Breakfast that Keeps You Feeling Full Longer

Crisp apples, cooler mornings, and the changing colors of the leaves are all signs that fall is here. My favorite season begins with apple picking in September. While apples are a common fruit found in stores year round, fresh apples have crisp crunchy texture. Full of soluble and insoluble fibers, don’t let this basic fruit fool you. Paired with gluten-free steel cut oats, you are in for a nutritional treat. Steel cut oats go through less processing steps than rolled oats, causing your digestive enzymes to take longer to break down the starches into sugar. In turn, this breakfast helps you stay full until lunchtime rolls around. 

 

Time: 1 hour 15 minutes
Servings: 4  

 

INGREDIENTS 

  • 1 cup GF steel cut oats 
  • 1 cup hot water 
  • 2 apples, finely chopped  
  • ½ cup walnuts, chopped 
  • 1 teaspoon cinnamon 
  • ½ teaspoon cardamom 
  • 1 teaspoon vanilla 
  • 1 teaspoon maple extract 
  • Pinch of sea salt 
  • 2 cups almond milk 

 

DIRECTIONS 

  1. Preheat the oven to 375 F. 
  2. Add the steel cut oats to a 3 qt or 9” x 13” oven-safe dish. 
  3. Pour the hot water over oats and let sit while chopping the apples and walnuts. 
  4. Mix the fruit, nuts, spices, and sea salt to the dish. 
  5. Gently pour the almond milk and stir to combine. 
  6. Bake for 1 hour. Check after 45 minutes. If the top is browning and bubbling, then cover with aluminum foil for the remaining bake time.  
  7. Enjoy warm or portion into containers for grab-and-go breakfasts. Store in the fridge. 

 

Team RESTORE recommends organic ingredients. If it’s labeled “organic,” that means the food is not genetically engineered or modified (“GMO”). If you are unable to source organic, we definitely recommend non-GMO. GMO foods are likely treated with herbicides, especially glyphosate, because they are engineered to resist it. (Glyphosate kills the weeds, but not the GMO crop.)

 

NUTRITION FACTS 

 Per Serving: 

  • 292 calories 
  • 13g fat, 1g saturated fat 
  • 39g carbohydrate, 7g fiber, 8g sugar  
  • 10g protein