Tag Archives: nuts

Cinnamon Crunch Instant Pot Grain Free Oatmeal (Paleo & Vegan)

This paleo and vegan Cinnamon Crunch Grain Free Oatmeal is made with low carb cauliflower rice, and it’s cooked in a flash in the Instant Pot! It’s a cozy and delicious breakfast on chilly mornings.Cinnamon Crunch Instant Pot Grain Free Oatmeal

While I usually tend to go for savory breakfast items like avocado toasts and eggs and bacon with veggies, on some chilly mornings, I crave a warm and sweet breakfast bowl. There was a time in my low fat days when all I used to eat every morning were oatmeals. I remember when overnight oats were crazy popular and I was obsessed with them as well at one point. While my digestion doesn’t handle oats well anymore, this Instant Pot Grain Free Oatmeal is a delicious, low carb substitute when I get that old craving.

Made with the ever-so-versatile cauliflower, which replaces many grain-based recipes so well, this “oatmeal” (or n’oatmeal) is so comforting with the mix of cinnamon, creamy dairy-free milk, and coconut sugar, with the added “crunch” from the toasted nuts and seeds.

Cinnamon Crunch Instant Pot Grain Free Oatmeal Cinnamon Crunch Instant Pot Grain Free Oatmeal

Also, this Cinnamon Crunch Grain Free Oatmeal only takes 2 minutes of cooking time in the Instant Pot, which means that you can easily have a delicious warm breakfast on busy mornings. The prep time takes just a few minutes as well, since all you need to do is add the ingredients into the Instant Pot.

As for the toppings, you can really go wild with whatever you want. I added frozen blueberries, toasted coconut chips, almonds, pumpkin seeds, and sunflower seeds to my oatmeal bowls. Next time, I think sliced bananas and almond butter would be nice additions as well. I also enjoyed the leftovers cold the next day, and it was as delicious chilled as it was warm.

If you are making this Cinnamon Crunch Grain Free Oatmeal ahead of time to eat later, make sure to add the toppings just before you eat it because they’ll soften up and lose the “crunch” factor if they sit in the oatmeal for a long time. Hope you enjoy this delicious and easy breakfast bowl, especially when you are missing those traditional oats like I do!

Cinnamon Crunch Instant Pot Grain Free Oatmeal

Cinnamon Crunch Instant Pot Grain Free Oatmeal (Paleo & Vegan)

Course: Breakfast
Prep Time: 2 minutes
Cook Time: 2 minutes
Total Time: 4 minutes
Servings: 4 servings
Calories: 305 kcal
Author: Jean Choi

This paleo and vegan Cinnamon Crunch Grain Free Oatmeal is made with low carb cauliflower rice, and it's cooked in a flash in the Instant Pot! It's a cozy and delicious breakfast  on chilly mornings.

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Ingredients

  • 1 medium head of cauliflower or 4 cups of riced cauliflower
  • 2 cups almond milk or dairy-free milk of your choice
  • 6 tbsp coconut sugar or 1/4 cup maple syrup
  • 2 tsp cinnamon powder
  • 1/2 tsp nutmeg
  • 1 tsp pure vanilla extract
  • 2 tbsp tapioca starch plus more, if needed
  • 1 cup toasted nuts and/or seeds
  • Optional toppings: sliced fresh fruits, dried fruits, toasted coconut chips, cacao nibs, chocolate chips, nut butter, etc

Instructions

  1. If you are using a whole cauliflower head, remove the leaves off the cauliflower and cut off the florets from the roots. Use a cheese grater or a food processor with a grater attachment, and grate the cauliflower into the size of rice.

  2. Add almond milk, coconut sugar, cinnamon, nutmeg, and vanilla extract to the Instant Pot and stir together. 

  3. Add the riced cauliflower on top of the liquid.

  4. Seal the lid, make sure the pressure valve is set to close, and set the Instant Pot to "Manual" for 2 minutes. 

  5. Once it finishes to a beep, immediately release the pressure valve and open the lid. 

  6. Sprinkle tapioca starch over the "oatmeal" and stir until thickened. Add more tapioca starch if you prefer the texture a bit thicker. 

  7. Transfer to bowls and top with nut, seeds, and/or your favorite toppings. Serve warm or chilled.

Recipe Notes

If you are making this ahead of time, don't add the toppings until you are ready to eat it. 

