This Apple Oatmeal Recipe is incredibly tasty. It’s also suitable if you’re on a low histamine (without the raspberries), vegan or dairy free diet and in theory gluten free diet. See the note further down on gluten.

Oatmeal or porridge (as some people know it) can be a really healthy and delicious breakfast option if it’s made with the right ingredients. I know like any dish - ingredients are the key to transforming what can be a dull and unappetising meal into a delicious meal. But oatmeal does typically have a bad rap for being bland and boring. This apple oatmeal recipe is quite the opposite.

Is Oatmeal Gluten-Free?

Oats are naturally gluten-free whole grains, but during processing, oats can sometimes become cross-contaminated. If you have a gluten sensitivity or are on a gluten-free diet, look for certified gluten-free oats.

Celiac disease

The National Celiac Association recommends that “if you choose to eat GF oats, check the package for clear labeling that the product is labeled gluten-free. Then, NCA recommends that you assess each manufacturer individually regardless of whether they use purity protocol or mechanically sorted GF oats.”

Is Oatmeal Healthy?

Oatmeal is considered a health food and here’s why:

Lower Cholesterol

It’s rich in a soluble fibre called beta glucan which can help lower LDL (bad) cholesterol.

Gut Health

The beta-glucan soluble fibre promotes regular bowel movements so it can help with constipation.

It also supports healthy gut bacteria, which may reduce symptoms associated with irritable bowel syndrome and other intestinal problems.

Anti-Inflammatory

Oats are high in antioxidants that aren’t found in other cereal grains. These antioxidants are known to reduce inflammation.

Blood Sugar Control

The soluble fibre in oats can help to keep blood sugar levels stable. The glycemic load of less-processed oats is low to medium.

Weight Management

Eating fibre-rich foods especially those containing beta-glucan increases feelings of satiety and may make you feel fuller for longer.

Other Ingredients

Cooked oatmeal can be both healthy or unhealthy, depending on what you add to the base of oatmeal.

Like instant oatmeal, many oatmeal recipes majorly up the sugar and empty carbohydrates (lacking in nutrients and highly processed) content.

But when you make a homemade oatmeal recipe like this apple one with ingredients such as coconut milk, ginger, nuts, seeds and fruit you naturally sweeten and increase the flavour in a deliciously nutritious way.

Apples

Apples’ nutrients vary a bit, depending on the type you eat. Red apples may be the healthiest variety of apple, which is what I’ve used in this apple oatmeal recipe. Their dark, red skin contains more antioxidants (substances that protect cells from damage).

But all apples are loaded with nutrients, fibre and water for increased hydration.

Raspberries

Raspberries are naturally sweet in flavour but like other berries a low glycaemic fruit to eat helping to avoid blood sugar spikes. They are also a good source of fibre, vitamin c and other powerful antioxidants. I’ve used frozen raspberries in this recipe.

Chia seeds

Don’t be fooled by these tiny seeds, as they are one of the few foods to pack such a nutritional punch.

Studies show that chia seeds boost vitamin and mineral absorption in your gut too. They also promote the growth of “good” gut bacteria.

Sunflower seeds

The monounsaturated and polyunsaturated fats in sunflower seeds are great for heart health. They also contain antiinflammatory and energising nutrients.

Pumpkin seeds

Pumpkin seeds are rich in zinc, an essential mineral that helps the immune system fight bacteria and viruses.

Almonds

Almonds are loaded with healthy nutrients. They're excellent sources of monounsaturated and polyunsaturated fats and are high in magnesium.

Almonds and almond skin are also considered prebiotics because they can help your beneficial gut bacteria flourish.

Ginger

Ginger is a nutrient powerhouse. And gingerol, a natural component of ginger root, benefits gastrointestinal motility (the rate at which food exits the stomach and continues along the digestive process). This helps to reduce IBS symptoms like gas and bloating

Coconut milk

Coconut milk nutrition contains beneficial fat called lauric acid. Lauric acid is a medium-chain fatty acid that’s easily absorbed and used by the body for energy. So it’s great for increasing energy levels.

While coconuts’ fatty acids are primarily saturated fats, they don’t raise cholesterol levels and blood pressure. Instead, they’re known to actually do the opposite. Coconut milk nutrition can help you lower cholesterol levels and improve blood pressure.

How to Make This Easy Apple Oatmeal Recipe

Prep time: 5 minutes

Cooking time: 5 minutes

Serves 2

INGREDIENTS:

• 80g gluten free jumbo oats (organic)
• 100ml coconut milk (opt for a brand that has nothing added)
• 2 teaspoons almond butter
• 2 apples (chopped into small pieces)
• 1 large handful of raspberries (fresh or frozen)
• 300ml purified water
• 2 thumbnail size slices fresh root ginger (peeled and chopped into small fragments)
• 2 teaspoons chia seeds
• 1 heaped tablespoon pumpkin seeds
• 1 heaped tablespoon sunflower seeds
• 20 raw almonds

 

INSTRUCTIONS:

1. Put the apple, oats, water, chia seeds, ginger and coconut milk in a saucepan and simmer for about 3 minutes on a medium to high heat.
2. Stir in the raspberries, almond butter, almonds, pumpkin seeds and sunflower seeds to your oatmeal mix and cook for another minute or so until you have the desired consistency.
3. Serve and enjoy this yummy, warm and nourishing apple oatmeal recipe.

More healthy recipes that don't take forever to prepare can be found here.

DID YOU MAKE THIS OATMEAL RECIPE?

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