Baked Oatmeal with Fruit

Apparently it has been a while since I blogged…24+ days and counting according to my cousin Aimee…so here we go…back in business : )

I first had this baked oatmeal one morning at Adam and Jess’s (my brother and his wife).  It was delish…cold and hot (yes, I took a bite straight from the fridge before I heated some up in the micro).  Adam would say that it’s “nutritious and delicious” in an annoying voice (mocking me of course)…and it is!

I made my first go-round with apples and walnuts (that’s one of the best parts of the recipe…the fruit and nuts are totally interchangeable).  I had bought some apples that were too mealy to eat out of hand…but I couldn’t stand the thought of throwing them away.  They worked perfectly here.

   

It’s not overly sweet (just a 1/4 cup of maple syrup for the whole thing…which is about 2 tsp added sugar per serving…and I’ll probably try it with even less next time).  The egg-milk mixture makes it almost custardy…in a good way.  The apples get soft, nearly melting into the oatmeal.  The toasted walnuts add a welcomed crunch.  ALL a good thing!

I’ve made baked oatmeal in the past, but this version is FAR better.  Give it a try…perfect way to get back on track post holiday!

Baked Oatmeal with Fruit
adapted from Heidi Swanson via Annie Eats

makes 4 - 6 servings

1 cup old fashioned rolled oats
¼ cup chopped walnuts or pecans, lightly toasted, divided
½ teaspoon baking powder
¾ teaspoon ground cinnamon
Pinch of salt
¼ cup maple syrup
1 cup milk
1 large egg, lightly beaten
2 tablespoons unsalted butter, melted and cooled slightly
1 teaspoon vanilla extract 
2-3 apples, cored and sliced

Preheat the oven to 375˚ F.  Lightly grease a 2-quart baking dish. 

In a medium bowl, combine the oats, half of the nuts, baking powder, cinnamon and salt.  Stir with a fork to combine. 

In a liquid measuring cup, combine the maple syrup, milk, egg, melted butter, and vanilla. 

Spread half of the apple slices in a single layer over the bottom of the baking dish.  Sprinkle the dry oat mixture over the fruit in an even layer.  Pour the liquid ingredients evenly over the oats.  Sprinkle the remaining nuts and apples over the top, pressing the apples down into the liquid.  Bake for 35-40 minutes, until the top is browned and the oats have set.  Let cool 10 minutes before serving.

Per serving (based on 6 servings) - 210 calories, 9 g fat (3 g saturated), 29 g carbohydrate, 3.4 g fiber, 5g protein (exchanges: 2 fat, 1.5 starch/sugar, 1/2 fruit)

Spiced Apple Cake

I have an apple obsession…or so I’ve been told…I eat one just about everyday.  Not necessarily because apples are my favorite fruit (although I do love them), but because of their convenience.

What other fruit can you throw in your bag/purse that won’t get damaged and you don’t have to peel?  It’s a running joke that I always have an apple (or 2) in my purse.



Apples are easy to find, relatively cheap (especially right now because it’s apple season), and there is a huge variety that all taste different.  I love pink ladies and honeycrisps.  That’s what I usually buy (unless some other variety of organic apple is on sale at WF…this week I’m enjoying galas at $1.49/lb).  I love a sweet, slightly tart crisp apple…no granny smiths for me, they are too tart!  I prefer red apples.  And I can’t stand when they are mealy or soft.  Which is the exact reason I love pink lady and honeycrisp apples…I’ve never had a bad one!

When I was little I loved when Bernie would peel and slice my apples.  But now being the health-conscious girl that I am, I eat the skin.  I usually eat apples raw, but sometimes I microwave diced apple with a little cinnamon and sugar for a warm apple treat.



And then there is this apple cake from the Williams-Sonoma New Healthy Kitchen cookbook.  It’s flavor of warm spices pair perfectly with the apples which melt and all but disappear into the batter.  And what else could be more appropriate for dessert (or breakfast) with the fabulous cool weather we are being spoiled with here in Louisiana?

Hil says it’s not as good as mom’s spice cake, but then again, she likes macaroni from a box too.  Try it for yourself…it might be the start of your own apple obsession.




Spiced Apple Cake
adapted from Williams-Sonoma New Healthy Kitchen

makes 10 servings

2 large (or 3 medium) apples*
1 cup granulated sugar 
1 stick (1/2 cup) unsalted butter, melted
1 egg
1 teaspoon vanilla
1 1/4 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon cinnamon
1/4 teaspoon freshly grated nutmeg
1/4 teaspoon allspice
1/2 teaspoon salt 
1 tablespoons granulated sugar mixed with 1/2 teaspoon cinnamon

Preheat the oven to 325°F. Butter and flour an 8-inch round cake pan (I used an angel food tube pan).  Quarter, core, and thinly slice the apples, leaving the skin intact.

In a bowl, whisk together the granulated sugar, butter, egg, and vanilla. Stir in two-thirds of the apple slices.

In a separate bowl, sift together the flour, baking soda, cinnamon, nutmeg, allspice, and salt. Add the flour mixture to the sugar mixture stirring until just blended.

Pour the batter into the prepared pan and smooth the top. Arrange the remaining apple slices in a pattern on top, pressing them gently into the batter. Sprinkle with the cinnamon sugar.

Bake until the cake is golden and springy to the touch, and a toothpick inserted in the center comes out clean, about 50 minutes.

Transfer the pan to a wire rack and let the cake stand in the pan for 10 minutes, then turn the cake out onto the rack and let cool completely, about 2 hours. Cut into wedges to serve.

* You can use any type of apple that is in season…the cake will taste slightly different every time, but it will always be moist and delicious. 

