With autumn’s chill, warm and comforting, soothing and nutritious food returns to the table. For patients with digestive diseases, some traditional fall favorites like crunchy, raw apples and fall vegetables can be difficult to enjoy. Oats contain soluble fiber, and are a heart-healthy way to enjoy fall flavors and fully customizable to a range of dietary restrictions. In this recipe, the complex flavors of chai mix with cooked sweet apples to provide a new twist on a breakfast classic.
- 1 cup old fashioned rolled oats
- ½ cup water or milk
- 1 apple, diced (remove peel to reduce insoluble fiber)
- 2 T. of water
- ½ tsp. cinnamon
- ¼ tsp. ground cardamom
- ¼ tsp. ground ginger
- Pinch cloves
- Pinch allspice
- Pinch nutmeg
- Pinch black pepper
- 1 tsp. butter, canola oil, or light olive oil
- 2 T. toasted, chopped walnuts (if tolerated)
- Combine oatmeal with water or milk and bring to a boil in the microwave (2-3 minutes) or on the stovetop. Remove from heat and stir.
- In a separate pan, melt butter or oil and cook the spices over medium heat until fragrant (30 seconds)
- Add the apple and cook for 3-5 minutes until soft and fragrant.
- Add brown sugar and 2 T. of water, and cook until dissolved.
- Add cooked oats to the pan and mix all the ingredients together.
- Serve warm, topped with toasted walnuts, if desired.