Whole Grain Goodness: Blueberry Banana Oatmeal Bake

March 1, 2023 General /FamilyRecipes

Eating whole grain foods—things like brown rice, corn tortillas, oatmeal, and 100% whole wheat breads and pasta—is good for the health of your family. Whole grains are more nutritious than refined grains; they contain fiber, which fills you up and keeps you full longer, and they’re also good for your heart.

At least half of the grains you choose each day should be whole grains. To meet that goal, choose whole grain cereals or muffins in the morning, make wraps with whole wheat tortillas for lunch, and try brown rice or whole grain pasta with dinner.

Blueberry Banana Oatmeal Bake

If your children like oatmeal, they’ll love this breakfast bake. It’s made with quick-cooking oats, blueberries, banana, milk, and eggs, so each serving provides fiber, protein, and calcium as well as natural, delicious sweetness from the fruit.

MAKES 8 SERVINGS

  • 1 large egg
  • 1 ripe banana, peeled and mashed (about ½ cup)
  • ¼ cup granulated sugar
  • 1 teaspoon vanilla extract
  • 2 cups 1% low-fat milk
  • 2 cups quick-cooking oats
  • 1 teaspoon baking powder
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon salt
  • 1 cup fresh or frozen blueberries
  • Preheat oven to 350°F. Lightly oil or coat a 9 x 9-inch baking pan with nonstick cooking spray and set aside.
  • In a large bowl, whisk together egg, banana, sugar, and vanilla until well combined. Whisk in milk. In another bowl, whisk together oats, baking powder, cinnamon, and salt. Add oat mixture to milk mixture and stir to combine. Stir in blueberries and pour mixture into prepared pan. The batter will be very liquid-y; but don’t worry, because the oats will absorb the liquid as they cook.
  • Carefully place baking dish in oven, and bake about 35 minutes, or until top turns golden and oatmeal is set. Cool for 10 minutes, slice (or scoop with a spoon!), and serve.

Tip: To make this morning meal even more special, top each serving with a dollop of low-fat vanilla yogurt.

Nutrition Information per Serving (1 slice):
170 calories, 3g fat (0.5g saturated), 180mg sodium, 30g carbohydrate, 3g fiber, 6g protein, 10% calcium, 8% iron

Whole Grains Blind Taste Test

HERE’S HOW IT WORKS:

1

Ask your children if they want to play the Blind Taste Test game. If they say, “yes,” have them close their eyes or put on a blindfold.

Toast one slice of white bread and one slice of whole wheat bread. Top each with your child’s favorite jam, jelly or peanut butter. Ask your taste tester to take a bite of each slice and then vote for their favorite. They can raise two hands if it’s a tie.

2

3

Do the same taste test with white and whole wheat pasta. Cook one cup of each, toss with pasta sauce, and then let the kids place their votes.

Other foods to compare include whole grain crackers versus regular crackers, whole wheat bagels versus white, and a whole grain breakfast cereal versus a refined one.

4