Good morning, sunshine
We’ve all heard that breakfast is the most important meal of the day, right? Well, no matter how many times I have heard that, somehow I still manage to opt for a caffeine fix over eggs and toast most mornings of the week. I wake up and the first thing I do (after a big glass of water) is make a chai or matcha latte. In the past, I would go straight for the coffee. Sound familiar?
During the warmer months, I typically have some rendition of a veggie-forward smoothie almost every morning, which supplies me with a nutrition-packed energy source to get me through the first part of the day. In the cooler months, however, cold smoothies don’t sound quite as enticing anymore. Instead, I crave something cooked, warm, and cozy.
Breaking the Fast
I find that when it comes to breakfast, prepping ahead of time is key to making sure I actually eat something healthy and satiating, rather than just making a latte and running on caffeine fumes throughout the morning.
Choosing caffeine over a balanced meal is a recipe for cortisol spikes and blood sugar crashes. Over time, these spikes and crashes take a toll on the endocrine system and blood sugar levels, affecting hormonal health and causing adverse side effects like fatigue, anxiety, mood problems, brain fog, and more.
Ideally speaking, in the mornings we should ‘break-the-fast’ (breakfast = break-fast) with something that has fiber, healthy fats, and protein before jumping on the caffeine train. This not only helps keep hormones and blood sugar levels stable but also provides a healthy energy source to pull from throughout the morning.
Delicious Baked Oats
This oven-baked gluten-free oatmeal is the perfect breakfast to make in the evening and keep in the fridge for breakfast all week long! You can enjoy it warmed up at home or pack in a container and bring it to work where you can quickly microwave it to warm it back up. Or, you can even eat it cold if that’s your jam!
The combination of fruit, nuts, oats, and spices is not only delicious but also checks all the boxes for healthy fats, fiber, protein, vitamins, minerals, and antioxidants, what else could you ask for?
Recipe Notes:
Some ways you can switch up this recipe include:
Use fresh and frozen fruits interchangeably (no need to thaw the frozen fruits first)
Sub out the rhubarb and strawberry for different fruit choices (i.e. mango, peaches, mixed berries, etc.)
Sub out walnuts for pecans
Mix in some chia and/or hemp seeds for extra protein, fiber, and healthy fats
Make with pumpkin puree and pumpkin pie spice for a Fall twist
Enjoy!
Gluten-Free Strawberry Rhubarb Oatmeal
*Adapted from Cookie + Kate’s Blueberry Baked Oatmeal recipe
Ingredients
*Note: I recommend using organic ingredients whenever possible
2/3 cups chopped walnuts
2 cups gluten-free oats
1 tsp cinnamon
1 tsp pumpkin spice (or additional tsp cinnamon)
1 tsp baking powder
1 tsp coarse sea salt
1/4 tsp ginger
1 3/4 cups water or nondairy milk
1/3 cup sweetener of choice (I used Swoon monkfruit syrup but honey or regular syrup will also work)
2 large eggs or flax eggs
3 tbsp coconut oil, melted or avocado oil
2 tsp vanilla extract
1 cup rhubarb, frozen, chopped
1 cup strawberries, frozen, chopped
2 tsp coconut sugar or monkfruit sweetener
Instructions
Preheat oven to 375°F. Grease an 8 inch baking dish.
Spread walnuts on a baking sheet and toast in oven for 4-5 minutes.
Add first 7 ingredients to a medium mixing bowl and combine.
Add wet ingredients (no fruit yet) to a separate mixing bowl and whisk until well-combined.
Spread 1 1/2 cups fruit along base of baking dish. Add dry oat mixture on top in an even layer. Pour wet mixture evenly over oats. Gently shimmy baking dish until liquid ingredients coat all layers.
Add remaining 1/2 cup of fruit along top layer, along with sprinkled coconut sugar (optional).
Bake for 42-45 minutes until oats turn a golden color.
Serve warm or keep in fridge for up to 4-5 days.