Apple Cinnamon Oatmeal Cups
Our Apple Cinnamon Oatmeal Cups recipe is great for kids with autism because it is dairy-free, nut-free (for kiddos with nut allergies) and easy for mom or dad to make!
This recipe features almond milk, oats, ground flaxseed, which are a great source of fiber, calcium and can help ease constipation, balance blood sugars, lower cholesterol levels and improve bone health. Included in the recipe are plant-based sources of calcium which is helpful for kids who cannot tolerate dairy products or are picky eaters. This recipe also provides a good source of iron. Making sure that your child has adequate iron can help prevent fatigue, potential sleep issues, headaches and sensitivity to cold.
Ingredients
1 tsp Coconut Oil
1 1/2 cups Unsweetened Almond Milk
1/2 cup Unsweetened Applesauce
3 tbsps Maple Syrup
2 cups Oats (rolled)
2 tbsps Ground Flax Seed
1 tsp Cinnamon
1/4 tsp Nutmeg (optional)
1 Apple (large, peeled, and chopped)
Note: Most ingredients above are linked to items at Thrive Market for your convenience. Sign up with this link to get 30% off your first order.
A note on ingredient quality: If possible, choose ingredients that are organic and non-GMO. Stores such as Sprouts, Natural Grocers, Whole Foods, and other health food stores can help finding higher-quality ingredients. If access to higher quality ingredients isn't an option for you, choose the best option that is available to you locally.
Directions
Preheat the oven to 350ºF (175ºC) and grease a muffin tray with the oil.
In a large mixing bowl combine the milk, applesauce, and maple syrup. Stir in the oats, ground flaxseed, cinnamon, and nutmeg, and mix well. Fold in the chopped apple.
Divide the oat mixture between the cups of the muffin tray and bake for 30 to 35 minutes or until golden brown around the edges.
Let cool in the tray slightly for 10 to 15 minutes before transferring to a cooling rack. Enjoy!
Notes
Leftovers
Refrigerate for up to four days or freeze for up to three months. Enjoy cold or reheated.
Serving Size
One serving is equal to two oatmeal cups.
Nut-Free
Use nut-free milk instead, like oat, coconut, or dairy.
More Flavor
Add vanilla extract and a pinch of salt.
Apple
A large apple yields approximately one cup of chopped apple.
Oil-Free
Omit the coconut oil and line the muffin pan with silicone or paper baking cups instead.
Nutrition Facts
Makes 6 Servings
Nutrients per serving: Calories: 180 | Protein: 4 grams | Fiber: 5 grams | Carbohydrates: 33 grams | Fat: 4 grams | Sugar: 11 grams
