Cinnamon–Clove Oat Soufflé with Baked Apple: The Aromatic Logic of Comfort and Calm

There is nostalgia in the scent of warm apples and spice rising from the oven, a scent that soothes both appetite and memory. This breakfast soufflé takes that comfort and gives it purpose. Rolled oats are transformed into a cloud-like base, infused with cinnamon and clove for their potent anti-inflammatory polyphenols. Baked apples lend gentle sweetness and pectin, supporting digestion and blood sugar balance, while the dish’s airy structure offers the sensory pleasure of dessert without the metabolic baggage.

Nutritional Overview

(per serving)

Calories: 310 kcal
Protein: 10 g
Fat: 8 g
Carbohydrates: 50 g
Fibre: 6 g
Sugars: 18 g

(Values approximate; based on unsweetened almond milk and one small apple.)

Ingredients

(Serves 2)

For the Base
½ cup rolled oats
¾ cup unsweetened almond milk
1 egg yolk
1 egg white, whipped until soft peaks form
1 tbsp raw honey or maple syrup
¼ tsp ground cinnamon
Pinch of ground clove
Pinch of sea salt

For the Topping
1 small apple, thinly sliced
½ tsp coconut oil or butter
¼ tsp cinnamon
1 tsp maple syrup (optional)

Method

1. Warm the heart:

   In a small saucepan, simmer oats, almond milk, cinnamon, clove, and salt over low heat for 5–6 minutes until creamy. Stir in honey and egg yolk until smooth and golden.

2. Whip and fold:

   In a clean bowl, whisk the egg white until soft peaks form. Gently fold into the warm oat mixture to create a light, airy texture.

3. Bake the calm:

   Spoon the mixture into two small greased ramekins. Top with the apple slices, brush lightly with coconut oil, and sprinkle with cinnamon. Bake at 180°C (350°F) for 15–18 minutes until puffed and golden.

4. Serve with serenity: 

   Drizzle with maple syrup if desired. Best enjoyed warm, ideally with a quiet morning and slow breath.

The Science of the Dish

Oats (Avena sativa):
Rich in beta-glucans, oats promote stable blood sugar and reduce LDL cholesterol. Their polyphenols, avenanthramides, exhibit anti-inflammatory and vasodilatory properties, supporting cardiovascular health (Komatsu et al., 2018).

Cinnamon (Cinnamomum verum):
Cinnamon’s cinnamaldehyde has potent antioxidant and anti-inflammatory effects, improving glucose metabolism and reducing oxidative stress markers (Anderson et al., 2013).

Clove (Syzygium aromaticum):
Clove’s eugenol is one of nature’s most concentrated anti-inflammatory compounds, known to suppress COX-2 activity and inhibit lipid peroxidation (Kuroda et al., 2012).

Apple (Malus domestica):
Apples provide pectin, a soluble fibre that supports the microbiome and reduces gut inflammation. Their polyphenols, including quercetin, modulate immune responses and protect against oxidative cell damage (Boyer & Liu, 2004).

Egg (Gallus gallus domesticus):
Eggs contribute high-quality protein and choline, essential for neurotransmitter synthesis and liver function. Their amino acid profile helps stabilise blood glucose and sustain energy.

References

• Anderson, R. A., et al. (2013). Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care, 26(12), 3215–3218.

• Boyer, J., & Liu, R. H. (2004). Apple phytochemicals and their health benefits. Nutrition Journal, 3(1), 5.

• Komatsu, W., et al. (2018). Anti-inflammatory effects of avenanthramides on human macrophages. Food & Function, 9(2), 876–884.

• Kuroda, M., et al. (2012). Eugenol suppresses COX-2 expression in macrophages and exhibits anti-inflammatory activity. Journal of Agricultural and Food Chemistry, 60(12), 3062–3068.

Artistic interpretation - details may differ from the actual.