BAKED APPLE AND RASPBERRY OATS
INGREDIENTS:
2 cups of Baking Oats
1 teaspoon of vanilla essence
1 tablespoon of cinnamon
2 tablespoons of coconut flour
2 tablespoons of Extra Virgin Olive Oil
1 1/2 tablespoons (or a small handful) of coconut flakes
1 teaspoon of baking powder
a pinch of salt
1 grated apple (I used a Granny Smith)
2 1/2 tablespoons of honey
1/2 a cup of water
About 25g or a small handful of raspberries ( used frozen)
1 cup of milk (I used almond milk)
*OPTIONAL*
-I added 1 tablespoon of red tractor foods F.H.C meal (it is ground flaxseeds, hemp seeds and chia seeds)
-add 1 zucchini
-add a scoop of vanilla protein powder
METHOD:
Pre heat the oven to 180 degrees celsius
Combine oats, salt, milk, water, cinnamon, oil, F.H.C meal and vanilla essence in a mixing bowl and stir to combine
Peal an apple then grate on the large side of a box grater, then add to the mixture, stir well to combine
Add the honey and the coconut, and coconut flour to the mixture and mix to combine
On a lined tin/ pan or dish add a few raspberries and then pour the mixture, ensure that the mixture is evenly spread, then place the rest of the raspberries at the top of the mixture
Cook for about 40 minutes or until golden on the top
Serve warm - I like to eat it with some vanilla yogurt, or extra honey or even some nut butter (or you could add all)
Serves vary due to the size of the tin but this roughly serves 4-6
Can be made vegan if a you use rice malt syrup instead of honey
NUTRITIONAL INFORMATION:
Oats are incredibly nutrient dense. They are full of vitamins, minerals, antioxidants (such as iron, magnesium, calcium and vitamin B6)and loaded with carbohydrates, fats and protein.
They help lower blood pressure, reduce LDL and cholesterol levels, can improve insulin sensitivity and lower blood sugar levels. These are just some of the many benefits of incorporating oats in your daily diet.
Oats are also high in fibre which helps you feel fuller for longer and are low GI which will therefore release sugars slowly into the blood helping you feel more energised throughout the day and more satiated.
The fat from this dish is mainly the “good” healthy fats, monounsaturated (about 2.1g per serve) and polyunsaturated (about 3g per serve) it also will contain Omega 3 fatty acids if you add the F.H.C meal
monounsaturated and polyunsaturated are good for:. Heart health, reducing LDL cholesterol and provide nutrients to the bodies cells. polyunsaturated also contain omega 3 and 6 fatty acids Omega 3 is particularly important for brain health.
This recipe only uses natural sugars from the apple, berries and honey.
Enjoy :)
