The humble rolled oat is one of those ingredients that should be a healthy pantry staple, especially when trying to lose baby weight and follow a healthy eating plan. Nutritious, low in calories, high in fibre and delicious to boot, it’s one of those things that can be used in a variety of different recipes, to add both nutrients and density.
While you probably automatically think of porridge when you think of oats, we’ve got a number of other recipes that are also ideal for the cooler months. All are simple to make, kid friendly and completely yummy.
Don’t forget, you can also add rolled oats to your daily Healthy Mummy smoothie for an extra dose of fibre and to keep you feeling fuller for longer (check out our banana, oat and honey and banana, oat, maple syrup and blueberry smoothie
HERE and HERE)
Baked Oatmeal
A delicious twist on traditional porridge, perfect for cool autumn and winter mornings. This can be made of a morning or the night before the cooked the next day. We’ve used bananas, berries and sultanas but you can you whatever fruit you like. Apple works especially well!
Ingredients
- 1 cup traditional rolled oats
- 2 cups low fat milk of your choice
- 2 bananas, sliced
- 1/2 cup sultanas
- 1 tbsp honey or rice bran syrup
- 2 tsp ground cinnamon
- 1 tsp natural vanilla extract
- 1/2 tsp allspice
- 1/ tsp baking powder
- Fresh berries or other fruit to serve
Directions
- Preheat oven to 180C
- Place the sliced banana along the bottom of an oven safe dish (like a small casserole dish)
- Scatter over the sultanas
- In a separate bowl, combine the oats, milk, half the cinnamon, allspice, baking powder and honey and mix well
- Pour the oat/milk mixture over the top of the bananas and sprinkle over the remaining cinnamon
- Place in the oven to bake for 25-35 minutes or until golden brown on top
- Enjoy with fresh berries or your favourite seasonal fruits.
Makes 4 serves – Cal per serve – 232 calories
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Easy Oaty Muffins
Quick and easy to make, these muffins are a great morning or afternoon snack.
Ingredients
- 1.5 cups of wholemeal plain flour
- 1 cup rolled oats
- 1 banana, mashed
- 1/2 cup low fat vanilla or natural yoghurt
- 1/4 cup olive or refined coconut oil
- 2 eggs, beaten
- 2 tbsp honey
- 2 tsp baking powder
- 1 tsp cinnamon
- 1 tsp natural vanilla essence (if using natural yoghurt)
- 1/2 tsp baking soda
Optional: Feel free to add other fruit like grated apple or berries and half the amount of banana
Directions
- Preheat the oven to 180
- Line a mini or normal muffin tray with silicone or paper patty cases
- Place all ingredients into the bowl of a food processor or high powered blender
- Process on low until just combined
- Spoon mixture into prepared patty cases
- Place in the oven and cook for 35-40 minutes, or until golden on top
Makes 10-12 normal sized muffins and 22-24 mini muffins – Cal per larger sized muffin – 204
Cal per mini muffin – 102
Healthy Maple/Sultana/Oat Cookies
Perfect as a sweet but healthy treat for your afternoon.
Ingredients
- 1 cup wholemeal plain flour
- 3/4 cup rolled oats
- 1/4 cup butter, coconut oil or olive oil (melted if using butter)
- 1/4 cup unsweetened, shredded coconut
- 1/2 cup sultanas
- 1/2 banana, mashed
- 2 tbsp Maple syrup
- 1 tsp ground cinnamon
Directions
- Preheat your oven to 160 C
- In a large bowl, combine all the ingredients and use your hands to mix well
- Using a tablespoon sized spoon, roll dollops of mixture into balls and place on a baking tray lined with baking paper
- Flatten slightly using the back of the spoon
- Place into the oven to cook for 15-20 minutes or until golden
Makes 12 cookies – Cal per cookie – 148
Our 28 Day Challenge has over 1000 delicious recipes including breakfast and snacks. Get your FREE breakfast recipe sampler by clicking below:
Or you can join the Challenge directly here
Results from mums on the 28 Day Challenge
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Eliza lost 22kg (48 pounds) on 4 Challenges
Eliza says “I started in September with my first 28 Day Weightloss Challenge. I lost 8 kg that month. So far I have lost 22 kg. But it is what I have gained which will make me a supporter for life!
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