Food 08/05/2025 09:02

1 cup of oats and 2 apples. I haven't had sugar in a year! Without sugar & flour!

This simple yet ingenious combination of oats and apples is a testament to how delicious and satisfying healthy eating can be—even without sugar or flour. Whether you're craving a wholesome breakfast, a guilt-free snack, or a light dessert, this recipe is packed with fiber, natural sweetness, and nutrients to keep you energized and satisfied. Best of all, it’s naturally sweetened by the apples themselves, making it perfect for anyone avoiding added sugar. Let’s get started!

Ingredients You’ll Need:

Base Ingredients:

1 cup rolled oats (use gluten-free oats if needed)
2 medium apples , cored and diced (leave the skin on for extra fiber)

Optional Add-Ins for Extra Flavor:

1/2 teaspoon cinnamon (for warmth and sweetness)
1/4 teaspoon nutmeg (optional, for a cozy spice blend)
1 tablespoon chia seeds or flaxseeds (for added nutrition)

1/4 cup chopped nuts (walnuts, almonds, or pecans for crunch)
1/4 cup unsweetened almond milk, oat milk, or water (to help bind and soften the oats)

Topping Ideas:

Fresh apple slices
A dollop of unsweetened yogurt (Greek yogurt or coconut yogurt work well)
A sprinkle of cinnamon or crushed nuts

Step-by-Step Instructions:

Step 1: Prep the Apples

Core and dice the apples into small pieces. If you prefer a softer texture, you can grate the apples instead of dicing them.
Toss the apple pieces with cinnamon and nutmeg (if using) to enhance their natural sweetness.

Step 2: Combine the Ingredients

In a mixing bowl, combine the rolled oats, diced apples, and any optional add-ins like chia seeds, flaxseeds, or chopped nuts.
Add a splash of unsweetened almond milk, oat milk, or water to help soften the oats and create a cohesive mixture. Stir gently to combine.

Step 3: Cook or Bake

Stovetop Method:

Heat a nonstick skillet over medium-low heat. Add the oat-apple mixture and cook for 5–7 minutes , stirring occasionally, until the oats are tender and the apples have softened. Add more liquid (milk or water) as needed to prevent sticking.

Baking Method:

Preheat your oven to 350°F (175°C) .
Transfer the mixture to a greased baking dish or ramekins. Bake for 20–25 minutes , or until the top is golden and the mixture is set.

Step 4: Serve and Enjoy

Divide the cooked oats and apples into bowls or plates.
Top with fresh apple slices, a dollop of unsweetened yogurt, or a sprinkle of cinnamon and nuts for added flavor and texture.

Why You’ll Love This Recipe:

Naturally Sweet: The apples provide all the sweetness you need—no added sugar required.
Nutrient-Packed: Oats offer fiber and sustained energy, while apples provide vitamins, antioxidants, and hydration.

Versatile: Customize it with your favorite toppings or mix-ins for endless variety.

Tips for Success:

Choose Sweet Apple Varieties: Use apples like Honeycrisp, Fuji, or Gala for natural sweetness without added sugar.
Adjust Texture: For a creamier consistency, mash some of the cooked apples or blend part of the mixture before serving.
Meal Prep Friendly: Make a larger batch and store portions in the fridge for up to 3 days. Reheat with a splash of milk to refresh.

Ways to Enjoy Your Oats and Apples:

For Breakfast: Start your day with this fiber-rich dish to stay full and energized.
As a Snack: Pack it in a jar or container for a portable, healthy treat.

For Dessert: Serve it warm with a dollop of yogurt or a drizzle of nut butter for a sweet, indulgent finish.
With Toppings: Experiment with fresh fruit, seeds, nuts, or spices to keep things exciting.

This Oats and Apples recipe proves that healthy eating doesn’t have to be boring—it can be downright delicious! With no sugar or flour, this dish relies on whole, natural ingredients to satisfy your cravings while nourishing your body. Whether you’re enjoying it as breakfast, a snack, or dessert, it’s a guilt-free way to indulge in something sweet and satisfying. So grab your oats, chop those apples, and get ready to enjoy a bowlful of wholesome goodness! 🥣🍎