• Kelly Carter

Eat Local! January Apple Oatmeal

Autumn Apple Oatmeal

Inspired by Angela Liddon Author of Oh She Glows

Serves 1 big bowl or 2 for sharing


  • 1/3 cup steel cut oats, soaked for 10 minutes then drained

  • 1 large apple, peeled and chopped into 1/2-inch pieces

  • 1 tablespoon chia seeds

  • 1 teaspoon ground cinnamon

  • 1/4 teaspoon ground nutmeg

  • Pinch fine sea salt

  • 1 cup unsweetened cashew milk

  • 2 tablespoons pure maple syrup

  • 1/2 cup unsweetened applesauce

  • 1/2 teaspoon vanilla extract


  1. In a medium sized pot over medium heat, whisk together the oats, apple, chia seeds, cinnamon, nutmeg, salt, milk, maple syrup, and applesauce until combined

  2. Cook over medium heat for about 9 minutes, stirring often. When the mixture thickens and the oats and cook for another 10-15 minutes until oats soften.

  3. Stir in the pure vanilla extract then pour into a dish and serve

Top with crushed almonds, dried coconut and hemp hearts or feel free to get creative!

Nutrition Facts

Steel cut oats are complex carbohydrates, which makes them a healthy addition to any lifestyle. The better choice is steel cut rather than rolled oats due to their processing method:

  • Steel-cut oats are never cooked and start from the whole grain that is then passed through slender blades that cut the oat kernel into thin slices. Less processing means more nutrients that keep within the original kernel (

  • Rolled or quick oats, prepared the old-fashioned way, are steamed and then rolled (

What do steel cut oats contain? They are a great source of fibre (5g per ¼ cup dried), protein (7g per ¼ cup dried), B vitamins and iron (10% RDA per ¼ cup dried). This is why, especially on cold winter mornings, oatmeal is a perfect way to start your day off right.

Why this recipe steps up the nutrition!

  1. Apples: the apple in this recipe gives a natural sweetness and additional fibre. Plus an apple a day keeps the doctor away!

  2. Chia seeds: these little seeds pack a mighty nutrition punch. They are an excellent source of fibre, magnesium and healthy fat. Chia seeds become gelatinous when mixed with liquid and draw out toxins in the body.

  3. Cinnamon: this spice is known for its antioxidant and anti-inflammatory properties as well as the ability to alter the metabolism of carbohydrates and sugar! Cinnamon, aka the super spice, should be used daily especially with anyone who has diabetes or blood sugar issues.

  4. Cashew milk: creamy and delicious, cashew milk is simply one part cashew nut to 3 parts water and a pinch of sea salt, soaked, blended and strained. It is nutritionally better to make your own, however the commercial nut milk (I choose Silk Cashew) is more beneficial that using regular cow milk.

  5. Pure maple syrup: Even though the sugar content is high, choosing to use pure maple syrup is better for your health because it is one ingredient – sap from the maple tree boiled down. Due to the vitamins and minerals present maple syrup can boost the immune system, is rich in antioxidants and can maintain an healthy heart if taken in moderation.




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