By now you know I am a fan of breakfast and even bigger fan of oatmeal, so I took some of my favorite add-ins and put them into this baked oatmeal. This baked oatmeal is loaded with apples, peanut butter, cinnamon and sweetened with vanilla and is the ideal make-ahead breakfast. It tastes great fresh from the oven, but it is also delicious the next few days.

So why am I a big fan of oatmeal? Oats have several different health benefits, including:

  • lowering cholesterol levels. Oats contain a specific type of fiber known as beta-glucan and this type of fiber has been shown to help manage cholesterol levels in the body. Studies show that individuals who have high cholesterol who consume just three grams of beta-glucan a day can lower their total cholesterol by 8-23%, which can translate into reducing the risk of developing heart disease and stroke.
  • reducing risk of cardiovascular disease with antioxidants. Oats contain antioxidant compounds known as avenanthramides, phytoestrogens, and lignans. These antioxidants help prevent free radicals from damaging LDL cholesterol, as well as suppressing the production of several types of molecules that are involved in the attachment of monocytes to the arterial wall (which leads to atherosclerosis, which leads to heart disease).
  • boosting the immune system. Remember beta-glucan? Well, not only does it help with cholesterol but it also helps with the immune system. It helps the immune cells eliminate bacteria faster and more efficiently.
  • stabilize blood sugar. The beta-glucan comes back again! But now it’s helping manage blood glucose levels and keeping them under control. Studies have shown that individuals who have Type 2 diabetes can benefit from the type of fiber in oats because the beta-glucan helps slow down digestion time, which can help individuals with diabetes have been insulin and glucose control.
  • providing feeling of fullness and necessary energy. The fiber’s ability to serve as a bulking agent helps you feel fuller longer. Another powerful effect of beta-glucan is it helps increase cholecystokinin, which is a hunger-fighting hormone. Plus, oatmeal is a carbohydrate and protein-rich source that provides you with the energy you need to feel ready to do anything.
  • reduces risk of colon and breast cancer. A high-fiber diet has been shown to help reduce your risk of developing these types of cancers. Studies that have studied the effects of fiber have shown that the individuals who eat the most amounts of fiber have the highest reduced risk of colon and breast cancer.
  • an excellent source of manganese, phosphorus, zinc, and biotin. Our body requires small amounts of these minerals each day oats provide a good source of each one. These minerals play a role in bone protection, skin integrity, blood sugar balance, and immune response.

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[Tweet “Tender apples, warm cinnamon, peanut butter, and sweet vanilla flavor this wholesome Apple Cinnamon Peanut Butter Baked oatmeal.”]

I’m not a fan of the word “superfood” since this was a term well thought out by marketers and advertisers designed to make consumers buy more products. Our bodies thrive on eating a variety of foods with different vitamins, minerals, macro-nutrients, and phytochemicals. With that being said, there are certainly foods that are not as good for us and foods that provide a bigger nutritional bang for their buck. And oatmeal fits into that category.

The Relationship Between Oats and Gluten

Depending on the type of oatmeal you buy, oatmeal is made from ground oats, steel-cut oats, crushed oats, or rolled oats. Since oatmeal comes from oats, it does not naturally contain gluten. The reason individuals with celiac disease often have adverse reactions to it is not due to gluten but rather a protein called avenin. The other reason is because oatmeal is often processed in the same factories as wheat, barley and other grains so there is also a risk of some cross-contamination. So individuals with celiac disease should be careful but generally oatmeal does not need to be avoided.

Protein for Breakfast

This recipe has a good amount of protein, thanks to the oats and the peanut butter. While peanut butter does not contain all nine essential amino acids (it lacks methionine) to make it a complete protein, but it is high in lysine. Since oatmeal lacks lysine, combining peanut butter and oatmeal creates a fuller protein. While I used soy milk (we have a dairy allergy in my family), if you use cow milk, you would have a complete protein. The cow’s milk provides the amino acid, tryptophan, making it a complete protein, providing you with all of the essential amino acids. You can read more about plant protein here.

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Apple Cinnamon Peanut Butter Baked Oatmeal is the perfect breakfast to eat on a chilly fall morning. It’s yummy and nourishing, and it’s easy to make and quick to grab. I love these flavor combinations!

What’s your favorite oatmeal add-in? Have you tried baked oatmeal?