26 Oct

Quick, Healthy Breakfast - Gluten-free Oatmeal


Organic gluten-free oatmeal is a great way to start your morning. Providing your body with the nutrients and protective tools to build a healthy, active body.

Oatmeal and oat bran are significant sources of dietary fiber. This fiber contains a mixture of about half soluble and half insoluble fibers. One component of the soluble fiber found in oats is beta-glucans, a soluble fiber which has proven effective in lowering blood cholesterol.

Antioxidant compounds unique to oats, called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease, suggests a study conducted at Tufts University and published in The Journal of Nutrition.


In addition to its fiber benefits, oats are also a very good source of selenium. A necessary co-factor of the important antioxidant, glutathione peroxidase, selenium works with vitamin E in numerous vital antioxidant systems throughout the body. These powerful antioxidant actions make selenium helpful in decreasing asthma symptoms and in the prevention of heart disease. In addition, selenium is involved in DNA repair and is associated with a reduced risk for cancer, especially colon cancer.

The whole grains and dietary fiber in oatmeal are also shown to:

  • May help reduce High Blood Pressure
  • Substantially Lower Type 2 Diabetes Risk
  • Stabilize Blood Sugar
  • Enhance Immune Response to Infection
  • Significant Cardiovascular Benefits for Postmenopausal Women
  • Reduce Risk of Cardiovascular Disease
  • Protective against Childhood Asthma

As you can see, the list goes on and on. It is important to note that oats contain a very low level of gluten but are generally well tolerated by those who are gluten-sensitive. All of the brands I show below have all passed the ELISA testing for gluten levels, and are also wheat- and dairy-free. I love Bob’s Red Mill brand of oats because they use dedicated Gluten-Free facilities and testing to ensure their integrity.


My recipe for 1 serving:

1/4 dry cup oats* (makes 1 cup cooked)

1 tsp - 1 Tbsp Almond Butter

1/2 cup fresh mixed berries (blueberries, blackberries, raspberries)

Dash of unsweetened Almond Milk

Vanilla Stevia to taste

Nutritional Info including Almond Butter and Berries:

260 kcal, 8g fat, 38g carb (10g fiber), 10g pro

* Make sure to use the right amount of dry oats according to the brand you’re using, should be equal to one serving.

Here are three of my favorite oatmeal options:

Pocono - Cream of Buckwheat


Made with Buckwheat grains instead of oats, this is 100% gluten-free.

Bob’s Red Mill - 100% Whole Grain Steel Cut Oats


Steel-Cut Oats are freshly milled from high protein oats and cut into neat little pieces on a steel buhr mill. Steel Cut Oats are one of the healthiest foods you can eat and they make a delightful, full-bodied hot cereal with an appealing texture. These steel cut oats was the 2009 winner of The Golden Spurtle the annual World Porridge Making Championships that takes place in Scotland (the first American brand to win in the competition history (18 years).

Bob’s Red Mill - Whole Grain Rolled Oats


At last, oats that people with celiac disease or gluten intolerance can enjoy, too! Available in three varieties—Rolled, Quick-Rolled and Steel Cut—and made from oats grown by over 200 farmers dedicated to growing only pure, high-grade oats. Each farm delivery is sampled hundreds of times and tested with an R5 ELISA gluten test to ensure the absence of gluten. Advanced color-sorting removes undetected impurities. Roasting enhances that wholesome robust flavor you expect. Finally, the oats are packaged in 100% gluten free facility and tested for gluten again to ensure their purity.

Artisana Organic Raw Almond Butter


Artisana™ Organic Raw Almond Butter is a great way to add protein, essential vitamins and minerals to your diet.


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