I do love my oatmeal! I make WELL-FED Overnight Oats by mixing it with almond milk, almond butter and for a good stretch there I was adding collagen peptides or protein powder. So delicious, enjoying it cold in the morning during the warm summer months. Or having it warm me up, cooked hot in the winter paired with my coffee. A perfect start to my day. Often though, I give my oat love a break. That doesn’t mean I’m missing out on a tasty nutritious breakfast though. Nope. I have myself some N’Oatmeal! There are no oats in this n’oatmeal. Get it?
My N’Oats come from giving my digestion track a break from grains and gluten. I do eat healthy, the healthiest I have ever eaten in my life in fact, breakfast starts the day with sprouted grain bread and nut butter or oats as I mentioned above or kefir and raw honey. Lunch is usually a Well-Fed Greedy with the Greens salad, piled high with local farm-fresh spinach, arugula and healthy delicious vegetables with an egg or avocado or grilled chicken.
Dinner always from a recipe you find here on this site; a lean protein with a side of greens and vegetables piled high and a complex carb such as a sweet potato or perhaps quinoa to make the plate, and macros, complete. Plenty of healthy, nutritious Well-Fed foods all day every day. But, I like to go back to my more strict Paleo eating and remove all gluten and most, if not all, grains. It’s a gut feeling! Because even while eating healthy, too many grains and gluten can make for an unhealthy digestive track. Gut Health can become compromised. And our gut health is incredibly important to our overall health! Graphic below courtesy of thepaleodiet.com
If you have read or came across the book the Plant Paradox by Dr. Gundry, you may have learned that lectins can cause inflammation in the gut lining. The infographic below is from this very informative article found at drgundry.com/lectin-guide/
He points out a very important note in this write-up which rings so true in our personal health journeys.
How Can You Tell If You’re Lectin Intolerant?
Again, there are many people out there who don’t seem to display any negative effects when they’re exposed to even large amounts of lectins. And that’s great … they’re lucky. But it’s important for everyone to know whether or not they have a low tolerance for lectins.
Symptoms of lectin sensitivity can range from fairly mild to levels of high intensity. Even if you have some tolerance, you might think there’s nothing to be done about mild discomforts. It’s not true. With a bit of information and a few simple changes in your diet, you could really improve your comfort levels and uncover a hidden, youthful energy you never thought you’d be able to experience again.
With that being said, from my own personal experience, I know having seeds and nuts in my eating routine make me feel incredible! Full of energy and my skin and my over Whole Well-Being is very well! And in this article from Harvard, you can read that including nuts and seeds are a great way to get so much great nutrition and health benefits. So, let’s make some N’Oats!!
Avoiding nuts and seeds for better gut health? You shouldn’t
What’s in a nut?
Nuts are flavorful little packages of healthy unsaturated fats, protein, fiber, and other nutrients. For example, peanuts and pecans contain lots of B vitamins; almonds are rich in calcium and vitamin E; walnuts have lots of folate, vitamin E, and alpha-linoleic acid (ALA, an omega-3 fatty acid). And all nuts have magnesium.
“In just a handful of nuts, which is about an ounce or a quarter of a cup, you get a lot of bang for the buck. They contain anywhere from 3 to 7 grams of protein per ounce, 1 to 3 grams of fiber, and 160 to 200 calories,” says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital.
Sensational seeds
Tiny little seeds are also loaded with great big benefits. In one tablespoon of chia seeds, for example, you’ll get 2 grams of protein, 4 grams of fiber, and 78 milligrams of calcium. A tablespoon of flaxseed has 2 grams of protein and 3 grams of fiber. Hemp seeds contain only 1 gram of fiber in a tablespoon, but 10 grams of protein.
“Seeds have mostly healthy fats, some fiber, and about 150 calories per ounce. And they do have protein, about 5 to 9 grams per ounce,” McManus notes. “Flaxseeds and chia seeds are also good sources of plant-based omega-3 fatty acids, with two or three times the ALA of walnuts.”
A note on store-bought nut milks. Most, if not all, are made with some type of processed gums, such as guar gum, locust bean gum or xanthan gum. It’s very, very easy to make your own nut milk. Seriously, just the nuts and some water, blended. You can strain it through a paper towel, a very thin cloth towel or I have these produce bags that work fantastically to remove the chunks of nuts. Add a date to allow for naturally sweetened milk and you are on your Paleo Well-Fed way!
What’s great is that here, I am adding walnut milk. But, if you instead add a dollop or two of peanut butter (or almond butter if you want to keep it strict paleo) that will allow for the N’Oatmeal mixture to become more solid and you can then pick up a scoop and round them into edible balls, making Well-Fed Happy Power Ball Snacks easy to eat with your fingers and on-the-go! Well-Fed nutrition!
| Prep Time | 5 mins |
| Servings |
servings
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- 1 tbsp coconut flour
- 1 tbsp almond flour
- 1 tbsp coconut flakes
- 1 tbsp raw pepitas I say pumpkin seeds in the video but you def want raw pepitas, as Nico corrects me
- 1 tsp chia seeds
- 1/2 tsp flax seeds
- 1-2 tsp hemp seeds
- 1 tsp cinnamon
Ingredients
N'Oatmeal
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- Combine all ingredients. Add your choice of nut milk and enjoy. I add strawberries and I warm the milk in the microwave for about 30-40 sec to make a warm bowl of N'Oats!
- Soak walnuts overnight. This simply makes them easier to blend. If you're tight on time, blending with water without soaking works just fine.
- You can drain the soaked water or not before you add more water, I personally haven't found much of a difference. Add 1 date for natural sweetener and blend in blender
- Place a paper towel or cloth over a bowl or stainless steel container. Then slowly pour blended walnuts and water over the cloth into a container to allow the tiny nut chunks to be separated from the liquid.
- Enjoy or Place in fridge. Stays good for about seven days.