Per serving (1/10 of cake) – 250 calories, 10 g fat (6 g saturated), 40 g carbohydrates, 2 g fiber, 2 g protein (exchanges: 2 starch, 2 fat; WW points: 6)

As a comparison…Betty Crocker’s Spice Cake

Per serving (1/10 of cake) – 324 calories, 16 g fat (4 g saturated), 42 g carbohydrates, 0 g fiber, 5 g protein

Slow Down and Cook

My slow-cooker (or crock pot as my grandmother called it) and I do not have a very close relationship. I hardly ever use it...cooking is stress relief for me and using a slow-cooker would deprive me of that! But I don't have a husband, kids, etc. And I'm POSITIVE that one day my opinion of this will change...so I won't get rid of it just yet!

All of the following recipes are for a slow-cooker. It can be a huge time saver if you plan ahead, have all the ingredients on hand, and spend a little extra time in the morning. If you do this, you can have dinner ready in the evening without having to come home and cook.

As usual, I've included a salad...don't worry, it's not a slow-cooker recipe. "Chicken and Citrus Slaw" is from a new cookbook I was given, Cowgirl Cuisine. I love it (thanks Jill!!), but haven't cooked from it very much. However, I have made this recipe (with a few modifications). It was featured in Food and Wine magazine and is really good.

If you have never tried steel-cut oats, you should (see the following recipe for overnight oatmeal...in the slow-cooker!). Steel-cut oats, sometimes labeled "Irish oatmeal," look like small pebbles. They are whole oat groats with the oat kernel removed from the husk and then cut into 2 or 3 pieces (very little processing...a good thing). They have a slightly chewy texture and nutty flavor. Look for these brands near the other oats in the grocery store:

McCann's (this is what I buy)
Quaker
Hodgson Mill
Arrowhead Mills
Bob's Red Mill

In the recipe you should not substitute regular rolled oats, which have a shorter cooking time. I love steel cut oatmeal. I make a big batch once a week using the Quick Soak Method and freeze individual portions in zip-loc bags for a quick weekday breakfast (or you could just refrigerate it).

Chicken and Citrus Slaw -

• Per serving - 265 calories, 13 g fat (2 g saturated), 10 g carbohydrate, 28 g protein, 2 g fiber (exchanges: 4 protein, 2.5 fat, 2 vegetables); I modified the original recipe by omitting the tortilla (and 1/4 cup oil for frying)
• Notes - Tofu fills in for mayonnaise in this dressing, offering creaminess without fat. If you don’t like tofu or don't have any, you could use 4 – 5 tablespoons of low-fat plain yogurt…plain low-fat yogurt (9 cal per Tbsp) is a WAY better option than low-fat mayo (50 cal per Tbsp) or low-fat sour cream (19 cal per Tbsp); you could simplify by using bags of pre-shredded coleslaw mix and pre-shredded carrots and a pre-cooked rotisserie chicken; I personally don't like chipotle chile in adobo so I omitted it and added 2 tsp cumin

Overnight Oatmeal -

• Per serving - 193 calories, 3 g fat (0 g saturated), 35 g carbohydrate, 6 g protein, 9 g fiber
  (exchanges: 2 starch, 1/2 fruit)
• Notes - As I've already mentioned, do not substitute regular rolled oats, which have a shorter cooking time; freeze 1 cup portions in zip-loc bags for a quick breakfast…when ready to eat, remove oatmeal from bag, place in a bowl , and microwave until warm (you may need to add more milk or water if too thick); nutrition bonus…36% daily value of fiber; complete the meal with a glass of low-fat milk (cow's, soy, etc.)

Apple Confit -

• Per serving - 98 calories, 0 g fat, 26 g carbohydrate, 0 g protein, 4 g fiber (exchanges: 1 fruit, ½ starch)
• Notes - Complete the meal (it would be good for breakfast, a snack, or dessert) by serving with low-fat yogurt and a few tablespoons of toasted walnuts; I'm not sure if you could leave the apple skins on or not, but it would add more fiber!

Middle Eastern Lamb Stew -

• Per serving - 319 calories, 15 g fat (5 g saturated), 15 g carbohydrate, 30 g protein, 5 g fiber (exchanges: 3 fats, ½ starch, 1 vegetable, 3 protein)
• Notes - Complete the meal and serve with whole wheat couscous, bulgur, or brown rice and a salad

Curried Squash and Apple Soup -

• Per serving - 95 calories, 0.5 g fat (0.1 g saturated), 22 g carbohydrate, 3 g protein, 4 g fiber (exchanges: ½ fruit, 1 starch)
• Notes - This make-ahead recipe keeps in the refrigerator for up to four days and up to two months in the freezer; you could serve the soup garnished with a dollop of sour cream or plain low-fat yogurt and chopped cilantro

Slow Cooker Vegetable Minestrone -

• Per serving - 105 calories, 1 g fat (2 g saturated), 21 g carbohydrate, 5 g protein (exchanges: ½ starch, 2 vegetables)
• Notes - To up the fiber content, you could add 1 cup of uncooked pearled barley instead of the pasta...if you do use pasta go for whole wheat (or at least Barilla Plus, Ronzoni Smart Taste, or Ronzoni Healthy Harvest); you could add ANY other non-starchy vegetables you like (green beans, zucchini, cauliflower, squash, cabbage, okra, bell peppers)
  

Lagniappe...

Like Italian food? Here is an article to read before heading out to your favorite Italian restaurant. It gives best (and worst) options when dining at Olive Garden and Macaroni Grill, but you can apply the information to other Italian restaurants as well.