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2022-11-01

RECIPE: Apple Cinnamon Baked Oats

Hormones & Me • Recipe • Nutrition

Nutritionist Eve Kalinik created this superfood oatmeal recipe to support hormonal balance and balance energy for the day ahead.

WHY YOU SHOULD TRY IT

Looking to support your hormones? This delicious baked oats dish is packed with fibre and polyphenols that help to nourish our gut microbes, including the estrobolome that has a crucial role in hormonal balance.

Eve says: "this recipe combines fibre, fat and protein, with slow-release carbohydrates, to help slow the release of glucose in the body, so we have more of a curve effect rather than peaks and troughs of blood sugar throughout the day."

"The matrix of the food itself can have an impact on blood sugar levels. So, for example, this recipe uses rolled oats over milled ones, as these have much less of a spiking effect than the finely ground version."

Reminder: Oats are an excellent prebiotic which has an enhanced feeding effect on our gut microbiome.

INGREDIENT DEEP-DIVE

Eve says "I have included spices such as cinnamon and ginger that have a positive impact on the microbiome and anti-inflammatory properties. And finally, apples are a brilliant source of pectin, which is a fibre that many of the butyrate-producing bugs in our gut enjoy."

Note: Butyrate is needed for balancing blood sugar and reducing inflammation which is important for hormone balancing overall.

Serve with live natural yoghurt for an extra gut-nourishing boost.

HOW TO MAKE IT

INGREDIENTS

2 medium eating apples chopped roughly into 1inch chunks with skin still on but core removed (any apple will do)

4 Medjool dates, stones removed and chopped into 1cm chunks 

200g rolled oats

2 tablespoons ground flax seed

1 teaspoon ground cinnamon

1/4 teaspoon ground ginger

1/4 teaspoon allspice

1 teaspoon bicarbonate of soda

Pinch of sea salt

200ml milk of your choice (I used unsweetened almond milk)

2 tablespoons almond butter

2 tablespoons melted coconut oil

1 tablespoon runny honey

1 tablespoon apple cider vinegar

1 teaspoon vanilla extract

50g pecans, roughly chopped

METHOD


01

Preheat oven to 350F/180C and line an 8x8 inch pan or similar size with parchment paper. 

02

Prep the apples and dates as per the above.

03

Combine the dry ingredients in a large bowl and stir evenly until combined. 

04

Add the milk, almond butter, coconut oil, honey, apple cider vinegar, and vanilla to the oat mix and combine well. Stir through the apples, dates and pecans. 

05

Transfer this mix into the pan and bake for 30 mins until the centre is just cooked and no longer wet.

06

Allow to cool for 5-10 mins before serving if you want to still enjoy it warm. And add live yoghurt for added gut health benefits. 

Eve Kalinik, Gut Health Specialist

Nutritional Therapist, Author and Podcaster, Eve Kalinik believes that having a healthy gut is fundamental to our overall well-being. She is a registered member of (BANT)(CNHC) and accredited by (IFM).