Apple pie oatmeal is all the rage this fall. How could it not be? Warm fiber-rich oats topped with maple-stewed apples and cinnamon spice is what’s for breakfast. Last season I loved sharing my summer oatmeal series because the combinations were endless. Fall is no different. Pumpkin, apple and even sweet potato or squash would add ample nutrition, volume and flavor to our favorite classic breakfast.
Apples: Apple polyphenols help balance gut flora which is important because an imbalance (dysbiosis) is linked to many chronic diseases. Their soluble fiber and phytonutrient content has been shown to provide cardiovascular benefit. With over 7000 different varieties, it’s hard to choose a favorite.
Chia Seeds: Chia seeds are one of my favorite ingredients for so many reasons. For such tiny morsels, they deliver an exceptional nutritional profile and are one of the few plant-based sources of precious omega-3s. When mixed with liquid liquid, chia seeds develop a gelatinous texture making them a great component for puddings and jellies. 1 ounce provides 11 grams of fiber, 4 grams of protein, 18% of your RDA for calcium along with omega-3s and antioxidants.
Oats: Fiber is a standout in nutrient-rich oats. Acting to lower cholesterol by blocking absorption and forming a gel to slow digestion and induce satiation are soluble fiber’s two mechanisms of action. When it comes to aiding digestion and regularity, insoluble fiber is a shining star. This key nutrient helps food pass through the digestive tract quickly and seamlessly.
- 1/2 cup oats
- 1/2 tsp cinnamon
- 1 tbsp chia seeds
- 1 cup almond milk
- 1/2 apple, sliced
- 1/3 cup water
- 1/4 tsp cinnamon
- 1 tbsp maple syrup
- Cook your oats over the stovetop in almond milk with chia seeds and cinnamon.
- In a separate pot, combine your apples, water, cinnamon and maple syrup. Allow it to cook for about 10 minutes on low.
- Top your oats with your stewed apples and extra cinnamon, if desired.