By Natalie R. Toney, M.F.A., C.H.,
Healthy Planet Food Editor
Autumn is around the corner, and you can feel a hint of fall in the air. Schools are back in session, stores are filling their aisles with everything from Halloween to holly wreaths, football season picks up as baseball season winds down, and the fiery tones of foliage begin a spectacular show along area sidewalks and roadways. Of course, nothing quite says summer days are slipping away like the emergence of cinnamon, ginger, cloves, nutmeg and allspice—more affectionately known as “pumpkin spice.” And anymore, it just isn’t officially “autumn” without it! As much as pumpkin spice signals the start of the season, it’s visiting the apple orchards and pumpkin patches that really gets me in the spirit.
The shorter days, often filled from before the moment of the later sunrise to beyond the earlier sunset, call for a breakfast that’s just as filling and can be easily eaten on the go (although I recommend sitting and eating mindfully whenever possible). That’s why this pumpkin apple oatmeal bake is perfect for the season!
You can bake it ahead and eat it as a bowl if baking individual ramekins (see Tips), or let it set and cut it into squares or bars for later. It’s nutritious as it is, with oatmeal as the base; however, the apples and pumpkin boost the health benefits significantly. Both are full of vitamins such as A and C, antioxidants, potassium and copper, are great for heart health, are high in fiber and aid digestion. Pumpkin additionally contains iron, manganese, vitamin E and riboflavin. Apples contain vitamin K (please note when taking medications that interact), as well as vitamins B1 and B6.
Add vanilla for a hint of sweetness and to bring out the existing flavors, or a bit of brown sugar, which imparts more of a rich molasses taste. Dried fruits and nuts such as cranberries, raisins, blueberries, pecans, walnuts and almonds can certainly be baked in or sprinkled on top afterward (best done when still warm so they can settle in) for some delicious and nutritious variety.
For a breakfast treat that fills your home with the aromas of autumn and fills your body with nutrients, warmth and goodness on a chilly fall morning, try this pumpkin apple oatmeal bake! It’s perfect before a busy day at work or school, to pack for a weekend trip of leaf-peeping, or to have on the table as part of a brunch. Whenever or wherever this pumpkin apple oat bake is enjoyed, autumn will automatically be in the midst!
Tips
You can use more than one variety of apple, such as half Golden Delicious and half Cosmic Crisp, or a combination of your favorites. However, using tart green apples is not recommended for this bake. You can top it with a few diced or sliced green apples afterward if you enjoy that tart flavor, as I do. (You can put them on during the last few minutes of baking.)
For gluten-free preparation, make sure the oats you’re using are designated gluten-free on the label. Although oats are naturally gluten-free, there may be a danger of cross-contamination if this is not specified.
For more lift and fluffiness, add 1/4 teaspoon baking powder to the dry ingredients.
For a vegan version, omit the egg entirely, then either add 1/4 cup unsweetened applesauce (it will make the recipe more moist and far less dense) or mix 1 tablespoon chia seeds with 3 tablespoons warm water. Let the mixture sit for five minutes before adding it to the batter.
If baking in individual ramekins (six), there is no need to adjust the baking temperature, although the baking time will be shortened to approximately 15–20 minutes. Begin checking at seven minutes.
Ingredients
- 1 cup unsweetened pumpkin purée
- 1 1/2 cups milk or almond milk
- 1 large egg or egg substitute (see Tips)
- 1/4 cup maple syrup
- 2 cups rolled oats
- 1 teaspoon cinnamon
- 1 teaspoon baking powder
- 3/4 teaspoon pumpkin pie spice
- 1 large Honeycrisp apple, diced (peeled or unpeeled)
- 1 teaspoon brown sugar (optional)
- 1 teaspoon vanilla (optional)
- 1/4 cup pecans or nut of choice (optional)
- 1/4 cup dried cranberries or other fruit of choice (optional)
Directions
Preheat the oven to 350°F. Spray an 8-by-8-inch baking dish with cooking spray, or line the bottom with parchment paper.
In a large bowl, mix the pumpkin purée, milk, egg and maple syrup together.
In a separate bowl, combine the oats, cinnamon, baking powder and pumpkin pie spice. Add the dry ingredients to the wet ingredients and mix well. Fold in the diced apples.
Pour the mixture into the prepared pan and bake for 30–40 minutes, checking at 25 minutes. The oatmeal bake should be golden and set in the middle, with a toothpick inserted in the center coming out clean.
Let cool for at least 10 minutes before slicing and serving. Top with ingredients of choice, if desired, or add toppings during the last few minutes of baking.
The oatmeal bake can be kept in the refrigerator for up to five days or individually wrapped and stored in the freezer for three to six months.
Yields approximately 6 servings.
For informational purposes only. Please consult a medical professional for specific dietary needs or concerns.