Lifestyle
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.
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