This Healthy Oatmeal Recipe with Caramelized Bananas is Yummy and Gut-Friendly
This healthy oatmeal recipe with caramelized vanilla scented bananas is a seriously delicious breakfast or brunch. No sugar needed.
Oatmeal has long been touted as the ideal heart-healthy breakfast – and for good reason. Rich in fiber (and specifically beta-glucans1) , oatmeal has been proven to lower cholesterol and keep you fuller all morning long. The downside comes with those pre-packaged, flavored varieties. Tasty as they may be, they’re often packed with sugar2 – far from the healthful breakfast option you thought you were indulging in.
Enter this caramelized banana oatmeal. Rich in nutrients, healthy fats, and real fruit, it’s the ideal breakfast any day of the week.
To make it, bananas are caramelized in ghee and nestled on top of creamy oatmeal for a quick and delicious breakfast. Top each bowl with fresh or frozen berries, your nut butter of choice, coconut flakes, nuts and seeds, and hemp seeds for an even more elevated bowl of oats.
If you want even more healthy oatmeal recipe ideas for breakfast, check out our Baked Berry Oatmeal Recipe, Pumpkin Oatmeal recipe, and our guide, and watch our video Here’s How to Make Delicious Oatmeal Every Time.
Here’s Why this Oatmeal Recipe is a Healthy Breakfast
Oatmeal is a delicious and super filling way to start the day. These gluten-free grains are packed with several vitamins and minerals, protein, antioxidants, and fiber.
Just half a cup of rolled oats contains roughly 190 percent reference daily intake (RDI) manganese, 40 percent RDI phosphorus, and 30 percent RDI magnesium, as well as impressive amounts of copper, iron, zinc, folate, and B vitamins.
They’re also rich in soluble beta-glucan fiber, which has been clinically shown to reduce LDL and total cholesterol3 levels, reduce blood sugar4 and manage insulin responses, and increase the amount of good bacteria5 in the gut. And that doesn’t mean improved digestion – it’s also one of the secrets to improved mood and mental health. (Read more about the brain-gut connection to find out why taking care of your gut is the secret to better brain health!)
Be sure to seek out gluten-free oats if you have an intolerance. While oats are naturally gluten-free, many are processed in facilities that also process gluten-containing grains6.
In this recipe, the oatmeal serves as a bed for bananas caramelized in ghee, a lactose-free cooking fat rich in vitamins K, A, and E, short-chain fatty acids, medium-chain fatty acids, and conjugated linoleic acid, (CLA) a type of fat associated with anti-cancer benefits. Ghee has a rich nutty flavor and high smoke point, making it ideal for this recipe.
If you can get your hands on ghee infused with vanilla, go for it! It will make the caramelized bananas smell and taste like cake (honestly!) and is truly a game-changing ingredient in the kitchen.
Use firm, yellow bananas (even slightly green ones) for this caramelized banana oatmeal recipe. Bananas that are too ripe tend to get mushy and fall apart once sautéed; save those bananas for delicious chocolate chip peanut butter banana bread instead.
This oatmeal recipe doesn’t have any added sugar. If you want to add a touch more sweetness, top with fresh or frozen organic berries.
Make this Oatmeal Recipe with Caramelized Vanilla Scented Bananas
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Ingredients
Oatmeal
Optional Toppings:
Preparation
- Add water to a small pot and bring to a gentle boil. Stir in the rolled oats and sea salt, and reduce to a simmer.
- Cook for 8-10 minutes, stirring every so often, until the oatmeal is thick and creamy.
- While oatmeal cooks, heat the ghee in a non-toxic, non-stick skillet over medium heat.
- Carefully add the sliced banana coins to the hot skillet. Sauté for five minutes, flip, and sauté an additional five minutes, or until both sides are golden and gently caramelized.
- Divide the oatmeal between two bowls and top with sautéed bananas, cinnamon, and desired toppings. Enjoy!
Sources
1. https://www.frontiersin.org/articles/10.3389/fnut.2019.00171/full
2. https://www.cnet.com/health/nutrition/foods-that-are-surprisingly-high-in-sugar/
3. https://www.ncbi.nlm.nih.gov/pubmed/25411276
4. https://www.ncbi.nlm.nih.gov/pubmed/18633670
5. https://www.ncbi.nlm.nih.gov/pubmed/26511097
6. https://gluten.org/2020/11/20/are-oats-and-oat-flour-gluten-free/
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