Gut-friendly baked oats with peaches

Say good morning with a tummy-friendly hearty oat breakfast. It will power you right through until lunch.

By Faye James

This easy-to-make baked oats recipe is vegetarian, refined sugar-free, high in fibre and absolutely delicious.

Can you think of a better start to the day?

SERVES: 4–6

PREP: 5 minutes

COOK: 45 minutes

Ingredients to make gut-friendly baked oats

135 g rolled oats

40 g desiccated coconut

½ tsp ground cinnamon

½ tsp ground ginger

pinch sea salt

90 g monkfruit maple syrup

1 tsp vanilla extract

730 g kefir

2 medium peaches or nectarines, cut into thick wedges

2 tbsp coconut sugar coconut yoghurt to serve

Method to make gut-friendly baked oats

Preheat oven to 180°C. Grease an ovenproof dish.

Combine oats, coconut, cinnamon, ginger, salt, maple syrup and vanilla in dish; then stir in the kefir.

Transfer the porridge to the greased dish and bake for 40 minutes.

Meanwhile, place the peaches in a small baking dish. Sprinkle with coconut sugar, then pour over 1/3 of a cup of water. Bake on a separate oven shelf for the last 20 minutes of the porridge cooking time.

Serve porridge topped with baked peaches and a dollop of coconut yogurt.

Citro food tip

Oats contain a specific types of fibre called beta-glucans which has been linked to lower risk of insulin resistance (associated with type 2 diabetes), weight gain, high blood pressure and high cholesterol. Beta-glucans are also linked with a lower risk of heart disease. So many good reasons to enjoy oats year-round.

Try Faye's savoury egg muffins for breakfast too.

Faye James is a member of the Nutrition Council Australia and associate member of the Australian Menopause Society. She is the author of The Menopause Diet.