Baked Pumpkin Oatmeal with Blueberry Compote
This recipe takes oatmeal outside of the bowl and into the muffin cup. Bake up a batch of these and you’re set for a few quick breakfast meals. If you want to use rolled oats, simply swap them for steel-cut oats and skip the soaking step.
1 cup (250 mL) steel-cut oats 1/2 cup (125 mL) oat bran 1/2 cup (125 mL) chopped walnuts 1 tsp (5 mL) allspice 1/4 tsp (1 mL) salt 2 large free-range eggs 1 cup (250 mL) pumpkin purée 3/4 cup (180 mL) low-fat milk or unsweetened nondairy alternative of choice 1/4 cup (60 mL) plus 2 Tbsp (30 mL) pure maple syrup 2 cups (500 mL) fresh or frozen blueberries 1/3 cup (80 mL) water 1 tsp (5 mL) cinnamon 1/2 tsp (2 mL) almond extract 2 tsp (10 mL) cornstarch
In bowl, cover oats with water and soak overnight or for several hours in refrigerator.
The following day, preheat oven to 350 F (180 C).
Drain oats and add to large bowl along with oat bran, walnuts, allspice, and salt.
In separate bowl, lightly beat eggs and mix with pumpkin, milk, and 2 Tbsp (30 mL) maple syrup. Add wet ingredients to dry ingredients and stir to combine.
Divide oat mixture among 12 medium-sized paper-lined or greased muffin cups. Bake for 20 minutes, or until set. Let cool before unmoulding.
To make compote, place blueberries, water, remaining maple syrup, cinnamon, and almond extract in medium-sized saucepan. Bring to a boil, reduce heat, and simmer over medium-low heat, stirring occasionally, for 20 minutes. Dissolve cornstarch in 1 Tbsp (15 mL) water, stir into blueberry mixture, and heat for 1 minute.
Serve baked oatmeal cups warm with blueberry compote.
Serves 6.
Each serving contains: 310 calories; 11 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 50 g total carbohydrates (19 g sugars, 7 g fibre); 138 mg sodium
source: "Oats", alive #361, November 2012
Baked Pumpkin Oatmeal with Blueberry Compote
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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