Vegan Fresh Berries & Oatmeal Bake

This Vegan Fresh Berries & Oatmeal Bake is a nutrient-dense, wholesome recipe that combines the goodness of whole grains, healthy fats, fresh fruits, and plant-based ingredients. This dish is not only delicious but also packed with health benefits, making it an excellent choice for breakfast, a snack, or even a dessert.

Vegan Fresh Berries & Oatmeal Bake

Vegan Fresh Berries & Oatmeal Bake Ingredients

• 2 cups rolled oats

• 1/2 cup almond butter (or any nut/seed butter)

• 1/3 cup maple syrup (or agave syrup)

• 1/4 cup coconut oil (melted)

• 1/2 cup fresh strawberries, chopped

• 1/2 cup fresh blueberries

• 1/4 cup chopped nuts (e.g., almonds, walnuts, sunflower seeds)

• 1 tbsp chia seeds

• 1/4 cup shredded coconut

• 1 tsp vanilla extract

• A pinch of salt

Vegan Fresh Berries & Oatmeal Bake Instructions

1. Preheat the oven to 300 °F

2. Prepare the Base:

   • In a large bowl, combine the rolled oats, chopped nuts or seeds, and shredded coconut .

3. Mix Wet Ingredients:

   • In a small saucepan, gently heat the almond butter, maple syrup, and coconut oil until smooth and well combined. Remove from heat and stir in the vanilla extract and a pinch of salt.

4. Combine Everything:

   • Pour the wet mixture over the dry ingredients and mix well until everything is evenly coated.

5. Add Fresh Fruit:

   • Gently fold in the chopped strawberries and blueberries. Be careful not to crush the berries too much.

6. Press into Pan:

   • Line a baking dish (8x8 inches) with parchment paper. Transfer the mixture to the dish and press it down firmly and evenly using a spatula or your hands.

7. Bake:

   • Place the dish in the oven for 20-25 minutes, until the mixture is golden brown.

8. Cut into Bars:

   • Once baked, lift the mixture out of the dish and serve

9. Store:

   • Store the granola bars in an airtight container in the refrigerator for up to a week. You can also freeze them for longer storage.

Optional Topping: Blueberry Coconut Cream:

• 1/4 cup fresh blueberries

• 1 teaspoon maple syrup

• 1 teaspoon lemon juice

• 1/2 cup coconut milk

• place into blender and blend until smooth

Tips:

• Stickiness: If the mixture feels too dry, add a bit more almond butter or maple syrup to help bind it.

• Drying Fresh Fruit: If you want to reduce moisture from the fresh fruit, you can lightly dry the strawberries and blueberries in the oven at a low temperature (200°F or 95°C) for about 30 minutes before adding them.

• Customization: Add other mix-ins like chia seeds, flaxseeds, or vegan chocolate chips for extra flavor and texture.

Enjoy your date-free vegan granola bars! They’re still delicious, naturally sweet, and packed with fresh fruit. 😊

Let’s explore the health and wellness aspects of this recipe in detail.

Nutritional Benefits of Key Ingredients

1. Rolled Oats:
   Rolled oats are a fantastic source of complex carbohydrates and dietary fiber, which help regulate blood sugar levels and promote digestive health. They are also rich in beta-glucan, a type of soluble fiber known to lower cholesterol and support heart health. Oats provide sustained energy, making them ideal for starting your day or refueling after a workout.

2. Almond Butter:
   Almond butter is a great source of healthy monounsaturated fats, which are beneficial for heart health. It also provides plant-based protein, vitamin E (a powerful antioxidant), and minerals like magnesium and calcium. These nutrients support muscle function, bone health, and skin vitality.

3. Fresh Berries (Strawberries and Blueberries):
   Berries are low in calories but high in antioxidants, particularly vitamin C and anthocyanins, which help combat oxidative stress and inflammation. Blueberries, in particular, are known for their brain-boosting properties, while strawberries support immune function and skin health. The natural sweetness of berries reduces the need for added sugars in the recipe.

4. Chia Seeds:
   Chia seeds are a nutritional powerhouse, offering omega-3 fatty acids, fiber, and plant-based protein. They help promote satiety, support gut health, and contribute to heart and brain health. When mixed with liquid, chia seeds form a gel-like consistency, which can aid in binding the ingredients together.

5. Coconut Oil and Shredded Coconut:
   Coconut oil contains medium-chain triglycerides (MCTs), which are easily metabolized for quick energy. While it’s high in saturated fat, it can be part of a balanced diet when used in moderation. Shredded coconut adds texture and a hint of natural sweetness, along with additional fiber and healthy fats.

6. Maple Syrup:
   As a natural sweetener, maple syrup provides a healthier alternative to refined sugar. It contains trace amounts of minerals like manganese and zinc, which support immune function and metabolism. However, it should still be used in moderation to keep the recipe low in added sugars.

7. Nuts and Seeds:
   The addition of chopped nuts (e.g., almonds, walnuts, or sunflower seeds) boosts the protein and healthy fat content of the dish. Nuts are also rich in vitamins, minerals, and antioxidants, which contribute to overall wellness.

Health and Wellness Highlights

• Balanced Nutrition: This recipe offers a balanced mix of macronutrients—carbohydrates from oats and fruits, healthy fats from almond butter and coconut oil, and plant-based protein from nuts and chia seeds. This balance helps keep you full and energized throughout the day.

• Antioxidant-Rich: The fresh berries and chia seeds provide a significant dose of antioxidants, which protect your cells from damage caused by free radicals and support overall health.

• Gut-Friendly: The fiber from oats, chia seeds, and nuts promotes healthy digestion and supports a diverse gut microbiome.

• Heart-Healthy: The combination of oats, nuts, and seeds helps lower bad cholesterol (LDL) and supports cardiovascular health.

• Vegan and Allergy-Friendly: This recipe is entirely plant-based, making it suitable for vegans and those with dairy or egg allergies. It can also be adapted for gluten-free diets by ensuring the oats are certified gluten-free.

Optional Topping: Blueberry Coconut Cream

The optional blueberry coconut cream topping adds a creamy, indulgent touch without compromising health. Coconut milk provides healthy fats, while blueberries and lemon juice add a burst of antioxidants and vitamin C. This topping is a delicious way to enhance the flavor and nutritional profile of the dish.

Conclusion

The Vegan Fresh Berries & Oatmeal Bake is a celebration of health and wellness. It’s a versatile, nutrient-packed recipe that nourishes your body while satisfying your taste buds. Whether enjoyed as a breakfast treat, a post-workout snack, or a healthy dessert, this dish is a testament to how delicious and wholesome plant-based eating can be.