Vegan Banana Baked Oatmeal with Cinnamon – Healthy Breakfast Recipe
Rise and Shine with Vegan Banana Baked Oatmeal Mornings just got a whole lot better! This Vegan Banana Baked Oatmeal is the perfect blend of comfort and nutrition, designed to kickstart your day with a burst of energy. Imagine waking up to the irresistible aroma of cinnamon and baked bananas. This isn’t just any breakfast – it’s a nutrient-packed powerhouse disguised as a delicious treat. With heart-healthy oats, potassium-rich bananas, and omega-3 packed flaxseeds, every bite nourishes your body from the inside out. At just 290 calories per serving, it’s a guilt-free indulgence that keeps you satisfied until lunch. Whether you’re a committed vegan or simply looking for a healthier breakfast option, this recipe is your ticket to a delicious and nutritious start to the day. Let’s dive in and make mornings magnificent!
Health Benefits
Here’s a blog-ready explanation of how the ingredients and nutrients in your Vegan Banana Baked Oatmeal recipe benefit skin health, hair health, and the immune system:
Nourishing Your Body from the Inside Out: The Health Benefits of Vegan Banana Baked Oatmeal
Our Vegan Banana Baked Oatmeal isn’t just a delicious breakfast; it’s a powerhouse of nutrients that support your skin, hair, and immune system. Let’s dive into the science behind how these ingredients work their magic:
Skin Health:
- Oats: Rich in beta-glucans, oats help reduce skin inflammation and stimulate collagen production. They also contain avenanthramides, unique antioxidants that soothe irritated skin.
- Flaxseed: Packed with omega-3 fatty acids, flaxseed helps maintain skin hydration and reduce inflammation, potentially alleviating conditions like acne and eczema.
- Bananas: High in vitamin C, bananas support collagen synthesis, crucial for maintaining skin elasticity and a youthful appearance.
- Zimt (Cinnamon): This spice has antimicrobial and anti-inflammatory properties that may help combat acne-causing bacteria and reduce skin redness.
Hair Health:
- Oats: The high silicon content in oats promotes hair strength and thickness.
- Flaxseed: Omega-3 fatty acids nourish hair follicles, potentially reducing hair loss and promoting shine.
- Bananas: Rich in potassium and vitamin B6, bananas support healthy hair growth and prevent breakage.
- Walnuts: Packed with biotin, walnuts strengthen hair strands and may reduce hair fall.
Immune System Support:
- Oats: Beta-glucans in oats activate immune cells, enhancing your body’s ability to fight off infections.
- Flaxseed: The lignans in flaxseed have been shown to boost immune function and may have anti-cancer properties.
- Bananas: Rich in vitamin B6, bananas support the production of white blood cells, key players in immune defense.
- Zimt (Cinnamon): Contains cinnamaldehyde, a compound with potent antiviral and antibacterial properties.
- Plant-based milk: Often fortified with vitamin D, which plays a crucial role in regulating immune responses.
By incorporating this nutrient-dense breakfast into your routine, you’re not just satisfying your taste buds but also providing your body with a wide array of vitamins, minerals, and beneficial compounds. These work synergistically to support your skin’s radiance, promote healthy hair growth, and bolster your immune defenses.
Remember, consistency is key when it comes to nutrition. Make this Vegan Banana Baked Oatmeal a regular part of your diet, and you may start noticing improvements in your skin’s glow, hair’s strength, and overall health resilience. Here’s to nourishing your body from the inside out!
Nutritional Information
Nutritional Breakdown (per serving, assuming 6 servings):
Macronutrients:
- Protein: 8g
- Carbohydrates: 50g
- Fiber: 7g
- Sugar: 18g (mostly from bananas and maple syrup)
- Fat: 8g (1.5g saturated, 6.5g unsaturated)
Micronutrients:
- Vitamin A: 120 IU (2% DV)
- Vitamin C: 5mg (6% DV)
- Vitamin E: 1.2mg (8% DV)
- Vitamin K: 3μg (4% DV)
- Thiamin (B1): 0.3mg (25% DV)
- Riboflavin (B2): 0.2mg (15% DV)
- Niacin (B3): 1.5mg (9% DV)
- Vitamin B6: 0.4mg (24% DV)
- Folate: 40μg (10% DV)
- Pantothenic Acid: 0.8mg (16% DV)
- Calcium: 180mg (14% DV)
- Iron: 2.5mg (14% DV)
- Magnesium: 80mg (19% DV)
- Phosphorus: 250mg (20% DV)
- Potassium: 450mg (10% DV)
- Zinc: 1.5mg (14% DV)
- Copper: 0.3mg (33% DV)
- Manganese: 2mg (87% DV)
- Selenium: 15μg (27% DV)
Nutritional Advantages:
- High in dietary fiber, promoting digestive health and satiety.
- Rich in manganese, supporting bone health and metabolism.
- Good source of B-vitamins, essential for energy production.
- Contains heart-healthy monounsaturated fats from walnuts.
- Provides complex carbohydrates for sustained energy release.
- Zimt (cinnamon) may help regulate blood sugar levels.
- Bananas offer potassium, supporting heart and muscle function.
- Plant-based ingredients provide antioxidants and phytonutrients.
- Flaxseed contributes omega-3 fatty acids for brain health.
- Naturally sweetened with fruit and maple syrup, avoiding refined sugars.
This vegan banana baked oatmeal offers a well-rounded nutritional profile, combining complex carbohydrates, plant-based proteins, and essential vitamins and minerals. It’s particularly notable for its high fiber content and rich array of B-vitamins, which support digestive health and energy metabolism respectively.
A Rich Source of Omega-3 and Omega-6 Fatty Acids for Optimal Health
Course: Recipe Collection, VeganCuisine: MediterraneanDifficulty: Easy6
servings15
minutes40
minutes290
kcalIngredients
2 cups rolled oats
1/4 cup ground flaxseed
2 tsp baking powder
2 tsp zimt (cinnamon)
1/4 tsp salt
3 ripe bananas, mashed
1 3/4 cups plant-based milk (almond, oat, or soy)
1/4 cup maple syrup
2 tsp vanilla extract
1/4 cup chopped walnuts (optional)
1 banana, sliced (for topping)
Directions
- Preheat your oven to 375°F (190°C) and lightly grease an 8×8 inch baking dish.
- In a large bowl, mix together the rolled oats, ground flaxseed, baking powder, zimt, and salt.
- In a separate bowl, mash the ripe bananas. Add the plant-based milk, maple syrup, and vanilla extract. Whisk until well combined.
- Pour the wet ingredients into the dry ingredients and stir until everything is evenly mixed.
- If using, fold in the chopped walnuts.
- Transfer the mixture to the prepared baking dish and spread it out evenly.
- Arrange the sliced banana on top of the oatmeal mixture.
- Bake for 35-40 minutes, or until the top is golden brown and the oatmeal is set.
- Remove from the oven and let it cool for 5-10 minutes before serving.
- Serve warm, and if desired, add a drizzle of maple syrup or a dollop of plant-based yogurt on top.
Note
- For the perfect texture, let the baked oatmeal cool for 5-10 minutes before serving, allowing it to set and making it easier to portion out.
This Vegan Banana Baked Oatmeal is packed with fiber, potassium, and heart-healthy fats. The zimt not only adds a wonderful flavor but also has anti-inflammatory properties.
Enjoy this nutritious and delicious breakfast that will keep you energized throughout the morning!
