BANANA AND BERRY BAKED OATS

This recipe was inspired by Heidi Swanson's baked oats.

As soon as I saw the original recipe I just had to try it Heidi's way and my own way.

Eating oats baked is a more indulgent way to enjoy this old-time favourite, yet you still reap the many health benefits. 

Eating oats this way provides about the same amount of carbohydrate (~40g), a little more protein from the nut and seed topping (~12g) and a little more fat compared to oats cooked in milk and topped with fruit, but overall a nutrient dense and filling way to start the day.

I have been enjoying baked oats on the weekend when I am looking for a carbohydrate rich, higher protein breakfast following a long run. I just enjoy this with a cup of milk for adequate protein for muscle recovery and enough carbohydrate to refuel my muscle glycogen stores. 

I believe the whole family would just love this recipe for a heart-warming breakfast on a cold weekend morning. 

Ingredients (makes 6 serves)

2 cups of oats

2 teaspoons of cinnamon

 1 teaspoon of baking powder

 100g of a nut and seed mix (I used almonds, cashews, sunflower seeds and pumpkin seeds)

 A pinch of salt

 1 egg

 2 cups of milk

 60g unsalted butter or margarine, melted

 3 tablespoons of maple syrup

 1 teaspoons of vanilla essence

 2 cups of frozen mixed berries

 1 large ripe banana (or two small bananas), sliced

 Method

Preheat oven to 180 degrees.

In a bowl combine the dry ingredients - oats, cinnamon, baking powder, salt and 50g of the nut and seed mix.

In a separate bowl mix the wet ingredients - whisk the egg then add the milk, melted butter (or margarine), maple syrup and vanilla essence.

Line the base of a 20cm x 20cm oven proof dish (grease if required) with the banana and 1 ½ cup of the berries.

Scatter the dry ingredients on top of the banana and berries.

Slowly pour the wet ingredients over the oat mixture, then give the dish a good thump on the bench/chopping board (without breaking) to make sure the wet ingredients mix through.

Scatter the other 50g of the nut and seed mix and ½ cup of berries over the top.

Bake in the oven for about 40 minutes or until brown on top.

Remember to use recipes for inspiration and mix up the ingredients to your own liking. You could also use tinned apples instead of the banana and walnuts instead of the nut and seed mix.

ENJOY

MEXICAN BAKED EGG RAMEKINS

I currently have a total obsession with eggs. I enjoy them for breakfast, lunch and dinner. They are often quick to prepare, versatile and lets not forget, nutrient dense.

Baked eggs have become quite a trend so I thought I would develop my own recipe based on my favourite flavours, which of course includes Mexican spices!

I used ramekins that hold approximately 1 cup of filling to make individual serves, however you can use a large oven proof dish to make this recipe.

In regards to serving size, 1 ramekin served with a slice of sour dough or crusty grain bread (topped with avocado and lemon of course) would make a nice light meal or have 2 ramekins for a larger meal.

Ingredients

1 tablespoon of olive oil

1 large red capsicum, diced

1 large red onion, diced

3 garlic cloves, crushed or finely chopped

1 long red chilli or 1 teaspoon of chilli flakes

1 cup (or 170g) of cherry tomatoes, halved

I cob of fresh corn, kernals removed from the cob

400g can of kidney beans (or black beans)

400g can of diced tomatoes

1 teaspoon of paprika

2 teaspoons of cumin

2 teaspoons of ground coriander

An egg for each ramekin - this amount of mixture makes about 5 ramekins worth for me, therefore I use 5 eggs. If you serve this in a large oven proof dish use 5-6 eggs

Fresh coriander, chopped, to serve

Method

Preheat oven to 180 degrees.

Heat oil in a large skillet over a low-medium heat.

Add the capsicum, onion, garlic and chilli and sauté, stirring occasionally, for approximately 2-3 minutes.

Add fresh cherry tomatoes and corn kernels and stir through for approximately 1-2 minutes.

Add tinned tomatoes, kidney beans, paprika, cumin and ground coriander and stir through then remove from heat.

Fill the ramekins or small oven proof bowls with mixture.

Make a small well in the middle of the mixture and crack an egg in each ramekin.

Cook in the oven for approximately 20 minutes.

Once cooked scatter with chopped coriander.