I started making these oat bars last winter. I liked to wake up to a warm breakky already made for me (sometime J makes me something if he wakes up first). Maybe it was time to find something that was ready for all of us when we woke up? That’s where these bars come in!

Before I go to bed at night, I would prepare this, put it in the oven and put it on delay start. Oh, to wake up to that lovely smell of cinnamon and a warm house.

The girls love it even more – not only because they get warm brekky (they are girls after my own heart), but they get their mummy and daddy to play with them, rather than being stuck in the kitchen.

With the cooler weather already here, these are the perfect go-to for everyday brekkies. I use a plant-based milk, so am not worried about keeping it out of the fridge. And this recipe has no eggs as well, so don’t worry about leaving it out for the night.

Oats are gluten free, but if you are worried about cross contamination, use gluten free oats.

My aim this winter is to experiment with more ‘put-it-in-the-oven-and-wake-up-the-next-morning-and-it’s-ready’ kind of breakfasts. I’ll keep you posted of course.

Oats – are an excellent source of manganese. It also contains phosphorus, copper, biotin, vitamin B1, magnesium, chromium, zinc, fiber and protein. They help to keep us full and therefore helps us to maintain our weight.

It helps to stabilize our blood sugar levels and improves our digestive and heart health. It may improve our gut bacteria by acting as a prebiotic.

Oats contain beta glucans that fight inflammation and therefore could be a cancer preventing food.

This is great as a pre exercise snack as it releases energy slowly. Just ½ a cup a day can give you a multitude of health benefits like balancing hormones and improving your metabolism.

Apples – are also anti-inflammatory. They contain vitamin C which is wonderful for your immune system.

They are also high in antioxidants helping to lower the risk of cancer, asthma and diabetes. They also decrease the risk of alzheimer’s disease.

Cinnamon – There are two types of cinnamon – the Ceylon cinnamon and the cassia variety. They are both very similar in nutritional value, however, Ceylon cinnamon is said to be more beneficial.

In India, we only ever use the cassia cinnamon. This is a strong flavoured, sweet and spicy cinnamon. It adds a strong, aromatic flavour to any dish – sweet or savoury.

Thousands of studies have been conducted on cinnamon – these show that cinnamon is anti-inflammatory, is high in antioxidants, is anti microbial, anti viral, anti fungal and is used as a food preservative.

It helps keep our heart, bones and brain healthy. Studies also show that it could help with Alzheimer’s disease.

It can stop the growth of bacteria and could be used to heal candida. It hinders the growth of foodborne pathogens as well.

This spice may help with regulating blood sugar levels in type 2 diabetics with just 1 gram a day!

Warm your home with this beautiful smelling, full-of-goodness (and mouth-watering) breakfast this winter.

Print Recipe
5 from 2 votes

Apple and cinnamon oat bars with allspice

Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Breakfast, Dessert, healthy snack, kids lunch box, kids snacks
Cuisine: American
Keyword: dairy free, easy, gluten free, kids lunch box ideas, nutrient dense, processed sugar free, quick, vegan, vegetarian
Servings: 7 serves

Ingredients

  • 1 cup plant based or any dairy milk
  • 1/3 cup coconut nectar or sweetener of your choice
  • 2 tbsps melted coconut oil
  • Pinch of salt
  • 1 tbsp cinnamon powder
  • 1 tsp cardamom powder
  • 1 tsp all spice powder
  • 2 apples diced into small pieces keep one half aside
  • 3 cups oats

Instructions

  • Preheat the oven to 180ºC
  • Add all the ingredients, except one diced apple, into a high-speed blender in the order listed above, and blend till smooth (you can keep it chunky if you like)
  • Spoon the batter into a square baking pan (I use parchment paper in a 22x22cm silicone baking tray)
  • Sprinkle the left over apple pieces over the batter and press down gently with the back of a spoon so the apple gets into the batter
  • You can sprinkle some more of the 3 spices used over the top of the batter if you want
  • Put it in the oven for 20 minutes (or a bit more, if you want to brown the apple)
  • Take the tray out after that and cut into bars
  • Try to wait for it to cool a bit before you bite into them…but good luck trying to do that! I serve mine in a bowl with a few tablespoons of almond milk…I used to use a dollop of cream as well.

Notes

Want breakfast ready when you wake up? Put the baking tray in the oven and delay start your oven to come on around 20 - 30 minutes before you wake up.
Make sure you input the cook time as 10 minutes ONLY!
This will allow the oven to come on, cook for 10 minutes and go off, leaving the oven warm enough to cook the oat bars for the next 10 or so minutes to perfection.
REFERENCES

He J, Klag MJ, Whelton PK, et al. Oats and buckwheat intakes and cardiovascular disease risk factors in an ethnic minority of China. Am J Clin Nutr 1995 Feb;61(2):366-72. 1995.

Hou Q, Li Y, Li L, et al. The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis. Nutrients. 2015 Dec 10;7(12):10369-87.

Fulgoni VL, Chu YF, O’Shea M, et al. Oatmeal consumption is associated with better diet quality and lower body mass index in adults: the National Health and Nutrition Examination Survey (NHANES), 2001-2010. Nutrition Research, Volume 35, Issue 12, December 2015, Pages 1052-1059.

Valeur J, Puaschitz NG, Midtvedt T, et al. Oatmeal porridge: impact on microflora-associated characteristics in healthy subjects. Br J Nutr. 2016 Jan 14;115(1):62-7.

Ferrari CK, Percário S, Silva JC, da Silva Torres EA. An apple plus a Brazil nut a day keeps the doctors away: antioxidant capacity of foods and their health benefits. Curr Pharm Des. 2016;22(2):189–195. doi:10.2174/1381612822666151117122715

Gerhauser C. Cancer chemopreventive potential of apples, apple juice, and apple components. Planta Med. 2008;74(13):1608–1624. doi:10.1055/s-0028-1088300

Anderson RA, Broadhurst CL, Polansky MM, Schmidt WF, Khan A, Flanagan VP, Schoene NW, Graves DJ. Isolation and characterization of polyphenol type-A polymers from cinnamon with insulin-like biological activity. Diabetes Res Clin Pract. 2003 Dec;62(3):139-48. 2003

Ouattara B, Simard RE, Holley RA, et al. Antibacterial activity of selected fatty acids and essential oils against six meat spoilage organisms. Int J Food Microbiol 1997 Jul 22;37(2-3):155-62. 1997. PMID:12270

Sadeghi S, Davoodvandi A, Pourhanifeh MH, et al. Anti-cancer effects of cinnamon: Insights into its apoptosis effects. Eur J Med Chem. 2019;178:131–140. doi:10.1016/j.ejmech.2019.05.067

2 Comments

  1. Claire

    5 stars
    These bars are delicious and warming. Quick and easy to make and they freeze really well.
    I just cut them into squares and freeze them. In the morning I pop them in kids lunch boxes. Healthy snacks for any time of the day. Yum!

    Reply
    • Gayle

      5 stars
      Thanks for your feedback Claire. Glad you liked it. And thanks for the freezer tip!

      Reply

Submit a Comment

Your email address will not be published. Required fields are marked *