Baked Oats with Cinnamon and Apple

You don’t need fancy powders or complicated rituals to eat in a way that supports long-term health. Sometimes, it’s the humble staples, like oats and apples, that offer the most staying power. This baked oats recipe blends fibre, slow-releasing carbohydrates, and anti-inflammatory cinnamon into a warm, satisfying dish that’s as functional as it is familiar.

Ingredients (serves 2):

• 1 cup rolled oats
  
  

• 1 tsp ground cinnamon
  
  

• 1/4 tsp baking powder
  
  

• Pinch of salt
  
  

• 1 small apple, diced (skin on)
  
  

• 1 egg
  
  

• 3/4 cup milk of choice (oat, almond, dairy)
  
  

• 1–2 tsp maple syrup or honey (optional)
  
  

• 1/2 tsp vanilla extract
  
  

• 1 tbsp nut butter or crushed walnuts (optional topping)
  
  

Method: 

1. Preheat oven to 180°C (350°F).
   
   

2. In a bowl, mix oats, cinnamon, baking powder, and salt.
   
   

3. In another bowl, whisk together egg, milk, vanilla, and sweetener if using.
   
   

4. Fold in diced apple, then combine wet and dry mixtures.
   
   

5. Pour into a small greased baking dish or two ramekins.
   
   

6. Bake for 25–30 minutes or until golden on top and set in the middle.
   
   

7. Serve warm with a drizzle of nut butter or a spoon of yoghurt.

The Recipe’s Health Benefits: 

• Rolled Oats: Rich in beta-glucan, a type of soluble fibre that helps lower cholesterol, supports stable blood sugar and prolonged energy release. Contains minerals like magnesium, iron, and zinc, good for gut health thanks to prebiotic fibre

• Cinnamon: Contains antioxidants that may help reduce inflammation, may improve insulin sensitivity and help regulate blood sugar. Has antimicrobial properties that can support immune function

• Apple (with skin): Provides vitamin C, polyphenols, and fibre (especially when the skin is kept on). Polyphenols in apples may support cardiovascular health and act as antioxidants, promotes gut health via pectin, a fermentable fibre

• Egg: Provides high-quality protein, choline (for brain function), and fat-soluble vitamins

• Milk of choice (oat, almond, dairy): Offers calcium and vitamin D if fortified (plant milks). Dairy provides complete protein; oat/almond milk keeps the recipe light and vegan-friendly. Hydrating and helps blend the dry ingredients smoothly