I heard about a healthy baked oatmeal recipe on Nourishmd.com and tried it over the weekend. It involves a little prep the day before baking and eating, but otherwise is pretty easy and contains very basic ingredients.
The reason for prepping the oatmeal the day before baking is to soak the oats in filtered water- this makes the oats more digestible and nutritious. This is because the phytic acid in the outer layers of the oats can combine with other vitamins and minerals and block their absorption in the body. However; during the soaking, organisms and enzymes work to break down/neutralize the phytic acid.
Now one thing to be aware of is that this particular recipe makes TON of oatmeal. I’m happy to freeze small portions for eating later, but I didn’t quite realize this would overflow my 9″ x 13″ pan and require another small one. If you don’t want to make a lot, I would make only 1/2 or even 1/3 of the recipe at the most.
For the day before prep, mix the following ingredients and let them sit out at room temperature for 12-24 hours:
- 2 cups steel cut oats
- 4 cups rolled oats
- 2 Tbsp fresh lemon juice
- 5 cups filtered water
When you are getting ready to bake the oatmeal, pre-heat the oven to 350 degrees and mix the following ingredients well into the oats:
- 3 1/2 cups filtered water
- 2 cups apple juice, apple cider, or filtered water (I used cider)
- 1 Tbsp vanilla extract
- 1 Tsp salt
- 1 Tbsp cinnamon
- 1/2 Tsp ground cloves
- 1/2 cup of raisins, almonds, or other dried fruit (optional, but I used raisins)
Bake the entire mixture for 1 hour (your home will smell wonderful from the cloves and cinnamon!) and then stir in 1/2 cup butter if you would like. If you prefer a sweet taste in your oatmeal, try adding a small amount of honey or maple syrup to your baked oatmeal. I ate mine with just raw milk and it was a warm and filling winter breakfast.