Breakfast: Lidey's Maple Walnut Baked Oatmeal

Recipe by Lidey Heuck TK

This recipe includes fertility superfoods such as:

Cinnamon, Nuts, Walnuts

Health and fertility benefits of Lidey's Maple Walnut Baked Oatmeal

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity. Walnuts are low on the glycemic index. What’s more, they also lower the glycemic index of other foods that you eat in conjunction with these nuts. Any kind of nuts provide a healthy source of fat and a great way to encourage PCOS weight loss.

Ingredients

3 tbsp. melted unsalted butter, slightly cooled, plus extra for the baking dish
3/4 c. walnut halves, coarsely chopped
1 1/2 c. rolled oats, such as Quaker
3/4 c. oat bran
2 tsp. cinnamon
1/8 tsp. nutmeg
1 tsp. baking powder
1/2 tsp. kosher salt
2 1/2 c. low-fat milk (I used 1%)
1 large egg
1 tsp. vanilla extract
1/3 c. maple syrup
3/4 c. Candied Maple Walnuts (see below)
Vanilla Greek yogurt and fruit, for serving

Instructions

Preheat oven to 350 degrees F. Lightly brush 2-qt. casserole dish with melted butter.
In small sauté pan over medium-low heat, cook walnuts until lightly toasted, about 3 to 5 minutes. (Watch so they don’t burn!) Set aside to cool.
In large bowl, combine oats, oat bran, cinnamon, nutmeg, baking powder, salt and walnuts. In separate bowl, combine milk, egg, butter, vanilla and maple syrup. Whisk until egg is incorporated.
Pour wet ingredients into dry, add toasted walnuts and stir until combined. Pour mixture into prepared dish and top with candied walnut halves.
Bake for 35 minutes, until oatmeal springs back lightly when gently pressed. Serve warm with fresh fruit and dollop of vanilla yogurt.
For candied maple walnuts: Cook walnut halves in small sauté pan over medium low heat for 3 minutes, until warmed through.
Add maple syrup and salt and continue to cook until syrup has evaporated, about 3 more minutes. Remove from heat and cool.

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