Last week I attended an online webinar about oats and dairy, and their powerful combination. I took away a great recipe that I want to share with you all, but first let’s talk about the facts. More specifically the nutrition facts.
For most, our diets are falling short on many key nutrients and foods. While our diet today does not fall short on calories, we are falling short on calcium, vitamin D, potassium and fiber. In addition to falling short on key nutrients we are also not consuming recommended amounts of dairy and whole grains. In fact 85% of the American population does not meet the daily dairy recommendations and 99% do not meet daily whole grain recommendations. Very shocking numbers if you ask me!
It so happens that oats and dairy contain some of these key nutrients we are lacking, so let’s fill in the gap. Consuming oats and dairy = protein + fiber + 9 key nutrients including calcium, vitamin D, potassium and 6 other nutrients. Since we have our solution to these short comings I can now share with you a delicious and fast, oat and dairy recipe.
I made it over the weekend and it was good (and easy). You literally could have it for any meal, and it can be consumed on the go. I made a few adjustments to the recipe and think I could still tweak it, but that is up to you. Be open to adding your own ingredients.
Baked Oatmeal Quiche Cup
The recipe makes around 16 quiches. Prep time: 15 minutes, Cook time: 20-25 minutes.
1 ½ cup fat free milk
4 eggs, slightly beaten
2 teaspoon baking powder
1/8 teaspoon salt
½ teaspoon black pepper
1 teaspoon dried thyme leaves
3 cup quick or old fashioned oats- I like the old fashioned better
1 cup fresh or frozen broccoli
1 ½ cup chopped spinach- my addition to the recipe
¾ cup fresh white corn- my addition to the recipe
1 cup shredded reduced fat cheese- my addition to the recipe
The recipe also calls for ½ cup chopped cooked lower sodium ham – I omitted this ingredient
1. Preheat oven to 375 degree Fahrenheit. Spray muffin pans with non-stick cooking spray or line with 16 paper cupcakes liners.
2. In a large bowl, whisk together milk, eggs, baking powder, salt, pepper, and thyme. Stir in oats and let oats absorb mixture for at least 5 minutes.
3. Chop broccoli, and spinach. Cut corn kernels away from stock. Stir broccoli, spinach, corn, ¾ cup of cheese into oats mixture. Save ¼ cup of cheese to top the batter once in muffin tin.
4. Scoop ¼ cup of batter into muffin cups. Sprinkle your left over cheese on top of muffin batter.
5. Baked 20-25 minutes until the edges start to brown and are firm to the touch.
6. Cool or a wire rack to eat right away- as I did. Also consider topping your muffin with sriracha.
The end result is a nutrient packed baked oatmeal quiche that is moist and truly delicious. If you decide to add any additional ingredients be sure to share.