🍎 Oatmeal & Apples (No Sugar, No Flour)
🛒 Ingredients
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1 cup rolled oats
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2 apples, peeled or unpeeled, grated or finely chopped
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2 cups water or unsweetened almond milk
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½ tsp cinnamon
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Pinch of salt
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1 tbsp chia seeds or ground flaxseed (optional, for fullness)
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Optional Mediterranean add-ins: chopped walnuts, almonds, or a few raisins
👩🍳 Instructions
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Cook the base
Add oats, water (or almond milk), salt, and cinnamon to a saucepan.
Bring to a gentle boil. -
Add apples
Stir in grated apples. Reduce heat to low. -
Simmer
Cook for 8–10 minutes, stirring often, until creamy and soft. -
Finish
Stir in chia or flaxseed if using.
Taste—the apples add natural sweetness, no sugar needed.
🍽️ How to Eat It
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Enjoy warm for breakfast, lunch, or dinner
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Eat plain or top with:
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A spoon of Greek yogurt
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Chopped nuts for healthy fats
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Extra cinnamon or a squeeze of lemon
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🌿 Why This Works Well
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High fiber → keeps you full longer
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Naturally sweet from apples
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Slow-digesting carbs
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Mediterranean-friendly & budget-friendly
🔄 Variations
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Baked version: Bake at 180°C / 350°F for 35 minutes
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Protein boost: Add egg whites while stirring (like oatmeal custard)
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Savory twist: Skip cinnamon, add pinch of salt + walnuts
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Extra volume: Add grated zucchini (you won’t taste it!)
