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No Sugar Added Baked Oatmeal

September 26, 2016
healthy, baked, oatmeal, no sugar added, banana bread

The only thing I love more than a baked healthy oatmeal recipe is crockpot healthy oatmeal recipe. And since I am currently sans crockpot, baked oatmeal has rounded the corner and moved into the lead.

When I wake up in the morning and think about warming up a bowl of this oatmeal it actually makes me smile. No lie. I don’t know what brand of crazy I am, but I seriously get excited for this oatmeal.

We are full on apartment hunting here in Kuwait and I am getting ready to start my job on October 3rd. That means I’d prefer to spend as little time in the kitchen as possible. Luckily, I found the perfect breakfast recipe.

Oatmeal is full of fiber and incredibly versatile. When I found this super fast and easy recipe from Southern In Law I knew I had to try it. It’s almost too easy (and delicious) to be true. This recipe is also gluten free!

Full recipe can be found here.

The recipe has LOTS of room for whatever add-ins your heart desires. I chose to throw in the half bag of frozen blueberries that I had left over from my last breakfast endeavor, but that’s it. The only thing I added was frozen blueberries. That means absolutely no added sugar. And it’s still delicious.

I know I’m a dietitian and everything but I’m just not one of those people who has bananas sitting around. I either buy them and eat them quickly (and with peanut butter, lotsss of peanut butter – PB2 actually) or I don’t buy them. I can’t stand eating mushy bananas and if they start to get spots it just puts too much pressure on me to make something with them because I cannot stand to waste food.

healthy, baked, oatmeal, no sugar added, banana bread

Eggs and bananas mixed up and ready to go

 

So, that said, I had to buy bananas specifically for this recipe. Meaning, I used only 1 day old bananas. I think the oatmeal is perfect as it is without any added sweetener, but if I had waited until they started to get really spotty then it would taste much sweeter than it does now.

 

The reason bananas, and other fruits, taste sweeter as they become more ripe is because the enzyme breakdown that occurs in the walls of the fruit breaks the polysaccharides into fructose, producing a sweeter taste.

But what was I suppose to do while I waited on these enzymes to make my bananas sweeter? Go without breakfast?!?! No way, mister. No one stands in the way of dietitian and their next meal. No one. Not even a spotless banana.

So, to make this a one bowl, easy clean up recipe I started with lightly beating the eggs in a large bowl.

**Aside – I really wanted to use chia eggs for this but, of course, the store I went to didn’t have any and I was fresh out.**

Then, in went all 6 six bananas. 6 because I doubled the recipe, as usual, so that I can freeze some. I mashed them up with a fork and a strong arm, because, as we all know, the younger, whippersnapper bananas are harder to mash than the older, sweeter, granny bananas.

Next came the milk and half the vanilla because I ran out. Mix all that with a wooden spoon, then add the dry ingredients: oats, baking powder, baking soda. I threw in my half-thawed blueberries, gave everything a swirl, and voila! Breakfast is (almost) done.

I poured my double recipe into a 9×13 casserole dish and popped it into the oven. Bonus points to this recipe for listing both F and C temps!

healthy, baked, oatmeal, no sugar added, banana bread

Fresh out of the oven

 

I will say that I intended to add 2 tsp of cinnamon to the oatmeal but I forgot so I’m putting it on as I eat it now.

 

Which, brings me to the fun part. Each morning I cut a slice of the oatmeal and put it in a bowl. I pour about 1/4 cup milk over it and toss it in the microwave while I happily gather all of my “extras”.

Now, when I said at the beginning that I actually smile thinking about the breakfast I am about to stuff in my face, it is possible that at least half of that smile is directly related to exactly one of my little add-ins . . . that would be PB2.

Who doesn’t love peanut butter??? If you haven’t tried PB2 you are seriously missing out. It’s all of the wonderful, delicious peanut butter taste but without the fat. They take the peanuts and actually press the oil out of them, grinding the peanuts into powder. Then the separately sell the bottled oil and the pressed peanut powder, which can be re-constituted into peanut butter with water as you use it. Or, in this case, piled directly on top of my delicious oatmeal.

So, in addition to the PB2, organic cinnamon, and milk, I also add a spoonful of chia seeds, since I didn’t get to sub it for the eggs, and a spoonful of coconut oil. Mix it alllll up and enjoy!

But wait, why use peanut butter with the oil pressed out if you’re only going to add a different kind of oil? Well . . . you got me as far as calories go. But regardless, it’s delicious, and why not reap the benefits of two different nutritional profiles (peanuts and coconuts) than one? So there.

While coconut oil is mostly saturated fat, that saturated fat is made up of mostly medium-chain triglycerides, which are absorbed and used by the body differently than other long-chain triglycerides found in other vegetable oils and animal fats (dairy and meats). In addition to that, there are some studies that suggest coconut oil helps with thyroid function, and mine needs all the help it can get it.

Chia seeds are also a super healthy addition as they are full of fiber, protein, and Omega 3 fatty acids, plus calcium, manganese, magnesium, and phosphorus. In addition to that, they also have some zinc, Vitamin B1 (thiamine), Vitamin B2, and Vitamin B3 (Niacin). They don’t change the flavor profile at all, so what’s not to love?

Here’s my full ingredient list:
  • 2 eggs
  • 6 bananas
  • 2 cups milk (any milk or even 1/2 milk, 1/2 water will work)
  • ~2 tsp vanilla (because I ran out – you should use 4 tps)
  • 3 cups quick oats (gluten free if needed)
  • 1 tsp baking powder
  • 1 tsp baking soda
  • ~1 cup frozen blueberries

Add-ins I choose:

  • 2 Tbsp PB2
  • 2 tsp chia seeds
  • 2 tsp coconut oil
  • Cinnamon
  • 1/4 cup milk

    healthy, baked, oatmeal, no sugar added, banana bread, gluten free

    All mixed up with the delicious add-ins!

Nuts Рalmonds or walnuts in particular Рwould be a great addition to this recipe.  You can also add any fruit you want and any sweetener Рagave, honey, sugar, brown sugar, stevia. Options to customize this recipe are endless, which is why I love it!

Nutritional Breakdown:
  • Basic recipe + 1/2 cup blueberries cut into 12 servings; each serving: 200 calories, 7 gm protein, 33 gm carbohydrates, 3 gm fat
  • Recipe + my add-ins per serving: 380 calories, 15 gm protein, 44 gm carbohydrates, 18 gm fat

I would LOVE to hear from you! What do you think about the oatmeal – will you give it a try? What will you add? Any requests for future posts??

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4 Comments

  • Reply mom September 28, 2016 at 5:34 am

    This sounds yummy, I might be trying this soon:-) What’s your opinion on steel cut oats vs reg oats?

    • Reply shelimsall@gmail.com September 28, 2016 at 8:21 pm

      I love steel cut oats and use them all the time for crockpot oatmeal! But for baked oatmeal the old fashioned or quick cooking are perfect!

      • Reply D Brown September 29, 2016 at 3:03 am

        Ok, so old fashioned for this recipe. I’m hoping to try it this weekend.

        • Reply shelimsall@gmail.com September 29, 2016 at 5:25 am

          Let me know what you think!

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