No Flour, No Sugar

No Flour, No Sugar! Eat and Lose Weight
Healthy Oatmeal Breakfast Bake
Introduction
This wholesome breakfast recipe proves that healthy food can be delicious, filling, and satisfying. Made with natural ingredients and no refined flour or sugar, this oatmeal-based dish is perfect for anyone looking to eat clean, stay energized, and support weight loss. It’s quick to prepare and ideal for busy mornings.
Description
Soft, lightly sweet from fruit, and rich with nuts, this baked oatmeal dish has a custard-like texture thanks to the eggs and milk. It’s naturally sweet, nourishing, and keeps you full for hours—without guilt.
Ingredients
1 cup oatmeal (rolled oats)
1 glass milk (about 240 ml; dairy or plant-based)
1 apple, peeled and chopped
1 banana, sliced or mashed
3 eggs
60 g walnuts, chopped
Optional Additions
½ tsp cinnamon
½ tsp vanilla extract
Pinch of salt
Raisins or dates (optional, for natural sweetness)
Chia or flax seeds for extra fiber
Instructions
Preheat oven
Preheat to 180°C / 350°F. Lightly grease a baking dish.
Prepare oats
Place oatmeal in a bowl and pour milk over it. Let soak for 5 minutes.
Mix ingredients
Add eggs and mix well.
Fold in apple, banana, walnuts, and any optional ingredients.
Bake
Pour mixture into the baking dish.
Bake for 35–40 minutes, until set and lightly golden on top.
Cool & serve
Let cool slightly before serving.
Enjoy warm or cold.
Tips for Success
Use ripe bananas for natural sweetness
Do not overbake to keep it moist
Can be stored in the fridge for up to 3 days
Great for meal prep—slice and reheat
Nutritional Benefits (Approximate)
High in fiber and protein
Naturally sweetened with fruit
No refined sugar or flour
Keeps you full longer, helping reduce cravings
Serving Suggestions
Serve with yogurt or fresh berries
Add a drizzle of honey if not avoiding sugar
Enjoy with coffee or tea for a complete breakfast
Conclusion
This simple oatmeal breakfast is proof that you don’t need flour or sugar to enjoy something comforting and delicious. It’s nourishing, easy to make, and perfect for anyone focused on healthy living and weight management.