Spiced Oatmeal with Sautéed Apple

The story this dish tells

This cozy dish carries the warmth of European breakfast traditions, especially from northern regions like Scotland and Germany, where oats were a staple in everyday meals. The classic porridge was simple: oats boiled in water or milk, often seasoned with cinnamon, or served with stewed fruits. Over time, the recipe evolved across cultures, today's version uses unsweetened oat milk and a mix of warming spices inspired by apple pie. It offers comfort, simplicity, and a plant-based twist, ideal for a nourishing start to the day.

Health benefits

• Rich in beta-glucans, a type of soluble fiber that helps support heart health.

• Apple pie spices add antioxidant and anti-inflammatory properties.

• Naturally sweetened and plant-based.

• Supports stable blood sugar when paired with fiber and healthy fats.

Preparation tips

• Choose firm apples like Fuji or Honeycrisp so they hold their shape when sautéed.

• Cook the oatmeal the night before and reheat with a splash of oat milk.

• Add chopped toasted nuts or chia seeds for extra crunch and nutrition.

• Use virgin coconut oil for gentle stir-fries or cooking over medium-low heat.

  • Ideal: up to 320°F/160°C to prevent oxidation and free radical formation.

  • If you need higher temperatures (such as for vigorous stir-fries), opt for refined coconut oil or switch to a more stable oil such as avocado or ghee.

Best season to enjoy it

• Perfect for fall and winter mornings, but its cozy flavors make it a comforting option all year long.

Food safety notes

• Refrigerate leftovers promptly and enjoy within 2 days. Avoid reheating multiple times to maintain flavor and safety.

Spiced Oatmeal with Apple Recipe

Yield: 2 servings

Ingredients:
• 1 cup rolled oats
• 2 cups unsweetened oat milk
• 1 medium apple, diced
• 1 tsp. ground cinnamon
• 1/2 tsp. apple pie spice
• 1/2 tsp. vanilla extract
• Pinch of salt
• Sweetener of choice (maple syrup, honey, or chopped dates)
• 1 tsp. coconut oil (optional)

Instructions:

1. In a saucepan, heat the oat milk with cinnamon, apple pie spice, vanilla, and half of the diced apple.

2. Stir in the oats and cook over medium heat for 8–10 minutes, stirring often, until thick and creamy.

3. Meanwhile, over medium to medium-low heat, sauté the remaining apple cubes in a pan with the coconut oil until golden brown and tender (approx. 5 minutes).

4. Serve the oatmeal hot in bowls, topped with the sautéed apples and your preferred sweetener.

5. Garnish with extra cinnamon or chopped nuts if desired.

Storage and shelf life

• Store leftover oatmeal (without toppings) in an airtight container in the fridge for up to 2 days. Reheat gently with a splash of oat milk.

Healthier ingredient swaps

• Swap coconut oil for almond butter for a nutty, creamy twist.

• Use unsweetened applesauce or chopped dates instead of syrup for natural sweetness.

• Add a scoop of neutral plant protein powder before serving to boost satiety.

Pairing ideas

• Enjoy this oatmeal with a warm cup of chai tea or oat milk latte for a complete morning ritual.

• Alternatively, serve it after a refreshing green smoothie to balance warmth and freshness.

🤓 Did you know? Porridge has been a breakfast staple for over 2000 years. In Scotland, it was traditionally stirred with a wooden utensil called a spurtle and often eaten standing up! Today, it is celebrated for its adaptability to plant-based lifestyles and creative toppings.

Dietary restrictions to consider

• Oats may be contaminated with gluten unless certified gluten-free.

• Contains cooked apple, which may be a concern for some low-FODMAP diets.

Important: If you have any doubts about incorporating this food into your diet, it is always a good idea to consult with your dietician or doctor.