Blueberry, Banana, Nut Butter Baked Oats

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In the winter, a warm bowl of oats is so comforting. When I’ve got time, I like to bake my oats, because it makes the kitchen smell incredible and it tastes so indulgent while being very nutritious. Oats are very calming on the stomach and I find that I can digest them well. I also exercise in the morning before eating, so these oats, with peanut butter, bananas, and blueberries, are a perfect post-workout refuel meal. You could also easily serve this as a dessert by baking in some chocolate chips!

Further Food Nutritionist Commentary:

Identifying your personal food triggers is key to managing IBS. Certain foods may be a trigger for some, but not for others. This is why it is important to keep a food diary and/or work with a Registered Dietitian (kudos to Amy for doing this!). Unlike traditional plain oats, this recipe is full of potassium (from the bananas), calcium (from fortified almond milk), healthy fat (from the peanut butter), and protein (from the egg). For others with IBS, it is important to find out how fiber affects you. The quantity, type (insoluble vs. soluble fiber) and frequency of fiber intake can affect your GI tract in different ways. In this case Amy finds relief from this fibrous recipe.

By Nicole Hallisey, RD, CDN and Casey Giltner, Nutritionist
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Blueberry, Banana, Nut Butter Baked Oats

  • Prep Time: 2 mins
  • Cook Time: 15 mins
  • Servings: 1

Ingredients

⅓ cup oats

½ cup almond milk

1 egg white

1 teaspoon baking powder

⅓ cup mashed banana

1 teaspoon peanut butter (or almond butter)

1 teaspoon ground cinnamon

½ teaspoon vanilla extract

¼ cup blueberries

¼ cup sliced bananas

optional: when cooked, top with additional blueberries and peanut butter

Instructions

  1. Spread oats into a small baking dish.
  2. Mix almond milk, egg white, baking powder, mashed banana, peanut butter, cinnamon and vanilla extract in a small bowl and pour over oats, stir to combine.
  3. Fold in blueberries and bananas.
  4. Bake at 350 degrees F for 15 minutes or until the oats become a golden color.
  5. Add optional toppings.
Spread oats into a small baking dish. Mix almond milk, egg white, baking powder, mashed banana, peanut butter, cinnamon and vanilla extract in a small bowl and pour over oats, stir to combine. Fold in blueberries and bananas. Bake at 350 degrees F for 15 minutes or until the oats become a golden color. Add optional toppings.

Nutrition Information

Per Serving: Calories: 294; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 683mg; Potassium: 581mg; Carbohydrate: 53g; Fiber: 8g; Sugar: 19g; Protein: 10g

Nutrition Bonus: Calcium: 49%; Vit C: 23%; Iron: 17%

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