Epic Coconut Baked Oatmeal
Ok I know you’re wondering … how can oatmeal be transitioned into an “epic dish?” Well, this dish not only tastes fantastic, but is also healthy time saver during the morning rush. Easily prepared the night before and then refrigerated to enable a quick 2 min microwave heat in the morning. Actually, some claim that serving directly cold is also a tasty option with some fruit.
This is our most requested recipe after feeding to our friends and family.
3 tablespoons coconut oil, melted and cooled slightly, unsalted butter can be substituted
2 bananas, sliced into 1/2-inch pieces
2 cups rolled oats, gluten-free if desired
1/2 cup shredded coconut
1 teaspoon baking powder
1/2 teaspoon fine-grain salt
1/3 cup maple syrup
1 cup full-fat coconut milk
1 cup water
1 large egg
2 teaspoons vanilla extract
Preheat the oven to 375F. Use 1 tablespoon of the coconut oil across the inside of a square 8-inch (or equivalent) baking dish. Then spread a single layer of bananas across the bottom of the baking dish.
In a bowl, combine the oats, coconut, baking powder, and salt. In another bowl, whisk together the maple syrup, coconut milk, water, egg, the remaining coconut oil, and the vanilla. Sprinkle the dry mixture over the bananas in the baking dish. Drizzle the coconut milk mixture over the oats.
Bake 35 to 45 minutes, until the top is golden and the oats are set. Let cool prior to serving.
Serves 6 - 12.
Prep time: 10 min - Cook time: 35-45 min
Try Variations Below, Prior to Baking
Cover with 3 blood oranges, peeled, and sliced into cross-sections.
Mix in ½ cup blueberries and walnuts
Please comment with your experience below.
Top 5 Oatmeal Benefits
1. Help control weight. According to a research study published in the October 2009 issue of “Molecular Nutrition & Food Research” a compound in oatmeal known as β-glucan reduces appetite by increasing the hunger-fighting hormone cholecystokinin.
2. Reduces blood pressure. One study published in the American Journal of Clinical Nutrition found that a diet which includes plenty of whole-grains (such as oats or wholemeal bread) is just as effective as taking anti-hypertensive medication to lower blood pressure!
3. Reduces cholesterol. Compared to other grains, oats actually have the highest portion of soluble fiber. Soluble fiber helps your intestinal tract trap substances associated with blood cholesterol. Studies show that people with high blood cholesterol who eat just 3 g of soluble fiber per day can reduce their total cholesterol by 8% to 23% (remember that one cup of oats yields 4 g)!
4. Stabilizes blood sugar. What does this mean? We have all experienced a “sugar crash”/ “mid morning slump” after a big meal or sugary breakfast; well, with oatmeal, this doesn’t happen as much. As a result of oatmeal’s high soluble fiber content, its sugar is released more slowly into the blood stream (aka, it has a low glycemic index).
5. Promotes antioxidant activity. Oatmeal is loaded with antioxidants called avenanthramides, which are unique to oats. Avenanthramides antioxidants inhibit inflammation and boost your production of nitric oxide, which prevents hardening of your arteries. In fact, a study published in 2010 in “Nutrition and Cancer” showed the avenanthramides in oats decreased the spread of colon cancer.