Recipe description
October 1, 2026
Menopause Support Oat Flax Berry Tray Bake
A fiber-rich oat and flax bake with berry polyphenols for everyday gut support.
High Fiber
Fiber Rich
Whole Grains
84%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: wheat, tree_nut, peanut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from oats, flaxseed, berries, and banana.
- Includes colorful berries and plant-based ingredients for polyphenols and dietary variety.
- Uses mostly minimally processed ingredients with healthy fats and very little added syrup.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Oats
2
cup
Flaxseed
4
tablespoon
Mixed berries
1.5
cup
Banana
2
piece
Maple syrup
2
teaspoon
Oat drink
1.5
glass
Baking powder
0.5
teaspoon
Vanilla Extract
0.5
teaspoon
Oil, olive
1
tablespoon
Salt
1
pinch
Instructions
1
Preheat the oven to 180°C (350°F) and lightly grease a small tray bake dish with olive oil.
2
In a large bowl, mix the oats, ground flaxseed, baking powder, and a pinch of salt.
3
In another bowl, mash the banana, then whisk in the oat drink, maple syrup, and vanilla extract.
4
Combine the wet and dry mixtures until evenly moistened, then fold in the mixed berries.
5
Spread the batter evenly into the prepared tray bake dish.
6
Bake for 30-35 minutes until set and lightly golden on top.
7
Allow to cool slightly, cut into squares, and serve warm or chilled, alongside plenty of fluids and varied plant foods across the day.
More Recipes For Your Gut
Nutrition
690 kcal
Calories
16 g
Protein
105 g
Carbohydrates
19 g
Fiber
32 g
Sugar
22 g
Fat
2 g
Saturated fat
0.5 g
Salt
FAQ
How many servings does this oat and berry tray bake make?
The recipe makes 2 servings, which can be cut into squares and served warm or chilled.
Can I use frozen berries?
Yes. Add them frozen, but the bake may need a few extra minutes in the oven.
Can I replace the oat drink?
Yes. Use another unsweetened plant drink or milk, keeping the same amount.
Is this recipe gluten-free?
It can be gluten-free if you use oats labelled gluten-free and check all other ingredient labels for cross-contamination.
How can I tell when the tray bake is ready?
It should look lightly golden and feel set in the centre after about 30–35 minutes.
How should I store leftovers?
Cool completely, cover, and refrigerate for up to 3 days. Reheat gently or serve chilled.
Can I prepare this recipe without maple syrup?
Yes. You can omit it, although the bake will be slightly less sweet.
Why is it helpful to drink fluids with a fibre-rich bake?
Fluids support comfortable digestion when increasing fibre. Increase fibre gradually and include a varied diet.
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