Hearty and rich apple oatmeal with cinnamon and nuts
As colder days are drifting away now, and my go-to breakfast for cold and gloomy days would always be a warm and comforting bowl of oatmeal, I’ve decided to try something different. Well, it’s not that different but still, different from a standard bowl of plain oatmeal topped with fruits and nuts.
So nothing fancy but really filling and nutritious. You will need only a couple of ingredients and I bet you have them already in your pantry.
As you already know, I love to share with you some interesting nutritional facts and value so today I’m going to talk about apples.
They are an excellent source of vitamin C, fiber and potassium.
Also, I have removed the skin in this recipe but most of the apple’s important nutrients are in its skin. And raw apples are more nutritious than cooked or baked. Of course, it doesn’t mean you are only supposed to it them raw but that’s the best way to get all the good stuff.
Nutritional value (100g)
- Calories – 52 cal
- Protein – 0.3g
- Fat – 0.2g
- Carbs – 2.4g
- Fiber – 10.4g
Sometimes we forget how healthy apples are. I agree It’s a very basic fruit. With all those delicious berries and tropical fruits that surround us, apples do seem to be a bit on a boring side. But actually, they can make a big difference to your health. Apples can reduce the risk of heart disease, cancer, asthma, and type 2 diabetes. Also, pectin (a soluble fiber which is a gel-forming fiber) can lower cholesterol levels and improve your gut health.
See? Not so boring now 🙂 You can always eat it with some nut butter, make an apple sauce, shred it, juice it, coat it in some dark chocolate. The possibilities are endless.
I will show you one version of how to make an apple more interesting.
Apple and cinnamon oatmealCourse: BreakfastDifficulty: Beginner
1 medium apple (peeled and diced)
1/2 cup oats
1/2 cup water
1/2 cup dairy free milk
1 pitted medjool date*
1/4 tbsp cinnamon
a sprinkle of ginger powder
1/2 tbsp of chia seeds
1/2 tbsp ground flaxseeds
- Add the apples, water, cinnamon, and date (or syrup) into a pan and cook covered for about 5-7min on medium heat. Apples should be soft but not mushy.
- Now add the oats, dairy-free milk, and the seeds and cook for another 2-3 minutes, constantly stirring
- Serve with fresh fruit and/or nuts you desire.
- Feel free to use 1 tbsp of maple syrup instead of dates
Resources: The encyclopedia of natural medicine, Dr. Michael Murray and Dr Joseph Pizzorno with Lara Pizzorno, ma, LMT