Ginger Apple-stuffed Oats (low histamine)

It’s cold out, so it’s warming foods all day (keeps your digestive 🔥 lit).


🥣I wanted to make breakfast oats that remind me of apple fritter donuts, the healthy way. These turned out so yummy!


🍎You’ll get notes of ginger (antioxidant), vanilla, coconut sugar, maple syrup, and apple with each bite. Flaxseed meal adds a little crisp factor, and it’s honestly a mouth party.


💗It’s such a comforting meal, and such a treat. Make it!😀





½ c Bob’s Red Mill GF Quick Oats

1 c Three Trees Almond Milk 

1/3 c filtered water

½ tsp pure vanilla powder (Cook’s)

Pinch Maldon salt 

Optional: 1 tsp coconut sugar




1 Honeycrisp apple, cubed

1 tbsp virgin coconut oil 

⅛ tsp ground ginger 

1/2 tsp pure vanilla powder

½-1 tsp coconut sugar 

½ tsp flaxseed meal 

Pinch Maldon Salt 

2 tbsp maple syrup 



1. Add all oatmeal ingredients to a small pot on medium heat. Stir often, and cook until oats are soft/desired consistency.

2. In a separate small pan on medium heat, heat coconut oil. Add apple once oil is hot. Cook for a few minutes, stirring often until soft.

3. Add vanilla, ginger, sugar, and salt. Stir and cook for about 2 minutes, then add maple syrup. Mix until all ingredients are combined, then add flax meal. Mix again.

4. Cook for about 2 minutes stirring often. Continue cooking if you want less fluid. I like to cook it about 2-3 more minutes so more liquid is absorbed but there’s still a fair amount of syrupy liquid to stuff my oats with. Make it your own.

5. Scoop out the center of the oatmeal, and scoop apple mixture into the center.

Optional: Top with shredded coconut.


**GF/DF/LOW HISTAMINE (I followed mastcell360 low histamine foods list very strictly initially, then added some foods from the SIGHI list as I began to tolerate more foods, all under the care of a dietitian. A low histamine diet is restrictive and not meant to be followed long-term, as nutrient deficiencies may develop).**

*Shredded coconut I added from the SIGHI list once I was stable (rated a “0” on SIGHI).*




Hace frío, asi que estoy enfocandome en alimentos calientitos (mantienen su aparato🔥 digestivo encendido).

🥣 Quería hacer avena para el desayuno que me recordara a las rosquillas de buñuelo de manzana, pero en forma saludable. ¡Estos resultaron tan deliciosos!

🍎 Disfrutaras notas de jengibre (antioxidante), vainilla, azúcar de coco, jarabe de arce, y manzana dulce con cada bocado. Linaza agrega un pequeño factor crujiente, y honestamente es una fiesta en la boca.

💗Es una comida tan reconfortante y un realmente un placer. Hazla😉



1/2 taza Bob’s Red Mill GF Avena Rápida

1 taza Three Trees Almond Milk

1/3 taza de agua filtrada

1/2 cucharadita de vainilla pura en polvo (Cook’s)

Pizca de sal de Maldon

Opcional: 1 cucharadita de azúcar de coco




1 manzana Honeycrisp, en cubos

1 cucharada de aceite de coco virgen

1/8 cucharadita de jengibre molido

1/2 cucharadita de vainilla pura en polvo

1/2-1 cucharadita de azúcar de coco

1/2 cucharadita de harina de linaza

Pizca sal de Maldon

2 cucharadas de jarabe de arce


***Sin gluten/Sin lácteos/Vegano/Baja en histamina***


Hi, I'm Gabriela

I am a recipe creator and food blogger, have been a registered nurse for two decades, and will soon be an integrative and functional dietitian nutritionist. 

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