Apple Crumble Baked Oats

IMG_2336-2.jpg

I believe the phrase is ‘Desert For Breakfast’

prep time 15 mins     total time 50 minutes

________________________________________

Ingredients

  • 50g rolled oats

  • 70ml almond milk

  • 1 large apple

  • 1 tsp baking powder

  • 1/2 tsp maple or honey + 1 tsp for toppings

  • 1/2 tsp cinnamon + 1/2 tsp nutmeg

  • Dairy free yogurt (I used Koyo’s coconut)

  • Pumpkin seeds

Method

  1. Add your oats to a mixing bowl, then chop 1/2 your apple into small chunks. Combine this with the oats in the bowl and add 1/2 tsp cinnamon, 1/2 tsp nutmeg and baking powder.

  2. Measure and pour your almond milk and stir well to ensure all the ingredients is combined.

  3. Pour the mixture into an over dish (mine was shallow and small) and place in the over for around 20-30 minutes at 180’C .

  4. While the base is cooking, chop the other half of the apple (i did chunkier pieces this time) and place into a pan, with a tbs of coconut oil and a tbs of maple. I cooked my apples on a low heat with the pan lid on to make them soft and mushy (a bit like an apple crumble)

  5. Optional: Add more spices to your pan for extra flavour.

  6. Once the oats are ready, remove the dish from the oven and serve in a bowl with yogurt, maple glazed apples and pumpkin seeds.

IMG_2329-2.jpg

After reading a collection of articles and lectures around grains, it is safe to say I felt, or still feel, a little confused as to what is exactly ‘right or wrong’ for us. Grains, by the media are publicised as great for us, especially porridge. A bowl of porridge a day keeps the doctor away, or so they say, but what if our daily bowl of porridge is what may be sending us to the doctors? You may be thinking, what? Porridge, the most simple and beneficial grain on earth? But what if I told you grains are hard for humans to digest due to a protein element called ‘Gliadin’. Gliadin is the root cause for gluten & wheat intolerance’s and/or sensitivites. Gliadin is the sub compound of gluten that when we consume are body struggles to digest. When we consume Gliadin (present in a long list of grains) we break it down into pieces, called pepties, which our bodies have virtually no absorption of . So why can’t we absorb grains? The simplest way of explaining it would be to refer to William Davis’s study, which explains how each species has its own way of eating. Bee’s eat pollen. Cows eat grass. Humans eat veg and meat. These diets have evolved over time, but as a whole, each species adapts to it’s specific style. If humans were to start eating grass (which has been undertaken as a case study) we would get sick. We are not cow’s, nor do we have their internal digestive system, which results in humans getting sick from eating grass. Now grass, falls under the Poaceae family, which includes

  • Wheat

  • Rye

  • Barley

  • Corn

  • Rice

  • Oats

  • Millets

  • Teff

These grains are produces of the manipulation of the root - the seed. As grass is an indigestible food to humans; we also struggle to digest the end product such as oats, wheat bread, rice and corn etc. With the basis explained, the study went a little further. It explored the after effects of consuming said grains, as if we do not digest it, what actually happens to it. Still keeping it as black and white as possible, if the gliadin is intact, it will open up intestinal barriers and get inside your blood stream. This activates immune responce (antibodies etc) which your body often struggles to define between actual gliadin and what looks like gliadin, therefor it attacks the brain. It deliver opiate’s (in the brain) which react differently depending on the person, i.e. brain fog / depression / big mood swings / stimulate appetite / create food obsession for 24 hours.

What is key from this study, is not to go away thinking I need to go gluten free. Iin fact, studies show GF substitutes are some of the worst foods available for spiking your bloods sugars - but that is a whole new blog post. Nor do I want you to now think ‘I will never eat a grain again’ I want you to understand 1.the complexity of foods 2. the complexity of the body and 3. The impact of the choices we make.

I believe in balance, everything is acceptable. I personally in the last 4 months have limited my breakfast oat dishes to once a week, because I know from my own pervious experiments, if i eat porridge everyday for breakfast my lower tummy forms a little pouch (not just bloat but like a little layer of fat). It is all about experimenting for what works best for you, and how you believe your body reacts. I guess today’s take away is that ‘ you are not a cow, nor should you eat like one’. Like everything in life, there are some contradicting factors, so find the benefits to this dish below.


FOOD IS MEDICINE.

RECIPE BENEFITS…

  • Coconut yogurt is filled with healthy probiotics which help support your gut health (be sure to check labels and aim for one with as little added sugar as possible)

  • Oats contain a lot of fibre, they can lower cholesterol levels, and can improve bloog suagr. Oats are also know for keeping you fuller for longer (hmmm, is this because we don’t digest them?) which may contribute to weight loss when eaten in a balanced diet.

  • Sunflower seeds are rich in the B complex vitamins, which are essential for a healthy nervous system, and are a good source of phosphorus, magnesium, iron, calcium, potassium, protein and vitamin E.