Low Histamine "No-Oatmeal" Recipe

While oatmeal is part of the low histamine food list, some people just don’t tolerate grains while their digestive system is in distress, and so, even if you are craving your favorite warm bowl of morning oatmeal that you once tolerated just fine, you probably don’t dare put even a spoon of it in your mouth.

Luckily for you, I have something else I think you’ll love. A warm breakfast option with a porridge-like texture, and of course, containing only the best low histamine ingredients. 

Trust me, you won’t even miss your regular oatmeal any more. 

 

And, for those that don't wish to leave the oatmeal behind entirely, you can always sub this recipe in for a change of pace here and there!

Low Histamine No-Oatmeal Ingredients

Introducing "noatmeal". You’ve heard of nicecream, a non-dairy form of ice cream made with frozen bananas, and this is a similar concept (except low histamine, okay). You get all of the yumminess of oatmeal, without a trace of the oats. 

What’s in it?

For starters, hemp hearts, coconut flour and shreds, flax meal and chia seeds, all mixed up in a neat little breakfast package. But let’s be honest, with this goodness, you can eat it for breakfast, lunch or dinner!

Why these ingredients? 

Not only are these ingredients all low histamine, they’re nutritious and beneficial, too. 

 

Let's dig a little deeper to see how these ingredients are perfectly selected to make your delicious breakfast a health-boosting recipe.

Hemp hearts are around 30% fat and contain inflammation-fighting omega 3 oils. Additionally, they’re made up of around 25% protein, have an array of healthy minerals and vitamins such as vitamin E, magnesium, calcium, iron and zinc to contribute, and are a great source of arginine, a healthy amino acid (1). 

As a result, research shows that adding hemp to your daily diet can help to reduce the risk of inflammatory conditions, improve skin conditions that cause the skin to dry and flake, and possibly most essential of all have been shown to reduce itchiness of the skin (2). Additionally, all of these happen to be symptoms of histamine intolerance, as well, which makes this recipe double effective!  

Coconut is used in in three forms in this recipe, and coconut really is such a great and versatile option when you’re trying a low histamine eating plan. It is typically well tolerated and adds a healthy source of calories in the diet as coconut is high in fat. It’s particularly good for those who are trying to minimize weight loss and satisfy hunger cues when cutting out higher histamine foods. 

Coconut is rich in a variety of nutrients particularly manganese, copper, iron and selenium. Manganese helps to make and activate certain types of enzymes that are needed to break down food, so it can be helpful to include it in your meals if you suffer from regular bloating (3). 

Flax is another great source of healthy fats and also comes with an astounding nutritional profile (4). With almost 2 grams of fiber per tablespoon, omega 3 fats, B vitamins, calcium, iron, magnesium, phosphorus and potassium, there’s no wonder these little golden seeds are a must have in a healthy diet. 

They’re also anti-inflammatory, have cholesterol moderating properties that increase good cholesterol while lowering bad, and they’ve been shown to have blood pressure and blood sugar (5) lowering effects, too. 

Chia seeds are another low histamine nutrient powerhouse. These tiny seeds come packed with fiber, vitamins and minerals, antioxidants and omega 3 oils. Just like flax, they have many health benefits (6) as a result and are a must-have in your low histamine diet. 

 

As you can see, we've chosen all of these ingredients quite carefully and there's a lot to it! If you haven't already, I certainly recommend you to get our free low histamine diet guide which has a list of specifically chosen foods that are not only low in histamines themselves, but actually exclude gut irritants, histamine-releasing foods, mast cell destabilizing foods while including several anti-histamine foods. Click below to get the free foods list:

 

Get the FREE foods list

Now for the fun bit: how do you make this delicious noatmeal?

 

Low Histamine Coconut Maple No-Oatmeal Recipe

Ingredients (makes 1 serving):

• ½ cup of unsweetened coconut, macadamia nut or hemp milk
• Pinch of salt 
• 2 tablespoons of hemp seeds
• 1 tablespoon of ground flax seeds
• 2 tablespoons of soaked chia seeds (soak in water or milk for at least 20 minutes) 
• 2-3 tablespoons of coconut flour 

 

Optional Toppings:

 

• 1-2 tablespoons unsweetened coconut shreds
• 1 teaspoon pure maple syrup (or 1 teaspoon of raw honey, if tolerated)
• ½ teaspoon pure vanilla extract

Instructions:

1. Combine the ingredients in a microwave-safe bowl and microwave for 2 minutes on high, stirring midway through. Microwave longer if a thicker consistency is desired. 

2. Drizzle the maple syrup and vanilla extract over the top and sprinkle with coconut shreds. Enjoy!

 

 

References:

1. Mihoc M, Pop G, Alexa E, Radulov I. Nutritive quality of romanian hemp varieties (Cannabis sativa L.) with special focus on oil and metal contents of seeds. Chem Cent J. 2012 Oct 23;6(1):122.
2. Callaway J, Schwab U, Harvima I, Halonen P, Mykkänen O, Hyvönen P, Järvinen T. Efficacy of dietary hempseed oil in patients with atopic dermatitis. J Dermatolog Treat. 2005 Apr;16(2):87-94.
3. Avila DS, Puntel RL, Aschner M. Manganese in health and disease. Met Ions Life Sci. 2013;13:199-227.
4. Rabetafika, H., et al. Flaxseed proteins: food uses and health benefits. International Journal of Food Science & Technology. 2011. 46(2):221-228.
5. Mani UV, Mani I, Biswas M, Kumar SN. An open-label study on the effect of flax seed powder (Linum usitatissimum) supplementation in the management of diabetes mellitus. J Diet Suppl. 2011 Sep;8(3):257-65.
6. Ciftci, O., et al. Lipid components of flax, perilla, and chia seeds. European Journal of Lipid Science and Technology. 114(7): 794-800.