Lemon and Blueberry Baked Oats
Serves 4 - takes 30 mins
When it comes to breakfast, grabbing something "quick and easy", like a bowl of cereal or a slice of toast, can be pretty tempting, rather than having to spend time "cooking" something - sounds like a lot more effort, right? But research has shown that (like your mammy told you when you were younger) breakfast is one of the most important meals of the day. But what you decide to break your fast with can affect the rest of your day.
Loading up on refined carbohydrates like cereal or toast, with little or no protein will send your blood sugar levels on a rollercoaster. By mid-morning, you'll be hungry, irritable and reaching for the nearest bar of chocolate. Why? When your blood sugar levels rise really fast, the body chucks out a huge amount of insulin to bring it back to normal as quick as possible. The amount of insulin is often so high that it brings our sugars lower than needed, resulting in low-blood sugar levels. Hello food cravings and your inner diva!
Studies have also shown that if you have a breakfast high in protein (>11g) you are kept more satisifed after a meal and are less likely to snack on unhealthy foods later in the day.
This delicious baked oats dish is high in protein (14g), full of fibre (7g) and low in added sugar (you could even leave the maple syrup out to keep the sugar down even lower. It only takes 5 minutes prep (plus cooking time) and will last a couple of days in the fridge, so you can make it in advance and avoid any unnecessary morning cooking.
Ingredients 160g Oats 400 mls Cow's Milk, Whole 1 tbsp Maple Syrup 1 Lemon (large, juiced) 1 tsp Vanilla Extract 1 tbsp Chia Seeds 1 tsp Baking Powder 150g Blueberries (plus extra for garnish)
1 scoop Vanilla Protein Powder 100 mls Water
Preheat the oven to 175°C and grease a baking pan, or line it with parchment paper.
Add the oats, milk, water, maple syrup, lemon juice, vanilla, protein powder, chia seeds, and baking powder to a bowl. Mix to combine. Fold in the blueberries. Add to the baking pan
Bake for 30 to 35 minutes or until cooked through. Remove from the oven and let it cool for ten minutes. Divide between plates and enjoy!
Leftovers Cover the dish and refrigerate for up to four days. Eat it cold or heat it up. Baking Dish An 8 x 8-inch baking dish was used to make four servings. Additional Toppings Serve it with natural Greek yogurt. You can also top with berries, sliced almonds, other nuts and seeds. Dairy-Free Use an alternative milk. Don't want to use protein powder You can swap for a collagen powder or simply serve with 100g Greek yogurt for an additional protein boost. If you're not using a powder, just reduce the overall volume of liquid by about 25-30ml.
Enjoy this recipe?
Download your copy of my free eBook "5 hormone friendly lunches, ready in just 90 mins" and learn how to get lunch sorted for the week without spending hours in the kitchen. Hit the button below to get on my mailing list and nab your copy today.