Oatmeal and Apples Recipe

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These bars are soft, lightly sweet from apples, rich in fiber, and keep you full for hours. You can eat them for breakfast, lunch, or dinner, or as a snack. They’re especially good if you’re trying to lose weight without feeling deprived.

WHY THIS RECIPE HELPS WITH WEIGHT LOSS

Before the recipe, here’s why this works so well:

  • Oats are high in soluble fiber (beta-glucan), which slows digestion and reduces hunger.

  • Apples provide natural sweetness, fiber, and volume with low calories.

  • No flour means no refined carbs.

  • No sugar avoids insulin spikes.

  • Baked, not fried.

  • Portion-friendly: easy to control how much you eat.

  • Great for meal prep: you won’t be tempted by unhealthy options.

Many people eat 2–3 bars per meal and stay full for hours.

🧾 INGREDIENTS (BASIC VERSION)

Main ingredients

  • 2 cups rolled oats (old-fashioned oats)

  • 3 medium apples (sweet varieties like Gala, Fuji, or Golden Delicious)

  • 2 large eggs
    (or 2 flax eggs for vegan: 2 tbsp ground flaxseed + 5 tbsp water)

  • 1 cup milk (dairy or plant-based: almond, oat, soy)

  • 1 teaspoon baking powder

  • 1 teaspoon cinnamon

  • ½ teaspoon vanilla extract (optional)

  • A pinch of salt

Optional but recommended (still weight-loss friendly)

  • ¼ teaspoon nutmeg

  • 1–2 tablespoons chopped nuts (walnuts or almonds)

  • 1 tablespoon raisins or dried cranberries (optional, for sweetness)

  • 1 tablespoon chia seeds or flaxseeds

  • Lemon juice (to prevent apples from browning)

🍏 STEP 1: PREPARE THE APPLES

  1. Wash the apples thoroughly.

  2. Peel them (optional – keep the peel for extra fiber if you like).

  3. Remove the cores.

  4. Grate the apples using a box grater OR finely chop them.

  5. Place the grated apples in a bowl.

  6. Add a few drops of lemon juice and mix.

👉 Why grated apples?
They release natural juices while baking, making the bars soft and moist without oil or sugar.

🥣 STEP 2: PREPARE THE OATS

You have two texture options:

Option A: Soft & cake-like (recommended)

  • Place oats in a blender or food processor.

  • Pulse 5–10 times until they resemble coarse flour.

Option B: Rustic & chewy

  • Use whole rolled oats as they are.

👉 Blended oats create bars that slice cleanly and look like the ones in the image.

🥄 STEP 3: MIX THE WET INGREDIENTS

In a large mixing bowl:

  1. Crack in the eggs.

  2. Whisk lightly.

  3. Add the milk.

  4. Add vanilla extract (if using).

  5. Stir until combined.

If using flax eggs, let the mixture sit for 5 minutes before mixing.

🧂 STEP 4: ADD DRY INGREDIENTS

To the wet mixture, add:

  • Oats (or oat flour)

  • Baking powder

  • Cinnamon

  • Nutmeg (optional)

  • Salt

Mix gently until everything is well combined.

🍎 STEP 5: ADD THE APPLES

  1. Fold in the grated apples.

  2. Add nuts, seeds, or dried fruit if using.

  3. Mix gently — don’t overmix.

The batter should be thick but pourable.
If it’s too thick, add a splash of milk.

🧁 STEP 6: PREPARE THE BAKING MOLD

  • Use a silicone mold like in the image OR

  • A regular baking dish (lined with parchment paper)

Lightly grease if needed.

🔥 STEP 7: BAKE

  1. Preheat oven to 180°C / 350°F.

  2. Spoon the mixture into the molds.

  3. Smooth the tops.

  4. Bake for 25–35 minutes.

They’re done when:

  • The tops are lightly golden.

  • A toothpick comes out mostly clean.

  • The center feels set.

❄️ STEP 8: COOL & SLICE

  • Let cool for 15–20 minutes.

  • Carefully remove from molds.

  • Slice into bars.

They firm up more as they cool.

🍽️ HOW TO EAT THEM (3 TIMES A DAY)

🕘 Breakfast

  • 2–3 bars

  • With tea or black coffee

  • Optional: add yogurt or cottage cheese

🕑 Lunch

  • 2 bars

  • With a side of fruit or salad

🕖 Dinner

  • 1–2 bars

  • Light and satisfying

👉 Drink plenty of water throughout the day.

🧊 STORAGE & MEAL PREP

  • Refrigerator: up to 5 days

  • Freezer: up to 2 months

  • Reheat slightly or eat cold

Perfect for busy days!

🔁 VARIATIONS (NO SUGAR, NO FLOUR)

🍌 Apple-Banana Version

Replace 1 apple with 1 ripe banana.

🥕 Apple-Carrot

Add ½ cup finely grated carrot.

🍫 Cocoa Version

Add 1 tablespoon unsweetened cocoa powder.

🥥 Coconut

Add 2 tablespoons unsweetened shredded coconut.

⚠️ COMMON MISTAKES TO AVOID

  • Using instant oats (too mushy)

  • Adding honey or sugar (not needed)

  • Overbaking (they’ll dry out)

  • Skipping apples (they’re essential!)

💡 WEIGHT-LOSS TIPS

  • Eat slowly.

  • Don’t snack mindlessly.

  • Combine with light walking.

  • Sleep well.

  • Be consistent — results come with time ❤️

❤️ FINAL THOUGHTS

This oatmeal and apple recipe is simple, affordable, nourishing, and sustainable. It’s not a “crash diet” food — it’s something you can enjoy every day without guilt.

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