5 Minute Grain-free Oatmeal
Do you miss traditional breakfast foods? You no longer have to! This creamy, delicious grain-free oatmeal recipe is quick and easy to make and requires no cooking. It is gluten and dairy free, paleo, and AIP, and full of fiber.
5 Minute Grain-free Oatmeal
If you followed along for a while you know I am all about starting my day with a savory high protein breakfast. I do this to set myself up for a day of good blood sugar balance. That said, sometimes you just feel like a good old comfort breakfast meal which is a request I get a lot from my clients as well. So I went digging and found an amazing product that will satisfy all of your wildest oatmeal/porridge cravings. Pure traditions sell an amazing instant farina mix made of tigernut, coconut, cinnamon, konjac root, and Himalayan pink salt. Which makes it naturally grain and gluten free, and AIP friendly, hurray!!!
Now before I tell you about all the wonderful things you can do with this farina I do want to emphasize that eating a regular meal for breakfast is still a better choice and will provide you with more nutrients. So I would recommend using this recipe as a treat.
But you can get excited because this recipe is a lifesaver for really busy times when traveling and whenever you crave more of a traditional breakfast.
Benefits of this Grain-free Oatmeal Recipe
- High in fiber: Fiber is very important for overall health. It is food for your gut bugs and helps you eliminate daily. Depending on where you are on your healing journey you may not tolerate a lot of fiber, so keep that in mind.
- Great way to sneak in supplements: Did your doctor tell you to take things like l-glutamine or other supplement powders? This recipe is a great way to mix them without even noticing that they are there.
- Comfort food breakfast: Cravings for a “regular” breakfast can be one of the hardest things for many people when they adopt a healing protocol. This recipe will satisfy those cravings.
- Low carb: Unlike regular oatmeal, this instant farina mix is naturally low in carbs, which is a better way to start your day. Tigernuts are naturally sweet and you, therefore, do not have to add any sweetener to this recipe.
- Quick and easy: This recipe is whipped up in only 5 minutes and is therefore a perfect recipe for a very busy morning. You can even mix all the dry ingredients together the night before (farina, protein powder, cinnamon, and other supplements) to speed up the process even more. All you need to do is add hot water, stir and add your favorite toppings.
- Great for traveling: This recipe is a life-saver for when you are traveling to a place without a kitchen. All you need is hot water and a spoon. Simply bring the farina, protein powder, cinnamon, and supplements you want to add and some fruit. You could even prepare the dry mix beforehand and store the individual portions in a stasher bag. That way you don’t have to bring so many bottles.
Ingredients in AIP Oatmeal
- Instant Farina: You can order the grain-free instant farina at Shop AIP. The regular bag comes with about 9 servings for this specific recipe.
- Protein Powder: As mentioned earlier eating protein for breakfast is super important for blood sugar regulation. Even with comfort food like this one you can make that happen by adding protein powder. How much depends on your specific needs. This is my favorite brand by Amy Myers. If you are simply eating this as a side/dessert and you had ample animal protein already then you can skip this step.
- Supplements: You can add any powdered supplement that you are using. Always consult with your physician before adding a supplement. I added whole bone calcium to this recipe. Why? Because for many people on a dairy-free diet it is quite tricky to get enough calcium. Especially on the autoimmune protocol. This bone meal is technically not a supplement because it is ground up bones which provide a wholefoods source of calcium. This recipe is a great way to “hide” it in your food. If you are getting enough calcium in your diet you don’t need this step because overconsumption of calcium is not good either. Talk to a nutritionist if you are unsure if you are getting enough calcium. 1/2 tsp of the whole bone calcium provides you with 70% of the RDA for calcium. Adjust it to your personal needs.
- Cinnamon: Cinnamon is a great source of the trace mineral manganese and of course it adds so much flavor.
- Water: But not just any water, filtered water. Tap water can be full of contaminants and it is therefore important to use a good water filter. I recommend and use the Berkey filter.
My Favorite Toppings
I like to add a mix of all of them but feel free to use whatever you like most.
- Coconut yogurt or yogurt (if you tolerate dairy): If you use coconut yogurt the brand you choose is crucial to it tasting either fantastic or not so great. Cocojune is my absolute favorite brand, Anitas and Coyo are great as well. Choose the plain/natural variety. When looking for a regular yogurt opt for full-fat from grass-fed cows. For both coconut yogurt and regular yogurt check the ingredients listed in the back and stick to the general rule of thumb: The fewer ingredients the better. The best coconut yogurt brands will only have coconut, water, and probiotic cultures, sometimes tapioca or cassava. This is an example of some of the names that can be listed as probiotic cultures B. bifidum, B. lactis, L. acidophilus, L. casei, L. delbrueckii subsp. bulgaricus, L. rhamnosus, Streptococcus thermophilus. Don’t be scared by these complicated names, those are great for you. If you live in NYC check out Farm to People. I get most of my stuff from there.
- Berries: Blueberries, raspberries, strawberries, a mix of different berries, The options are endless.
- Fruit: Really any seasonal fruit that you enjoy and tolerate will be a great addition.
- Nuts and seeds: If you tolerate them, sprinkling some nuts and seeds on top can add some extra flavor and nutrients. (This step is not AIP)
More Grain-free Breakfast Recipes
- Blueberry Lemon Pancakes (Paleo)
- Breakfast Plantains (AIP)
- Vegetable Breakfast Skillet (Paleo)
- Fluffy Paleo Pancakes (Paleo)
5 Minute Grain-free Oatmeal
For the grrain-free oatmeal
- 3/4 cup water
- 1 cup pure traditions instant farina (made from tigernut flour)
- 2 scoops protein powder (adjust to your needs)
- 1 tsp cinnamon
- 1 tsp whole bone calcium (optional, see notes)
- 2 Tbsp coconut yogurt (no additives)
- 2 cups fruit (berries, banana, peaches etc)
- Boil the water.
- In the meantime combine the farina, protein powder, cinnamon, and any supplement you want to add in a medium bowl. You could also mix it directly in the bowls you will be serving the oatmeal in. Simply use half of the ingredients for each bowl if you choose to do that.
- Add the hot water and stir. Let it sit for a minute until it becomes thicker. You can adjust the consistency by adding more or less water.
- In the meantime wash and cut the fruit. Once the oatmeal has the desired consistency add it to two serving bowls. Add 1 Tbsp of coconut yogurt to each and finish up by adding the fruit. You can sprinkle a little extra cinnamon on top if you like.
- If you are doing this recipe for yourself simply use half to the ingredients.
- Prepare the dry mix the night before for a super quick 1-minute breakfast.
- Buy the instant farina here.
- This recipe is a great way to sneak in powdered supplements. Always consult with your physician before adding a supplement. I added whole bone calcium to this recipe because for many people on a dairy-free diet it is quite tricky to get enough calcium. If you are getting enough calcium in your diet you don't need this step because overconsumption of calcium is not good either. Talk to a nutritionist if you are unsure if you are getting enough calcium. 1/2 tsp of the whole bone calcium provides you with 70% of the RDA for calcium. Adjust the amount to your personal needs.
- This is my favorite protein powder brand by Amy Myers.