How to Make a Oatmeal Nourish Bowl (low histamine)

This stunner, for breakfast, lunch, or din (because oats are fab that way) + all the health benefits. Don’t sleep on oatmeal, it’s a nutritional powerhouse:

 

šŸ™ŒšŸ½Provides antioxidants

šŸ™ŒšŸ½Lowers blood sugar levels

šŸ™ŒšŸ½Reduces risk of colon cancerĀ 

šŸ™ŒšŸ½Resistant starch feeds good gut bacteria, keeps you feeling full longer, and promotes regularityĀ 

 

MAKE A OATMEAL NOURISH BOWL

 

1. OATS:Ā 

@bobsredmill

GF QUICK OATS

 

2. MYLK:

@threetreesfoods Almond MilkĀ 

@nativeforestbrand Organic Unsweetened Simple Coconut Milk (no additives, preservatives, BPA-FREE can)

 

3. MIX IN SEEDS while cooking oatmeal to add omega-3s:Ā 

@nutiva chia seedsĀ 

@bobsredmill Ground Flax Meal (keep in fridge)

 

4. SEA SALT (minerals)

 

5. SPICES:Ā 

@cooksvanilla Pure Vanilla Powder

@spicelyorganics Ground Ginger (antioxidant) or Cardamom

 

6. SWEETENER:

@nutiva Coconut Sugar (unrefined sugar)Ā 

@coombsmaple Syrup

 

7. FRESH FRUIT

 

8. TOPPINGS:

Nuts/Nut butters/Seeds (nutrients, antioxidants, omega-3s) –Ā 

@maranathanutbutters Organic Creamy Almond ButterĀ 

@onceagainnutbutter TahiniĀ 

@manitobaharvest Hemp HeartsĀ 

@go_raw Organic Sunflower & Pumpkin SeedsĀ 

Let’s Do Organic Unsweetened Shredded Coconut

 

INGREDIENTS

1 c Bob’s Red Mill GF Quick Oat

1 c Native Forest Organic Unsweetened Simple Coconut Milk

Ā½-1 tsp Cook’s Pure Vanilla Powder

1 tsp unrefined coconut sugarĀ 

Pinch sea saltĀ 

1 tsp flaxseed meal

Blackberries and kiwis

2 tbsp shredded coconut

Pumpkin seedsĀ 

Maple syrupĀ 

 

MAKE ITĀ 

  1. In a small pot on the stovetop, on medium heat: add oatmeal, milk, vanilla powder, sea salt, and coconut sugar. Cook until soft and liquid almost absorbed to desired consistency.Ā 
  1. Add flaxseed meal, and mix until fully combined.
  1. Cook for a couple of minutes, stirring constantly.
  1. Pour into a small bowl. Top with a layer of shredded coconut. Add fruit. Drizzle maple syrup all over. Add a generous sprinkle of pumpkin seeds.

ENJOY!

 

**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).**

**Maple syrup and shredded coconut are two foods I added from the SIGHI list once I was stable. Both are rated a “0” on SIGHI.**

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.Ā 

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