Oatmeal, apple and carrots! I don’t eat any sugar at all! No flour

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Oatmeal with Apple and Carrots: A Wholesome Delight

Introduction

Oatmeal is a timeless, nourishing breakfast choice, loved for its versatility and health benefits. This recipe combines the natural sweetness of apples and the earthy goodness of carrots, creating a wholesome, fiber-rich dish. It’s perfect for a warm, comforting meal that keeps you full and energized without any added sugar or flour.

Origin and Cultural Significance

Oatmeal has been a staple in many cultures, from Scottish porridge traditions to American breakfast bowls. Carrots and apples are commonly found in European and Middle Eastern cuisines, often paired together for both savory and sweet dishes. This combination is inspired by the belief in food’s natural healing power—carrots for vision and digestion, apples for their fiber and antioxidants, and oats for heart health.

Ingredients Quantity

  • 1/2 cup rolled oats (or steel-cut oats for extra chewiness)
  • 1/2 cup grated carrot (about one medium carrot)
  • 1/2 cup grated apple (about half a large apple, preferably a sweet variety like Fuji or Honeycrisp)
  • 1 cup unsweetened almond milk (or water for a simpler version)
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg (optional, but adds warmth)
  • 1/2 teaspoon vanilla extract (optional, for extra depth)
  • Pinch of salt
  • 2 tablespoons chopped nuts (walnuts, pecans, or almonds)
  • 1 tablespoon chia seeds or flaxseeds (for extra fiber and omega-3s)

Optional Additions

  • Coconut milk for a creamier texture
  • Raisins or unsweetened dried fruit for natural sweetness
  • Nut butter (almond or peanut butter) for richness and protein
  • Pumpkin or sunflower seeds for added crunch
  • Fresh berries for an extra boost of antioxidants
  • Unsweetened shredded coconut for tropical notes

Tips for Success

  1. Use a naturally sweet apple like Honeycrisp or Gala to avoid the need for added sweeteners.
  2. Grate the carrot finely so it blends well with the oats and cooks evenly.
  3. Cook on low heat to allow the flavors to meld together and the oats to soften.
  4. Stir frequently to prevent the oats from sticking to the bottom of the pot.
  5. Let it sit for a few minutes after cooking to allow the oats to absorb any remaining liquid, making it creamier.
  6. Adjust the consistency by adding more liquid if you prefer a thinner oatmeal.

Instructions

  1. Grate the apple and carrot using a fine grater.
  2. In a small pot, combine oats, grated apple, grated carrot, almond milk (or water), cinnamon, nutmeg, and a pinch of salt.
  3. Cook on medium-low heat, stirring occasionally, for about 5-7 minutes or until the oats are soft and creamy.
  4. Once the oats are cooked, stir in the vanilla extract, nuts, and chia/flaxseeds.
  5. Remove from heat and let sit for a couple of minutes to thicken.
  6. Serve warm, topped with extra nuts, seeds, or coconut if desired.

Description

This oatmeal is naturally sweet from the apples, with a subtle earthiness from the carrots. The spices enhance the flavors without overpowering them, while the nuts and seeds add texture and crunch. It’s a satisfying, nutrient-packed breakfast that provides lasting energy and digestive benefits.

Nutritional Information (Approximate per serving, without optional toppings)

  • Calories: 250-300 kcal
  • Protein: 6g
  • Carbohydrates: 40g
  • Fiber: 7-8g
  • Fats: 8-10g
  • Sugar: 8-10g (naturally occurring from apples and carrots)
  • Vitamins & Minerals: High in Vitamin A (carrots), Vitamin C (apples), and fiber (oats, chia seeds, flaxseeds)

Conclusion

This Oatmeal with Apple and Carrots is a perfect breakfast for those avoiding sugar and flour. It’s naturally sweet, nutritious, and deeply satisfying, proving that healthy eating can be both delicious and fulfilling.

Recommendation

Pair this oatmeal with a warm cup of herbal tea or black coffee for a comforting start to your day. If you prefer a crunchier texture, toast the nuts before adding them. For meal prep, cook a big batch and store it in the fridge for up to 3 days—just reheat with a splash of almond milk.

Embracing Healthful Indulgence

Indulgence doesn’t have to mean unhealthy. This oatmeal recipe is proof that whole, natural ingredients can be both nourishing and delicious. By using apples and carrots for sweetness, you embrace a diet free of refined sugar while still enjoying a naturally flavorful meal. Your body will thank you for the fiber, vitamins, and sustained energy this wholesome breakfast provides!

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