Healthy Reese’s Peanut Butter Baked Oats!? Say less. Everyone loves an overnight oat for meal prep-ability, but in the winter when I'm craving something a bit warmer I enjoy a baked oat instead - and this one is quite the treat (a healthy one of course!) This breakfast is easy to make ahead of time, and absolutely delicious - so being healthy and hitting your health goals is convenient and fun! It’s gluten-free and refined sugar free, so it won’t spike your blood sugar. And it’s loaded with fiber and protein so it’ll help maintain a healthy gut and ensure you actually feel full!
Ingredients for your follicular phase: sprouted rolled oats, chia seeds, peanut butter, and egg. During the follicular phase, your metabolism naturally slows down, so you want to eat foods that aid liver detoxification to ensure estrogen buildup doesn't occur in the gut.
Oats are high in fiber which makes it wonderful for our body during the follicular phase. Fiber is key to helping our body flush out excess estrogen while our body ramps up production at this time of the cycle. The specific type of fiber it contains is called beta-glucan, which acts as a prebiotic for beneficial bacteria in our gut microbiome. And because a healthy gut is able to best regulate hormone production, this is very important! Rolled oats are also typically gluten-free by nature, so for those of us that are gluten sensitive - this is a great breakfast to have.
Chia seeds are rich in omega-3s and are also high in fiber, two important nutrients for the follicular phase. Fiber helps our body flush out excess estrogen and maintain a healthy digestive tract, while omega-3s are important for healthy ovulation. High FSH levels can lead to menstrual problems including PCOS, and omega-3s are shown to reduce FSH levels.
Peanuts (and peanut butter) contain high levels of magnesium, iron, and vitamin B6 which are all important nutrients to eat during this time.
Eggs are a follicular phase food because they are high in choline, which is an important mineral for fertility. Eggs also have high levels of omega-3 and are a wonderful source of protein. High FSH levels can lead to menstrual problems including PCOS, and omega-3s are shown to reduce FSH levels. Protein helps increase energy and promotes healthy egg production.
Reese's Peanut Butter Baked Oats
Serves: 2 Active Time: 5 minutes Total Time: 30 min
Ingredients
1 banana
1 egg
1 cup sprouted rolled oats
1/2 cup almond milk
1/2 tsp baking powder
2 tbsp peanut butter (plus more on top)
2 tbsp cocoa powder
2 tbsp chia
Top with
More peanut butter, to taste
2 tbsp chocolate chips
Process
Preheat oven to 350ºF
Add all the ingredients in a oven-safe tupperware or baking dish, starting with the banana so you can mash it without splashing milk.
Top with more peanut butter, then use a knife to swirl, creating a fun design. Add chocolate chips, and bake for 25 minutes, or until it passes the toothpick test.
If meal prepping, you can store them in Tupperware in the fridge, and then reheat them when you're ready to eat.
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