🍎 Mediterranean Apple Oatmeal (No Flour • No Sugar)
Ingredients
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1 cup rolled oats
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2 apples, grated or finely diced (with peel for fiber)
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2½ cups water (or unsweetened almond milk)
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½ teaspoon ground cinnamon
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Pinch of sea salt
Optional Mediterranean Touch (still no sugar)
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1 tablespoon chopped walnuts or almonds
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Zest of ½ lemon or orange
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½ teaspoon vanilla extract
Instructions
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Cook the Apples
Add grated or diced apples and ½ cup water to a saucepan.
Simmer over medium heat for 5 minutes until soft and fragrant. -
Add Oats
Stir in oats, remaining water, cinnamon, and salt. -
Simmer
Cook on low heat for 8–10 minutes, stirring occasionally, until thick and creamy. -
Finish
Add lemon/orange zest or nuts if using. No sweetener needed—the apples do the work. -
Serve Warm
Enjoy plain or topped with a few nuts for crunch.
🌿 Why This Fits the Mediterranean Lifestyle
✔ Whole grains only (no flour)
✔ Naturally sweet from fruit (no sugar)
✔ High fiber & slow-digesting carbs
✔ Keeps you full and energized
✔ Simple, affordable, and sustainable
🔄 Easy Variations
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Baked version: Bake at 180°C (350°F) for 30 minutes
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Overnight oats: Soak everything overnight, eat cold or warm
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Extra protein: Add a spoon of Greek yogurt on top (optional)
