Breakfast: Baked Apples with Oatmeal and Yogurt

This recipe includes superfoods such as:

Cinnamon, Lemon, Apples

Health benefits of Baked Apples with Oatmeal and Yogurt

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Apples will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)

Ingredients

6 apples (Gala or Fuji), bottoms sliced so apples stand
1 fresh lemon, halved
4 tablespoons unsalted butter
6 tablespoons light brown muscovado sugar
1/8 teaspoon ground cinnamon
Pinch ground black pepper
1 cup apple cider
1 cup whole milk, heated
2 teaspoons finely grated orange zest
1 1/2 cups cooked quick-cooking steel-cut oatmeal, prepared according to package directions, warm
Low-fat Greek yogurt

Instructions

Preheat the oven to 375 degrees F.
Cut off the top third of each apple. With a small knife, and working from the top of each apple, carefully carve out a large "bowl," including the core, about 2 inches in diameter. Rub the cut part with lemon and put the apples into a 9-inch square baking dish. Dice the carved-out parts of the apples, without the seeds, and set aside.
Melt the butter in a small saucepan, and then whisk in 4 tablespoons of the muscovado sugar, the cinnamon and pepper and cook until smooth. Brush the inside of the apples with the butter mixture. Pour the apple cider into the bottom of the baking dish. Cover the dish with foil and bake until the apples are tender, about 30 minutes. Remove the foil and bake for 5 minutes longer.
Transfer the apples to a platter. Carefully strain the cooking liquid into a small saucepan and bring it to a boil. Cook until it is reduced and thickened, about 5 minutes.
While the apples are baking, stir the hot milk, remaining muscovado sugar, reserved chopped apples and orange zest into the warm oatmeal and cook for a few minutes. Divide the oatmeal among the baked apples. Top each apple with a dollop of yogurt and drizzle the reduced cider over the top.