Baked Banana & Soy Oatmeal with Chia Seeds {breakfast for one}

Baked Banana & Soy Oatmeal with Chia Seeds

Recently, James and I have been doing something different with our diets. Just over a week ago, we made a pact to eat as healthy as we possibly can. Reason? We eat out a lot (almost every night!), and while we never necessarily purchase unhealthy meals at our chosen restaurants (we tend to go for simple Japanese food), we never really looked into the nutritional value of our meals. Now, we’ve decided to be a little more health-conscious. We’ve been ditching highly processed foods and have actually started to become a lot more active. We haven’t yet strayed from this change in lifestyle so I think we’re doing pretty darn good.

I guess one problem with trying out the whole healthy routine thing is that you quickly run out of variety when it comes to food. Breakfast time. Most people think of toast, pancakes, cereal, scrambled eggs and fatty sausages. Not exactly the healthiest of choices. I do love eggs because they’re a very good low carb, high protein food (and everyone knows that protein boosts metabolism). But the whole 200+ milligrams of cholesterol in one egg yolk thing kind of forces me to limit my egg intake. Apparently, that’s already about 70% the recommended daily intake!

So, what can a person do to make breakfast a little more heathy but still taste scrumptious? Well, if you enjoy sweet foods in the morning, this comes very close to the ultimate breakfast. Chock full of whole grain goodness, energy-boosting banana and metabolism-boosting soy protein, this’ll help keep your tummy satisfied for many hours.

For those unfamiliar with baked oatmeal, it’s really just another way to have your oats. It does take awhile to make, so if you’ve got time to kill (go for a short walk or do some yoga while it bakes!) and love the creaminess of oat porridge, you’ve really got to try this. Adapted from a genius recipe by Chocolate Covered Katie, this single-serve oven-baked banana and soy oatmeal is ridiculously sweet and moist on the inside. It smells and tastes much like banana bread, with delightfully chewy oats and enough crunchy chia seeds to make it interesting.

Baked Banana Soy Oatmeal with Chia Seeds {breakfast for one}
adapted from Chocolate Covered Katie’s Pumpkin Baked Oatmeal.

Ingredients:

1 small banana, mashed
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
a pinch of salt
1 1/2 tablespoons sweetener of choice*
1/2 cup old-fashioned rolled oats
1/4 cup soy milk**
Chia seeds, to sprinkle

* I used Norbu, 100% natural sweetener made from monk fruit (0.5 calories per serve).
** I used Vitasoy Organic Calci-Plus Soy Milk.

Preparation:

  1. Preheat oven to 190°C and lightly grease a 1-cup ramekin.
  2. In a small bowl, combine the mashed banana, spices, salt and sweetener with a fork.
  3. Add the oats and soy milk to the bowl and mix well. The mixture will be quite wet.
  4. Pour mixture into prepared ramekin and bake for 20 minutes, or until lightly browned and firm on top.
  5. For those who want a nice crust, increase oven temperature to 220°C, set oven to “broil” and bake for another couple of minutes, or until it reaches desired crispness.
  6. Remove from oven, let cool, serve warm.

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18 thoughts on “Baked Banana & Soy Oatmeal with Chia Seeds {breakfast for one}

    1. I suppose being such a superfood, chia seeds can be expensive. But honestly, you only ever need to use a little at a time. I bought a small bottle of the stuff about a year ago and it’s still a quarter full! Also, they’re packed with an awesome amount of Omega 3 and protein! Possibly worth the price? :)

    1. Haha, I like boring old soggy oatmeal though! But only when it has heaps of ground cinnamon and some honey stirred through! Anyway, this baked version is pretty awesome too. Tell me how it goes if you ever do try it out! :)

  1. wow–I would totally make this. congrats on the commitment to eating more healthy :-) I love sweets, but avoiding processed foods is a good thing for sure!

    1. Thank you! The first few days were hard! But lately, I’ve been finding it very easy to turn away from sugar/salt-loaded foods and picking wholesome low calorie foods instead. Hopefully the good habit stays! ;)

    1. Aww thanks, darling! I’m so glad you stopped by to check out mine! And if you do decide to try these out, let me know how they turn out! Good luck in the kitchen! :)

  2. Hey Angie:) I adore your recipe but there’s no need to give up eggs. You’re right that they are low carb and a good protein source but there is only about 240 mg of cholesterol per egg and it’s recommended that up to 6 eggs a week is just fine:) Just thought I’d let you know so you don’t have to limit your yummy breakfast creations.

    1. Thank you for that clarification! I haven’t given up eggs either way. In fact, I still eat quite a few a week. Just can’t stay away from them! Still, 240mg for one is a fair bit!

  3. Great! More healthy food choices. My husband and I are also on a good food kick. We eat lots of fresh fruits and vegetables. Thank you for your post.

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