Spiced Apple Pie Baked Oats

Baked oats are the perfect filling breakfast food. Boost the flavour of this trending breakfast recipe by pairing apple with its favourite companion, cinnamon. You might not serve this version of apple pie with a big scoop of vanilla ice-cream, but it does go perfectly with a side of vanilla yoghurt or cream to keep you feeling satisfied all morning. 

Why oats are good for breakfast

Oats are packed full of a type of low glycaemic index, soluble fibre called beta-glucan. This type of fibre helps to keep you feeling fuller for longer. Beta-glucan is also proven to bind to cholesterol as it makes its way through the intestinal tract, aiding to reduce cholesterol levels. Oats are also a source of magneisum, zinc and phosphorous.[1]

Health benefits of apples

It’s not exactly a secret that apples are good for you, some might even tell you to eat one every day! Another fibre-rich addition to your breakfast, apples can help you to feel full and satisfied. 

Apples contain a particular type of soluble fibre called pectin which is considered a prebiotic fibre as it helps to feed the good gut bacteria and reduce inflammation in the digestive tract.[2]
Since we’re also keeping the skin on the apple in this recipe, it will give an extra boost of phytochemicals such as quercetin, an antioxidant that also helps to reduce mild allergy symptoms.[3] 

Cinnamon spice for circulation

Cinnamon doesn’t just add a ton of flavour, it’s also great for boosting circulation. It’s also a wonderful antioxidant that helps protect the body from free radical damage. In fact, it has one of the highest antioxidant ratings for spices.[4] Feel free to sprinkle it on liberally! 

Ingredients

• 45g rolled oats
• ½ teaspoon baking powder
• Pinch of salt
• 1 teaspoon ground cinnamon
• 1 tablespoon hemp seeds
• 1 medium sized, ripe banana
• 1 free-range large egg
• 1 tablespoon maple syrup
• 1-2 tablespoons caramelised apple
• 1-2 teaspoons flaked almonds

Instructions

To make caramelised apple:

1. Core and dice apple and pan fry in a little butter over medium heat for 5-10 minutes or until tender. 
2. Squeeze over a little lemon juice, sprinkle with ground cinnamon and drizzle with maple syrup to taste. Scale the amounts up or down depending on how much apple you would like.

To make the breakfast oat cakes:

1. Preheat the oven to 180°C. 
2. Blend the oats, baking powder, salt, cinnamon and hemp seeds in a blender or food processor until the oats have turned into a fine meal. Alternatively, you can use oat flour and quickly pulse the blender or food processor to combine.
3. Add in the banana, egg and maple syrup and blend or process just until the mixture is smooth, then stop the machine.
4. Grease a ramekin with a little butter. Pour the mixture into the ramekin and add the apple pieces, pushing them into the centre slightly. Top with the flaked almonds and bake in the oven for 18 - 20 minutes, or until the cake is cooked through when a skewer is inserted in the centre. 
5. Enjoy warm as is, or with yoghurt or cream to serve.

This recipe makes one breakfast cake ramekin, scale up the recipe to make more servings. This recipe also makes excellent muffins, simply divide the mixture up into paper lined muffin trays, filling the cups ¾ full and topping with the apple and almonds; bake for 15-18 minutes.

References:

1. Harvard School of Public Health. Accessed 27 July 2022 from  https://www.hsph.harvard.edu/nutritionsource/food-features/oats/
2. Chung, W.S.F., et al. (2017). FEMS Microbiol Ecol, 93(11).
3. Harvard School of Public Health. Accessed 27 July 2022 from https://www.hsph.harvard.edu/nutritionsource/food-features/apples/
4. Rao, P.V., et al. (2014). Evid Based Complement Alternat Med, 2014:642942.