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Individual baked apple and plum oat pots [dairy and refined sugar free]

Individual baked apple and plum oat pots

Do you have a hankering for a filling, healthy, warm fruity breakfast which will make you feel like the wholesome homemaker you’ve always wanted to be? Haha.. who doesn’t, right? Then try these individual baked apple and plum oat pots this weekend. Not only they are easy to make and everyone gets their own little portion, they’re full of goodness and suitable for all members of the family, big or small.

Plus these are also perfect for using up some of the fruit in your fruit bowl or fridge which is looking a little past its prime. Go on, what have you got in there? Apples and plums, or maybe some pears, apricots, nectarines, or even some mangoes or berries? They will be perfect in these individual baked oat pots!

Individual baked apple and plum oat pots

Baked oats for the whole family

I confess, I first made these one Saturday morning when I couldn’t sleep. But, you don’t have to get up early on the weekend to make these (unless you want to) – some of the preparation can be done the night before, and in the morning you will simply just mix everything together and bake them in the oven. (Check the Recipe notes at the end of this post for more information.)

And when the delicious homely smell of these baked oats fills your house, everyone else will know it’s time to get up!

Individual baked apple and plum oat pots

Let me count the ways in which these baked oats are good for you

Here’s the thing about baked oats – they are delicious. But there are so many recipes out there which are made with too much butter, brown sugar, and lots of dairy. I wanted to do better and know that what I’m feeding my little family tastes good but is also good for us and will give us energy for the day.

If you have been reading my blog for a while now, you will know two things about me: One, I love making and eating healthy, fast meals which are nutritious and low in refined sugar. And two, I love breakfast.

Yep, if there’s breakfast, I am there. Right now I am sitting firmly in the sweet breakfast camp (think pancakes, granola, chia puddings, overnight oats, fluffy slices, coconut quinoa and breakfast cookies) but, that said, if you’re offering me a smashed avo, I won’t say no.

These baked oat pots are just sweet enough, they taste delicious and they are full of healthy nutritious ingredients, which makes me really happy. Let’s go through them real quick:

  • oats (obviously) – which are among the healthiest grains on earth, a great source of important vitamins, minerals, fiber and antioxidants which can not only keep you feeling full for longer but assist with weight loss, lowering blood sugar levels and a reduced risk of heart disease.
  • puffed grains like rice/buckwheat/amaranth/barley – I used brown rice as that’s what we had at home – which in itself doesn’t contain many nutrients but equally, is not bad for you – just make sure that you use puffs which are unsweetened. If you’re looking to increase the nutritional profile of these baked oat pots, use, for example, puffed buckwheat which contains more fiber, protein, vitamins and minerals than rice.
  • apples and plums – apples are a good source of antioxidants, fiber, water, and several nutrients, which may contribute to a feeling of fullness. Plums are rich in antioxidants, which are helpful in reducing inflammation and protecting your cells from damage by free radicals. They are particularly high in polyphenol antioxidants, which have positive effects on bone health and may help reduce the risk of heart disease and diabetes.
Individual baked apple and plum oat pots
  • mixed seeds – I have used pepitas (pumpkin seeds) and linseeds (flaxseeds) here, but you can use whatever seeds you prefer or have at home. Both flaxseeds and pepitas are among the healthiest seeds which you should include in your diet. Pumpkin seeds, for example, are full of valuable nutrients, high in antioxidants, magnesium and fiber and eating them can lead to many health benefits, including a reduced risk of certain cancers, improved prostate and bladder health, improving sleep, sperm quality and lower sugar levels.
  • macadamia milk – which means these pots are dairy/lactose free. If you also need this recipe to be nut free, substitute coconut milk.
  • eggs – while I have used eggs (because we include them in our diet), if you’re vegan, feel free to substitute these for flax eggs.
  • desiccated coconut, speculoos spices, salt, maple syrup, vanilla, coconut oil – these are the remaining ingredients. I’ve listed them here so that you can see what I have used as well as what is not on the list – no butter, no refined sugar, no nuts (so this recipe can be nut free if you substitute coconut milk for macadamia milk) and no dried fruit (which can be high in natural sugars).

