Refrigerator Oatmeal – GFCFSF

November 01, 2015

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Refrigerator Oatmeal - GFCFSF

Refrigerator oatmeal is a nutritious, adaptable, quick and easy meal that can be prepped ahead of time, so you can just grab your breakfast from the fridge and go. It is served cold. It has a wide array of possible flavors, but all of them have the same basic formula:

Refrigerator Oatmeal Guideline (serves 1):

½ cup old-fashioned rolled GF oats
½ cup non-dairy milk (coconut, almond, cashew, rice, etc.)

For flavor, add:

1/4-1/2 cup fresh, dried or frozen fruit of choice
2 tsp chia and/or flax meal
Other flavors (vanilla extract or bean (remove bean pod before eating), cinnamon, nutmeg, cardamom, ginger)

Mix all ingredients except nuts, seeds and sweetener in a 1 pint glass Mason jar, or other glass container of similar size. Cover with a lid and replace in the fridge. You can also substitute 1/4 cup of the non-dairy milk with non-dairy yogurt, if desired. Feel free to experiment; one of the great things about refrigerator oatmeal is how flexible it is!

In the morning, add:

1-2 tbsp seeds and/or chopped nuts (pumpkin seeds, sunflower seeds, slivered or chopped almonds, chopped pecans, chopped walnuts, etc.)
1-2 tsp sweetener of choice (maple syrup, brown sugar, agave syrup, honey, fruit jam, etc.)

A note to those on the Whole Food Diet: While all of these recipes are GFCFSF, not all follow the rules of this diet. When you use sweeteners, do not use brown sugar or agave. Honey, maple sugar, maple syrup or coconut sugar are legal, so stick to those. Ingredients such as peanut butter powder and instant coffee are also off-limits, but can be replaced with peanut butter and actual coffee.

Flax Cherry:

1/2 cup old-fashioned rolled GF oats
1/2 cup unsweetened coconut milk (carton, not canned)
1/2cup frozen sweet cherries
2 tsp flax meal
1/2 tsp vanilla extract
1/8 tsp cinnamon
2 tsp maple syrup

Pumpkin Spice:

1/2 cup old-fashioned rolled GF oats
1/2 cup unsweetened coconut milk (carton, not canned)
2 tbsp pumpkin puree
1 tsp flax meal
1/4 tsp pumpkin pie spice
1/4 tsp vanilla extract
1 tbsp chopped walnuts
2 tsp maple syrup

Salted Turtle:

1/2 cup old-fashioned rolled GF oats
1/2 cup unsweetened almond milk
1 medjool date, pitted and chopped
1/2 tbsp. unsweetened cocoa powder
1/4 tsp vanilla extract
1-2 tsp maple syrup
2 tsp chopped pecans
Sprinkle of sea salt (for topping)

Honey Peach:

1/2 cup old-fashioned rolled GF oats
1/2 cup unsweetened almond milk
2 tsp chia seeds
1/3-1/2 cup fresh or frozen peaches, chopped
1/2 tsp cinnamon
1/2 tsp vanilla extract
1-2 tsp honey
2 tbsp slivered almonds

Mocha:

1/2 cup old-fashioned rolled GF oats
1/2 cup unsweetened almond milk
2 tsp chia seeds
1/2 tsp vanilla extract
1 tbsp strong coffee
1 tsp cocoa powder
2 tsp honey

Raspberry Vanilla:

1/2 cup old-fashioned rolled GF oats
1/2 cup unsweetened almond milk
2 tsp chia seeds
1/2 cup raspberries
1/2 tsp vanilla extract
1-1/2 tbsp raspberry jam (sweetened with fruit juice only)

The following recipes are not Real Food legal.

Apricot Ginger:

1/2 cup old-fashioned rolled GF oats
1/2 cup unsweetened almond milk
2 tsp chia seeds
1/3-1/2 cup diced fresh apricot, or about 3 dried
Splash almond extract (about 3 drops)
1 tsp minced crystallized ginger (the sugar makes this illegal on Whole Foods diet)
2 tsp honey