Looking for a creative way to enjoy oatmeal? Try baked oatmeal! This recipe is great because you can prepare it ahead of time and have breakfast ready for the whole week. One of the challenges for many people is a lack of time in the morning to prepare breakfast. As a result, they tend to skip breakfast or stop by at a nearby gas station or drive-through to pick up something to eat. The result is fluctuating blood sugars, unsatisfied hunger, and poor energy levels. The solution to eating breakfast daily is planning ahead your breakfast. Knowing what you’ll be eating in advance gives you that peace of mind in the morning to actually focus on eating your breakfast.
The Health Benefits of Oats
Oats are a superfood breakfast because they are so nutrient dense. They contain a special type of soluble fiber called beta glucan that’s been shown to reduce blood cholesterol levels and regulate blood sugars for diabetes. They also help to slow down digestion and therefore keep us full for longer, giving us that satisfaction that many people look for when eating. Oats also contain many vitamins and minerals, including manganese, phosphorus, B vitamins and iron. They also contain polyphenols, compounds that have antioxidant properties. Overall oats are a very nutritious food and are very filling.
Types of Oats
When you’re in the grocery store you may notice that there are different types of oats.
- Oat groats are the most intact form of oats. Since they are the least processed type, they take the longest to cook.
- The next type is steel cut oats, which are oat groats cut into two or three pieces by a sharp blade. These are faster to cook than oat groats but can still take up to 30 minutes on the stove top to cook.
- Next type of oats is rolled oats, also known as old-fashioned oats. These are commonly used in cookies or to make oatmeal, a porridge made of oats and milk. Rolled oats are made when you roll the oats into flakes. The greater surface area makes these oats quicker to cook.
- The most processed type of oats is instant oats. These oat flakes are thinner and/or steamed for longer than the old fashioned oats. As a result, they cook within a minute.
Which Type of Oats is Healthiest?
No matter what type of oats you choose, all oats are whole grains. This means that they contain the fiber and nutrients discussed above. However, the more an oat is processed, the less work that your body has to do and the faster the digestion process. This may cause your blood sugars to rise faster and for your body to feel hungry much quicker. In general, I recommend steel cut oats or old fashioned oats to my clients.
How to Eat Oats Everyday
Oats can be used to make oatmeal (porridge), added to cookies, or made into oat flour. To make oatmeal, simply mix ½ cup old fashioned oats with 1 cup milk and a dash of salt. Cook over the stove top or microwave for 2-4 minutes. Serve with a teaspoon of honey, cinnamon and your favorite fruit. Or make this Triple Berry Oatmeal Bake ahead of time to last you for the whole week.
Triple Berry Oatmeal Bake
This is a quick and easy way to prepare oatmeal for breakfast or a snack ahead of time for the week. Feel good eating this Triple Berry Oatmeal Bake!
- 2 cups old fashioned rolled oats
- 1 tbsp ground flaxseed
- 1 tsp baking powder
- 1/8 tsp salt
- 1 tsp cinnamon
- 1/3 cup walnut
- ¾ cup frozen mixed berries or fresh berries
- 1 egg
- 1.5 cups milk
- 1 tsp butter at room temperature
- 1/3 cup sugar or honey
Preheat the oven to 350oF
In an 8x8 inch Pyrex combine the rolled oats, flaxseed, baking powder, salt and cinnamon. Stir together.
In a separate bowl add the milk, eggs, butter, and sugar. Mix well.
Add the liquid mixture to the oats mixture.
Add the berries and walnuts and give it a quick stir until everything is well coated.
Place the Pyrex in the oven on 350oF for 25-30 minutes or until the mixture is set and the sides are golden brown.
Serve warm. Store leftovers in an airtight container in the fridge for 3-4 days.
You may use any type of berry or fruit in this recipe.
You may substitute cow’s milk with soy milk or any other milk alternative. Note that the protein content of this recipe may change depending on the milk used.