Source: Healthline

Individual baked apple and plum oat pots

Recipe

Individual baked apple and plum oat pots
Print Pin
5 from 10 votes

Individual baked apple and plum oat pots [dairy and refined sugar free]

Servings 4 ramekins
Author Katerina | Once a Foodie

Ingredients

Dry ingredients

  • 1 cup rolled oats
  • 1/2 cup puffed rice/buckwheat/amaranth/barley
  • 1/4 cup desiccated coconut
  • 2 tsp speculaas spice mix  (make your own – the recipe is here)
  • pinch salt
  • 1 small green apple, grated
  • 1/4 cup mixed seeds (I used pumpkin seeds and linseeds/flaxseeds)

Wet ingredients

  • 2 small eggs
  • 3/4 cup macadamia milk (or substitute coconut milk, if you want this recipe to be nut free)
  • 2 tbsp maple syrup
  • 1 tsp vanilla paste

Stir in separately

  • 2 tbsp coconut oil, melted and cooled
  • 3 black or red plums, chopped into smallish pieces

Instructions

  • Pre-heat the oven to 180C and lightly spray 4 ramekins with some coconut oil (you don't need to go crazy with the oil here as you'll be eating the oats out of the ramekins so a light spray is all you need).
  • In a large mixing bowl, stir together the dry ingredients including the grated apple.
  • In a medium sized measuring cup, whisk together the wet ingredients.
  • Mix the wet ingredients into the dry ingredients.
  • Separately, stir in the coconut oil until all the ingredients are well combined.
  • Gently fold in the chopped plums until they are evenly dispersed through the mixture.
  • Spoon the mixture into the four ramekins, dividing it up as evenly as you can. No need to worry about smoothing the mixture down with the back of the spoon (though you can if you like), just make sure it's about even (there's no high and low sides) – you can settle the mixture down by gently tapping the bottom of the ramekin on your kitchen bench.
  • Place the ramekins onto a large baking tray (I do this so that they sit flat and the tray will also catch any overflow) and place the whole thing into the oven. Bake at 180C for about 30 minutes or until the tops are a bit golden.
  • Take the ramekins out of the oven and let the baked oat pots cool down until still warm but not hot (especially if you are feeding kids).

Notes

This recipe makes 4 ramekins which is enough for 4 people. 
 
Feel free to substitute the apples and plums for whatever fruit you need to use up – maybe some pears, apricots, nectarines, or even some mangoes or berries. Any soft fruit should work. With harder fruit like apples and unripe pears, grating them ensures they cook properly. Whatever fruit you use, try to keep to similar quantities as in the recipe.
 
Also feel free to substitute the seeds, but keep to 1/4 cup in total.
 
For a nut free version, substitute out the macadamia milk.
 
And yes, while I know that’s the hardest part, make sure that you don’t try and eat these too hot, especially if you’re feeding little ones – the fruit from the bottom of the ramekin could burn your tongue.
 
If you want to prep some of the ingredients the night before, you can measure out and mix the dry ingredients (without the apple), grate the apple and store it separately and then do the other steps the next morning, just before you bake these pots. I wouldn’t mix everything together the night before as the texture won’t be the same.
 
 
You have found this delightful recipe on Once a Foodie – onceafoodie.com. It was lovely to see you. Please come visit again.
 
(c) 2021 – copyright Once a Foodie. All rights reserved.
Individual baked apple and plum oat pots

Recipe notes

This recipe makes 4 ramekins which is enough for 4 people.   

Feel free to substitute the apples and plums for whatever fruit you need to use up – maybe some pears, apricots, nectarines, or even some mangoes or berries. Any soft fruit should work. With harder fruit like apples and unripe pears, grating them ensures they cook properly. Whatever fruit you use, try to keep to similar quantities as in the recipe.  

Also feel free to substitute the seeds, but keep to 1/4 cup in total.

For a nut free version, substitute out the macadamia milk.  

And yes, while I know that’s the hardest part, make sure that you don’t try and eat these too hot, especially if you’re feeding little ones – the fruit from the bottom of the ramekin could burn your tongue.    

If you want to prep some of the ingredients the night before, you can measure out and mix the dry ingredients (without the apple), grate the apple and store it separately and then do the other steps the next morning, just before you bake these pots. I wouldn’t mix everything together the night before as the texture won’t be the same.

Individual baked apple and plum oat pots

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