, it is really anything over 30g that showed the most marked benefits. And a whopping 91% of us don’t eat that much! So this recipe is a great way to add a ton of fibre to your diet, all under the guise of delicious baked goods!
This recipe is very adaptable in terms of whatever fruit is in season. I experimented with some lovely rhubarb this time, but make a berry or peach version in the summer, or an apple and blackberry version in the autumn. So if rhubarb doesn’t float your boat, then just substitute for your favourite fruit instead. The same goes for the nuts and seeds – feel free to substitute my recommendations for whatever you have in your cupboards.
This nourishing and healthy breakfast is perfect fresh out of the oven with a big dollop of creamy yogurt and some extra stewed rhubarb on top. But it can also be enjoyed cold over the next few days and serves me well as a quick breakfast during the week.
NOTE – Yacon syrup is extracted from the roots of the Yacon plant. It has a low glycemic index and is much lower in calories than traditional sugar, which makes it a great choice for diabetics or those looking to cut down on their sugar consumption in general. It contains something called fructooligosaccharides (FOS), which acts as a prebiotic that supports the growth of beneficial bacteria in the gut. But if you can’t get your hands on any, then just use regular maple syrup instead.
· 190g Wholegrain Oats
· 50g Mixed Nuts & Seeds (I used 25g Pumpkin Seeds and 25g Flaked Almonds)
· 40g Unflavoured Protein Powder (I used That Protein’s Pumpkin Seed Protein with Chia)
· 2 tbsp Chia Seeds
· 2 tbsp Ground Flaxseeds
· 2 tsp Ground Cinnamon
· 1 tsp Baking Powder
· ½ tsp Salt
· 200g Rhubarb - diced
· 350ml Milk (I used unsweetened Oat Milk)
· 2 Large Eggs (or Flax Eggs)
· 1½ tbsp Coconut Oil (melted)
· 100g Yucon Syrup (or substitute for maple syrup)
· 2 tsp Vanilla Extract
· Optional - 2 tsp Acai Powder (or any other sweet superfood powder like Boabab, Goji Berry or Maca)
· Preheat the oven to 180 degrees.
· Grease a 22cm springform tin.
· Wash and dice the rhubarb.
· In a mixing bowl, combine all of the dry ingredients.
· In another bowl, add all of the wet ingredients.
· Mix well until fully combined.
· Note — If the coconut oil solidifies when it comes in contact with the cold milk, put in the mixture in the microwave for 40 seconds or so, just until the coconut oil melts again.
· Add the wet ingredients to the dry ones and mix well.
· Pour into the tin and decorate the top with more fruit if you want it to look fancy, or else just leave as is!
· Bake for approximately 40–45 minutes, until the top is nice and golden.
· Remove from the oven and serve immediately either on its own or with some yogurt and stewed fruit.
Calories — 284
Carbohydrates — 76g
Fat — 11 g
Protein — 11g
Fibre — 7g
Iron — 10%