Sunbutter & Blueberry Jelly Oats (low histamine)

🫐 Sunbutter and blueberry jelly oats, plus all the toppings is the coziest wake-up call. This weather calls for it!


🌱The toppings aren’t just delicious, but they also deliver all the goods: good fats and seeds to support good hormone health. These key nutrients are readily absorbed through the gut, helping promote a healthy cycle. This is especially important for those with histamine intolerance/estrogen dominance. #foodismedicine


**Mast cells have receptors for estrogen and progesterone. Estrogen binds to the mast cell receptor, causing histamine release while down-regulating DAO activity. This means histamine isn’t broken down. Histamine also binds to ovarian cell histamine receptors, causing them to make more estrogen. And so the dysfunction continues.**


I used:

• @bobsredmill GF Quick Oats

• @cooksvanilla Pure Vanilla Powder

• @bigtreefarmsbali Coconut Sugar

• @threetreesfoods Almond Milk

• @bobsredmill Organic Ground Flaxseeds

• @coombsmaple Syrup

• @manitobaharvest Hemp Hearts

• @wegmans Organic Sunflower Kernels

• @maldonsalt

And more!




1/2 c GF Quick Oats 

1 c Three Trees Almond milk

⅓ c filtered water 

1 tsp unrefined coconut sugar 

½ tsp pure vanilla powder 




Handful frozen wild blueberries

Squeeze of lime juice (½ tsp lime juice is low histamine, so don’t add more than that)

2 tbsp maple syrup 

1/4 tsp chia seeds

1/2 tsp flax seeds

Optional: 1 tbsp unrefined coconut sugar 




Unsweetened shredded coconut

Sunflower Seeds 

Manitoba Hemp Hearts


Organic Sunbutter 





Cook oats and rest of ingredients on medium heat in a small pot, stirring constantly for about 5 minutes. Remove from heat, and pour into a small bowl.

In another small pot, make wild blueberry jelly. Add all ingredients, and stir constantly.  Cook for a few minutes, starting constantly, until fully combined and jelly consistency is achieved.

Pour over oats immediately. Add toppings, and 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.)**



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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