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Wednesday, November 11, 2020

Recipe: Gluten Free Chocolate Cherry Baked Oatmeal (Vegan!)

Gluten Free Chocolate Cherry Baked Oatmeal Recipe - vegan, gluten free, nut free, egg free, healthy breakfast recipes

Chocolate for breakfast? This Vegan and Gluten Free Chocolate Cherry Baked Oatmeal Recipe is a great meal prep staple that will ensure you have a healthy breakfast to enjoy all week long. Clean eating friendly, healthy, gluten free, dairy free, egg free, nut free, HCLF and low sugar/sugar free! This recipe can also be frozen for the perfect make ahead freezer friendly breakfast.

It's no secret that oats are a controversial topic in the gluten free community in Australia.

Whilst almost every other country can label uncontaminated oats as gluten free, they can't be labelled as such in Australia and even the simple mention of oats in a coeliac forum can spark a heated debate.

But what's the truth? The truth is actually pretty simple. 

Coeliac Australia actually says "Evidence shows that uncontaminated oats are well tolerated by most people with coeliac disease" - but the problem is that a very small percentage of coeliacs will have a reaction to uncontaminated/gluten free oats. 

Let's unpack the science behind it (and there's a recipe to share below!) >>

Gluten Free Chocolate Cherry Baked Oatmeal Recipe - vegan, gluten free, nut free, egg free, healthy breakfast recipes, where to buy gluten free oats in australia

A number of studies have actually found that gluten free oats are safe for coeliacs (see these studies from Finland, The Netherlands) and a long term research project is nearing completion in Australia to ascertain the safety of oats for coeliacs as well. 

So, What's the current advice for coeliacs regarding gluten free oats? The advice from Coeliac Australia is that coeliacs consume uncontaminated gluten free oats under the supervision of their medical team. Many gastroenterologists and specialists are now recommending "oat challenges" for patients to ensure safety as more and more coeliacs look to add oats to their diet. 

Gluten Free Chocolate Cherry Baked Oatmeal Recipe - vegan, gluten free, nut free, egg free, healthy breakfast recipes, meal prep recipes

I'm a very sensitive coeliac who is also a very happy gluten free oat eater - but I'm very picky about where I get my oats from! For me, it's important that gluten free oats meet Australian standards - and that's why I like that GF Oats test their oats under Australian standards - and I'm proud to partner with them to create delicious oat recipes.

As someone who struggled adapting to a gluten free diet, having gone from a whole grain wheat based diet to a low in fibre gluten free diet, oats are a staple in my diet and something I am so grateful for! And as you might have guessed from the number of baked oatmeal recipes on the blog, Baked Oatmeal is my go to breakfast - and this recipe is my current favourite.

I mean, who can say no to chocolate for breakfast? 
So let me share this recipe with you! >> 

Gluten Free Chocolate Cherry Baked Oatmeal Recipe
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Gluten Free Chocolate Cherry Baked Oatmeal Recipe

Servings: 6-8 serves
Author: Southern In Law
Prep time: 5 MinCook time: 40 MinTotal time: 45 Min
Chocolate for breakfast? This Vegan and Gluten Free Chocolate Cherry Baked Oatmeal Recipe is a great meal prep staple that will ensure you have a healthy breakfast to enjoy all week long. Clean eating friendly, healthy, gluten free, dairy free, egg free, nut free, HCLF and low sugar/sugar free! This recipe can also be frozen for the perfect make ahead freezer friendly breakfast.

Ingredients

  • 1 cup (240g) unsweetened applesauce
  • 3/4 cup milk of your choice
  • 3 tbsp maple syrup or sweetener/sugar of your choice*
  • 2 1/2 cups (225g) gluten free oats (rolled or quick oats**)
  • 2 tbsp (20g) cocoa powder
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 cup fresh or frozen pitted cherries

Instructions

  1. Preheat your oven to 180C/355F
  2. Line an 8x8" or 9x13" cake tin or baking pan with baking paper and set aside.
  3. In a medium-large mixing bowl, combine your applesauce, milk and maple syrup and mix to combine.
  4. Mix in your oats, cocoa powder, baking powder and baking soda, mixing until all of your oats are covered and your ingredients are mixed through. Once combined, stir through your cherries.
  5. Pour your oat mixture into your prepared tin and smooth out with a spatula or back of a spoon, ensuring the mix is evenly spread out.
  6. Bake for 20-30 minutes or until cooked through and lightly golden. Cooking times will vary depending on the thickness of your baked oatmeal so keep an eye on it and take it out once it's cooked through and firm to touch. A skewer inserted into the middle of the oatmeal will remove with a few moist crumbs.

Notes:

*We usually only add 1 tbsp of maple syrup as we find it sweet enough with the applesauce and we add fruit and sweet toppings.

**Quick oats will give you a softer texture, however, use whatever you have on hand! If you're not gluten free, just use regular oats! Find out more about oats on a gluten free diet here and feel free to substitute with quinoa flakes instead if you can't eat oats.

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Want to find out more about gluten free oats? Have a look through these research references, have a look at the FAQs or check out my post Are Oats Gluten Free? 

   
   

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