I love oats. They are one of the foods that I have added back to my diet after going paleo. I just can’t live without them. While I try and give preference to vegetables, healthy fats and protein in most of my meals I think there is a place for them in a healthy and balanced diet.
I usually use gluten-free and sprouted (if I can get sprouted oats, I haven’t found a German brand yet but they are available in the UK) oats for better digestibility. If tolerated well they can be a great addition to your diet because the beta glucan from oats feeds beneficial gut bacteria! And we love to do something for our wee friends down there, don’t we 😉
Plus oats are a good non-animal source of iron – something that I am always interested in because my iron levels tend to be low. And if I needed another reason to eat oats (which I don’t) then it would be the fact that I am moving to Scotland soon. And ah canae be a proper Scottish lass without eating mah oats, right?!
While I like to eat oats I am far too lazy to wait the 10-15 minutes it takes to cook my porridge in the morning. What I therefore usually do is make over-night oats. You simply soak the oats (along with spices like cinnamon and vanilla for example, or maybe some cocoa powder) in a non-dairy milk (my favourite is rice milk cause it is naturally sweet) over night and then your porridge is ready to eat in the morning. Tastes great cold or you can pop it in the microwave for a minute or two.
This time though when I prepped my food for the week I wanted to spice things up a little and came up with this easy recipe for baked oatmeal bars. They last in the fridge for several days and make a great breakfast served with a green smoothie and/or some eggs. Needless to say, I had to add some vegetables too to make them even more nourishing! Oh, and they are yummy. I hope you like them 🙂
Carrot Cake Oatmeal Bars (Gluten-free, Dairy-free)
Makes 15 small bars
- 200g carrots
- 1 cup rice milk (or other milk alternative)
- 1 egg
- 1 tablespoon maple syrup
- 1 tablespoon roasted sunflower seed butter (or any other seed or nut butter)
- 3 tablespoons unsweetened applesauce
- 1 cup gluten-free oats
- ½ cup oat flour
- ½ cup tiger nut flour
- 2 teaspoons cinnamon
- 1 teaspoon ginger powder
- ½ teaspoon cardamom
- 1 ½ teaspoons baking powder
- a pinch of sea salt
- coconut oil to grease the pan
- Preheat oven to 175°C. Lightly coat a 15×30 cm baking dish with some coconut oil, set aside.
- Using your food processor finely grate the carrots. Place them between a few layers of kitchen paper and squeeze out any liquid over the sink.
- In a large bowl whisk together egg, rice milk, maple syrup, sunflower seed butter and applesauce until smooth. Then stir in the carrots.
- In a second bowl combine oats, oat flour, tiger nut flour, cinnamon, ginger, cardamom, baking powder and sea salt.
- Add the dry ingredients to the wet ingredients and gently stir, just until combined.
- Pour the batter into the prepared baking dish, make sure you distribute it evenly. Bake for 30 to 35 minutes, until dry and golden on top and a tooth pick inserted to the middle comes out clean.
- Let cool in the baking dish, then cut into bars. Store in the fridge for up to 5 days!
If you do not have oat flour you can make your own by finely grinding regular oats in a coffee grinder. For ½ cup of oat flour use ½ heaping cup of oats!