Berries and Peanut Butter Baked Oats
Berries and Peanut Butter a perfect match!
Baked Oats are an amazing option for meal prep, especially if you make a big dose, like this one.
With only a few ingredients, not a lot of dirty dishes and less than an hour you'll have a homebaked breakfast set for a few days, a sweet one!
If you're a savory breakfast kind of person and not a fan of starting your day with something sweet you can always eat it as a snack, and if you want an extra dose of protein you can eat it with a bit of vegan yogurt.
What ingredients are necessary:
Oats:
Oats are a great source of soluble fiber, which aids digestion, promotes a feeling of fullness, and helps regulate blood sugar levels, while also helping to reduced cholesterol levels, lowering the risk of heart disease.
Bananas:
Bananas are rich in potassium, an essential mineral that helps regulate blood pressure, maintain fluid balance, and support muscle function.
They are also a natural source of carbohydrates and sugars, making them an ideal energy-boosting snack or breakfast ingredient.
Soy Milk:
Soy milk is a good source of high-quality protein, providing all nine essential amino acids necessary for muscle repair and growth.
When it's fortified, soy milk is often enriched with calcium and vitamin D, nutrients essential for bone health and preventing osteoporosis.
Can use other vegetable milk (like almond or rice) but will have different nutricional values.
I used a misture of regular soy milk and vanilla soy milk to add a bit more of a vanilla flavor;
Protein Powder:
It adds some flavor and of course a big dose of protein!
Protein is necessary for muscle repair and recovery, helps increase feelings of fullness and satiety, reducing appetite and preventing overeating.
FlaxSeeds:
Helps binding the ingredients together, getting some Omega 3 and are also high in fiber, helping with digestion and gut health.
Vegan Yogurt:
Adds moist to the recipe and is rich in probiotics that support gut health. These probiotics help maintain a healthy balance of bacteria in the gut, which is essential for digestion, immune function, and overall well-being.
Agave Syrup:
(Or maple syrup) Adds more sweetness to the recipe, if your bananas are too ripe and/or you don't want things to sweet you can reduce it.
Agave syrup also has a lower glycemic when compared with common sugar.
Peanut Butter:
One of the stars of the recipe, a delicious topping with healthy fats that will help you feel saciated.
Peanut butter is rich in monounsaturated fats, which have been associated with improved heart health and reduced risk of cardiovascular disease. It's also a good source of plant-based protein, providing essential amino acids necessary for muscle repair and growth.
Berries:
The other star of this recipe, berries, are both delicious and nutricious and you can use any berries you like, I used rasberrys but strawberries, blueberries or a combination of all of them works.
Berries are loaded with antioxidants, including flavonoids and polyphenols, which help protect cells from damage caused by free radicals and reduce inflammation.
Here's the recipe:
Ingredients:
Base:
2 Cups of Oats
2 Bananas (preferably riped for added sweetness)
2 Cups of Soy Milk (you might need more depending on the protein you use)
1 scoop Vanilla Soy Protein
1 Tbsp Ground Flaxseed
50g Vegan Yogurt
3 Tbsp Agave Nectar
1 tsp bakind powder
1 tsp vanilla *
*You can omit this and replace part of the soy milk with Vanilla Soy Milk (1/4cup)
Toppings:
50g Peanut butter
100g Berries
Method:
-Preheat your oven to 190°C (350°F) and lightly grease a baking dish.
-Add all the dry base ingredients to a bowl and mix until combined.
-In a separe bowl mash the bananas and add the wet ingredients.
-Combine the wet ingredients into the dry ingredients bowl.
-Mash the berrie(s) and spread them on top and then drizzle with peanut butter.
-Bake for 30 about minutes.
-Wait to cool down and enjoy!
-If you want it extra sweet you can add a drizzle of agave when you eat.
Macros:*
For 4 Pieces:
459 Calories
Fat 14 g
Carbs 59 g
Sugars 22 g
Protein 20 g
For 6 Pieces:
306 Calories
Fat 9 g
Carbs 40 g
Sugars 15 g
Protein 13 g
*Macros calculated on MyFitnessPal
Possible Substitutions for Allergies and Dietary Preferences:
Protein Powder:
Instead of Vanilla flavor you can also use Peanut for example.
If you prefer not to use protein powder, you can omit it from the recipe or substitute it with additional oats or almond flour for added texture and nutrients.
Peanut Butter:
Any nut or seed butter, such as almond butter, cashew butter, or sunflower seed butter, can be used as a substitute for peanut butter, depending on allergy or preference.
Agave Nectar:
You can use maple or date syrup instead or omit it if you don't like things to sweet.
If the bananas are riped, you probably don't need to use it or you can reduce the dose.
How to store:
While the best way to eat is fresh out of the oven, you can also let it cool completely and then store in an airtight container in the fridge for up to 4 days.
With the irresistible combination of creamy peanut butter and juicy berries this recipe is sure to become a breakfast favorite in your household.
Not only is it delicious and satisfying, but it's also packed with essential nutrients to fuel your day and keep you feeling energized and satisfied until your next meal. Whether you follow a vegan lifestyle, have dietary restrictions, or simply want to enjoy a wholesome and nourishing breakfast, this recipe offers versatility and deliciousness in every bite.
