Low sodium baked oatmeal snack cake

 

This is a low sodium version of a sheet snack cake. It gives 12 servings with a calculated sodium of 53mgs per piece. As with any recipe, best to confirm this with your dietitian to make sure that it fits with your dietary needs. The nutrition calculator I use is https://www.verywellfit.com/recipe-nutrition-analyzer-4157076 but since there are many others, it's always best to confirm with a dietitian. In addition, they will also be able to provide the amounts of other ingredients included to see if this is right for you. One piece is filling enough for a snack.

4 egg whites

½  cup brown sugar

½ cup 100% Maple syrup

2 tsp low sodium baking powder

2 tsp cinnamon

1 teaspoon allspice

½ teaspoon nutmeg

½ cup arrowroot flour

¼ teaspoon cream of tartar

½ cup puffed millet cereal

2 tsp vanilla extract

1 cup low fat milk

1/2 stick (4 tbsp) unsalted butter

½ cup finely grated apple

1 cup pure, unsweetened apple juice

5 cups old fashioned oats

1/3 cup dried fruit (cranberries)

 

Instructions

1.       Line the bottom of a 9x13-inch non-stick baking dish with parchment paper. Grease the sides well.

2.       Mix the butter, maple syrup, sugar, dried fruit, and milk in a small saucepan and heat until butter is melted. Set aside to cool

3.       Whisk egg whites,  with cream of tartar until smooth.

4.       Add the cooled milk and melted butter to the egg mixture and mix until combined

5.       Add the milk mixture, apple juice, and apple to the toasted oats, millet, baking powder and flour. Stir until combined

6.       Transfer the oatmeal mixture to the baking dish, and smooth the top with the back of a spoon. As the oats absorb the liquid, it will level out and firm up. Refrigerate the mixture overnight.

7.       Bake in a 350 degree Fahrenheit oven for 40-45 minutes, until fully set

8.       Remove from the oven, cut into squares

9.       Baked oatmeal can be stored in refrigerator for up to 5 days, and re-heated in a microwave before serving. For freezing, I wrap each square in foil and place in a freezer safe ziploc bag. I defrost it overnight in the refrigerator then heat up in the microwave.