If you are a real life patient of mine, you probably KNOW I’m talking about baked oatmeal again.

Breakfast is SO important. From helping to improving sleep cycles to giving you energy to maintaining a healthy weight – breakfast is key! It’s an opportunity for servings of fibres, protein, fruits and veggies. If you are a parent, it’s important to model healthy habit you expect you children and teens to follow. Breakfast is a key one.

But finding the time in the morning is a common problem for my patients.

My hack: make a week’s breakfast on Sunday night. I love baked oatmeal or veggie muffins (like courgette). Depending on you, look for recipes that are plant-based, high fibre and/or protein, and low or no added sweeteners.

Any “diet” or nutrition advice that suggests skipping breakfast – especially to lose weight – is usually a red flag.

As requested, here are a couple of my go-to recipes.  Note:  I’m a good doctor – but I make no claim to being a great chef.  Try these recipes at your own risk.  It’s worth having a Google or finding a few cooking influencers to follow on social media, especially if you are currently making an effort to reduce take-away or processed foods in the home.  I’ll be posting about pumpkin breads and muffins next month.  

Basic Baked Oatmeal:

There are so many recipes out there, so it’s worth trying a few different ones.   For most heart-healthy options, choose an unsweetened, plant-based milk and use flax seed, not egg.    

300 g rolled oats

180 ml milk (I use oat or almond)

3 tablespoons sweetener (maple syrup, agave, sugar)

1 teaspoon baking powder

¼ teaspoon salt

2 teaspoons cinnamon

½ teaspoon nutmeg

3 mashed bananas

Binding:  Options are 1 egg or 2 tbl of ground flax seed dissolved in 90 ml water

Options:  60-80 g sultanas, crushed walnus or pecans, desiccated coconut, grated apple, or nut butter.  Less healthy add-in options include dark chocolate bits.

Directions:

Preheat oven to 180 celsius.

Either grease or line a 2 quart baking dish or a muffin tin.

In a large bowl, mix the dry ingredients.

In another bowel, mix the wet ingredients.

Combine wet and dry in ingredients.  Fold in optional ingredients, if using.   Pour batter into prepared baking dish.

Bake for 25 minutes if in muffin tins; 40 minutes in 2-quart dish.  Edges should be slightly brown.  May need an extra 5 minutes, depending on your oven.

Cool and store in sealed container. These are best served warm. I reheat portions for 15-25 seconds (depending on your microwave) before serving.

Basic Courgette Muffin

1 large courgette:  washed, trimmed, and grated

2 ½ tablespoons ground flaxseed

150 mL milk (I use oat or almond)

120 mL rapeseed or neutral-tasting vegetable oil

1 tablespoon apple cider vinegar

200g sugar (or equivalent in alternative sweetener)

2 teaspoons vanilla extract

310 grams flour (any type will do; I use wholewheat)

2 ½ teaspoons baking powder

3 teaspoons cinnamon

½ teaspoon nutmeg

½ teaspoon salt

100g sultanas or raisins

80 grams chopped walnuts or pecans

Directions:

Preheat oven to 200 Celsius.  Grease or line muffin tin.

In a large bowl, combine the dry ingredients.

In a medium bowl, combine the grated courgette with the wet ingredients

Add the wet and dry ingredients together.

Fold in the nuts and raisins/sultanas.

Spoon batter into prepared muffin tin.

Cook 5 minutes at 200 degrees Celsius, then reduce to 180 degrees Celsius for another 15 minutes. Check to make sure they are done.

Cool before removing from muffin tin.

Carrot-Courgette Muffins

1 medium courgette, washed, trimmed and finely grated

2 carrots, washed, trimmed, and finely grated

2 apples, washed and finely grated

1 ½ teaspoon baking powder

100 g sugar or equivalent alternative sweetener

1 cup flour (wholewheat or oat works best)

1 cup of rolled oats

120 mL milk (I use oat or almond)

1 teaspoon cinnamon

¼ teaspoon nutmeg

¼ teaspoon salt

1 teaspoon vanilla

60 mL rapeseed or neutral tasting vegetable oil

Options:  80g chopped walnuts or pecans and/or  80 grams sultanas/raisins

Preheat oven to 180 degrees Celsius.  Grease or line a muffin tin.

In large bowl, combine all dry ingredients.

In another large bowl, combine grated fruits and vegetables with the wet ingredients.

Combine wet and dry ingredients, fold in nuts and/or raisins, if using.

Spoon into prepared muffin tin.

Bake for 25-30 minutes.

Cool before removing from the muffin tin.

Store in sealed container.