Eat More Plants: Chia Berry Oat Breakfast Bake

By Keri Fisenne, Dietetic Intern

This easy to make breakfast bake is  great for meal prepping and contains so many nutrients that will start your day off on the right foot. Cut the dish into 9 squares for the perfect quick breakfast, and serve with a side of Greek yogurt to amp up your protein. Can’t finish them all? Throw them in the freezer, and enjoy later! Packed with fiber, it is great for cardiovascular health, diabetes and weight loss. Containing chia seeds, oats and quinoa, it can also help to relieve symptoms of constipation caused by chemotherapy. Flavorful antioxidant rich berries provide each bite a burst of nutrition and energy!  

Ingredient Highlight: 

Oats: Oats are high in fiber and a great source of complex carbohydrates. Oats contain a type of fiber known as beta-glucan, which has been shown to reduce both total cholesterol and LDL cholesterol, thus lowering the risk for heart disease [i]. Fiber can also help regulate the digestive system and relieve symptoms of constipation. 

Chia Seeds: Chia seeds are an excellent source of healthy fats by containing Omega-3 Fatty acids which are known to reduce inflammation, lower blood pressure and improve other cardiovascular parameters [ii]. Chia seeds are also high in fiber which can help regulate the digestive system and relieve symptoms of constipation [iii].

Quinoa: Quinoa is a whole grain that is relatively high in protein compared to other grains. Quinoa also is low on the glycemic index scale, making it a diabetes-friendly option. It is also high in B vitamins which are essential in assisting enzymes in functions such as energy production and neurological function. There are many colors of quinoa, however, I used white quinoa in this recipe. 

Berries: Fruits that are red or purple in color such as blueberries, raspberries and blackberries, are high in a type of pigment known as anthocyanins which contain anti-diabetic, anti-cancer, anti-inflammatory, anti-microbial, and anti-obesity effects, as well as prevention of cardiovascular diseases [iv]. They are also high in many essential vitamins and minerals. 

Eggs: Eggs are one great source of high quality protein, containing 6 grams of protein per egg. There are many controversial opinions regarding eggs and cholesterol, however, eggs have been shown to reduce LDL (bad cholesterol) and increase HDL (good cholesterol). If you have a history of cardiovascular disease and high cholesterol, it may be advised to limit egg consumption.

Cinnamon: Cinnamon has been shown to have many nutritional benefits such as regulation of blood sugars, improving lipid profiles and reducing blood pressure. Cinnamon also contains antibacterial properties which when included in recipes, can extend their shelf life by protecting it from Listeria and E.Coli [v]. Cinnamon also contains antioxidant and anti-inflammatory properties as well.

Recipe

Ingredients

• 2 ripe bananas, mashed
• 2 eggs 
• 1 ¾ cup milk of choice (we used 1%)
• 2 cups whole grain, old fashioned oats
• 2 tbsp chia seeds
• ¼ cup uncooked quinoa 
• 2 tsp vanilla extract
• 2 tbsp olive oil
• ¾ tsp baking powder
• 1 tbsp honey
• ½ tsp cinnamon 
• Pinch of salt
• 2 ½ cup frozen mixed berries
• Extras: ½ tbsp hemp seeds, 1 tbsp sliced almonds, 1 tbsp coconut flakes, vanilla Greek yogurt

Instructions:

1. Preheat your oven to 375°F 
2. In a large bowl, mash bananas with a fork until there are no more lumps.
3. Add in eggs, milk, oats, quinoa, chia seeds, cinamon, vanilla extract, olive oil, baking powder, honey and salt, stir to combine.
4. Fold in 2 cups of the frozen berries. 
5. In a 9×9 baking pan, coat with oil or butter, then pour in the mixture.
6. Sprinkle the remaining ½ cup of berries on top of the bake.
7. If desired, sprinkle hemp seeds, sliced almonds and coconut flakes on top. 
8. Place in the oven for 45 minutes. Cut into 9 squares, serve with vanilla Greek yogurt and enjoy!

Notes

• When buying oats, be sure to purchase rolled/old fashioned oats instead of instant/quick oats. Instant oats are often processed. 
• Frozen fruit is more cost effective and lasts longer in the freezer. 
• To increase protein intake, try adding a scoop of vanilla or unflavored protein powder!
• Milk: Cow’s milk will make this dish more calorically and protein dense, however almond, oat or any type of milk can also work!

References:

[i] Wu JR, Leu HB, Yin WH, Tseng WK, Wu YW, Lin TH, Yeh HI, Chang KC, Wang JH, Wu CC, Chen JW. The benefit of secondary prevention with oat fiber in reducing future cardiovascular event among CAD patients after coronary intervention. Sci Rep. 2019 Feb 28;9(1):3091. doi: 10.1038/s41598-019-39310-2.

[ii] Schwalfenberg G. Omega-3 fatty acids: their beneficial role in cardiovascular health. Can Fam Physician. 2006 Jun;52(6):734-40. Erratum in: Can Fam Physician. 2006 Aug;52:952. 

[iii] Motyka, S., Skała, E., Ekiert, H., & Szopa, A. (2023). Health-promoting approaches of the use of Chia Seeds. Journal of Functional Foods, 103, 105480. https://doi.org/10.1016/j.jff.2023.105480 

[iv] Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food Nutr Res. 2017 Aug 13;61(1):1361779. doi: 10.1080/16546628.2017.1361779.

[v] Kawatra P, Rajagopalan R. Cinnamon: Mystic powers of a minute ingredient. Pharmacognosy Res. 2015 Jun;7(Suppl 1):S1-6. doi: 10.4103/0974-8490.157990.