This recipe is a great grab-and-go breakfast or a satisfying snack. Fiber from the oatmeal makes this a filling treat, and the mixed berries are rich in a family of phytochemicals called anthocyanins, among others. Anthocyanins are found in many plant foods that vary in the red/blue/purple color range. Research has shown that these chemicals may have a protective effect on our heart health and on neurodegenerative diseases, such as Alzheimer’s and dementia, in addition to acting as powerful antioxidants.
Ingredients:
Dry Ingredients:
2 cups quick-cooking oats
3/4 teaspoon baking powder
1 teaspoon cinnamon
1/4 teaspoon salt
Liquid Ingredients:
1 1/4 cups milk (cow or plant-based)
2 medium bananas, mashed
1 egg, beaten
2 teaspoons vanilla extract
2 Tablespoons honey
1 Tablespoon melted coconut oil or melted butter
1 1/2 cups mixed berries, fresh or frozen (chop strawberries into smaller pieces)
1/4 cup walnuts, chopped
Preheat oven to 375 degrees. In a medium bowl, mix together the oats, baking powder, cinnamon, and salt.
In a large measuring cup, whisk together the milk, honey, eggs, vanilla. Add liquid mixture to dry mixture in the bowl and stir to just combine. Drizzle in butter or coconut oil while stirring, then add mashed banana, blueberries, and nuts.
Spray 12 muffin tins with cooking spray. Distribute batter evenly into tins and bake for 17 to 20 minutes, or until the baked oatmeal is just starting to brown or a toothpick inserted in the center comes out mostly clean.
Let cool for at least 10-15 minutes before removing from pan and then serve. Refrigerate leftovers in a storage container for up to 5 days, reheating in microwave or toaster oven before serving. Makes 12 muffins.
Nutrition facts:
Serving size: 1 muffin
Calories: 133; Fat: 4.8g; Carbs: 20.3g; Fiber: 2.5g; Protein: 3.9g; Sodium: 48.6mg
Adapted from: Mixed Berry Baked Oatmeal Cups- Like Muffins! – Healthy Liv (healthy-liv.com)