Nutrition Facts
Cinnamon Crunch Instant Pot Grain Free Oatmeal (Paleo & Vegan)
Amount Per Serving (1 serving)
Calories 305 Calories from Fat 171
% Daily Value*
Total Fat 19g 29%
Saturated Fat 1g 5%
Sodium 199mg 8%
Potassium 252mg 7%
Total Carbohydrates 29g 10%
Dietary Fiber 5g 20%
Sugars 13g
Protein 8g 16%
Calcium 25.7%
Iron 8.3%
* Percent Daily Values are based on a 2000 calorie diet.

What Great Grandma Ate / Jean Choi is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Regarding other affiliate links and affiliate relationships: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. Thank you for your support and understanding.

Vegan and Paleo Chocolate Nut Pulp Bites

Instead of throwing out the pulp you are left with after you make nut milk, save it to make this delicious Vegan and Paleo Chocolate Nut Pulp Bites!

Paleo Chocolate Nut Pulp Bites

Recently, I ended up making a large amount of cashew and almond milk as part of recipe testing I was doing. The process, which I’m sure most of you are familiar with, involves blending together nuts with water, then filtering the whole thing through a cheesecloth or a nut milk bag. What you are left with is creamy and delicious nut milk to use however you please, but you are also left with a ton of nut pulp that’s been filtered out through the process.

I used to throw out this nut pulp, or I’ve heard of others putting it in smoothies to add a dose of healthy fat and protein. However, I’m not much of a smoothie drinker (I prefer to chew my food), but really hate the idea of throwing anything out especially when it comes to nuts because they are NOT cheap. So in order save the pulp and put it to good (and SUPER YUMMY) use, I ended up making these Vegan and Paleo Chocolate Nut Pulp Bites.

Paleo Chocolate Nut Pulp Bites

These delicious and chocolate-y balls are so easy to make. All the work you do is in blending everything together and shaping them into round bites with your hands. But the result is so chewy and decadent that you’ll think you are eating a fancy dessert.

I’ve been enjoying one of these when I’m craving something sweet after my meals, or in the afternoons when I feel like snacking occasionally. I love that these are just sweetened with dates, making it a relatively healthy treat. Next time you aren’t sure what to do with leftover nut pulp, don’t throw it out! Make these tasty Vegan and Paleo Chocolate Nut Pulp Bites instead and you’ll thank me after when you get to taste one of these delicious babies.

Paleo Chocolate Nut Pulp BitesPaleo Chocolate Nut Pulp Bites

Vegan and Paleo Chocolate Nut Pulp Bites

Course: Dessert, Snack
Prep Time: 2 minutes
Cook Time: 2 minutes
Total Time: 4 minutes
Servings: 18 -20 bites
Author: Jean Choi

Instead of throwing out the pulp you are left with after you make nut milk, save it to make this delicious Vegan and Paleo Chocolate Nut Pulp Bites!

Print

Ingredients

  • 2 cups of nut pulp I used a combination of almonds and cashews
  • 1/3 cup chopped pitted medjool dates
  • 1/3 cup cacao powder
  • 1/4 cup coconut butter
  • 2 tbsp coconut oil
  • 1 tsp vanilla extract
  • 1/4 tsp sea salt
  • Optional, for coating: cacao powder, shredded coconut, or more nut pulp

Instructions

  1. Combine all ingredients, except the coating, in a food processor or blender and pulse until doughy.
  2. Use a spatula to mix everything together.
  3. Use your hands to shape the dough into 1-1 1/2 inch balls.
  4. To add coating, roll each ball in the coating of your choice.
  5. Store in the refrigerator for up to a week.

 

What Great Grandma Ate / Jean Choi is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Regarding other affiliate links and affiliate relationships: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. Thank you for your support and understanding.

How To Include Healthy Grains In Your Diet

You can’t. There’s no such thing as “healthy grains.” STOP EATING THEM RIGHT NOW.

Just kidding. When I used to be strict Paleo, that’s what I believed. This isn’t completely true. I think one of the main reasons some people get turned off by the Paleo diet is its restriction on grains. However, there are ways to include them in our diet that are healthful and helpful.

How to Include Healthy Grains in Your Diet

What’s wrong with grains?

One of the reasons grains have gotten such a bad rap in the Paleo community is because most people cannot properly digest grains, as well as beans, nuts, seeds, and legumes. They all contain something called the phytic acid, which blocks the absorption of beneficial minerals in the body. Phytic acid is contained in the outer coating of grains, and no matter how healthy and mineral-rich your favorite beans are, you aren’t digesting its nutrients and benefits, and ingesting them can do you more harm than good.

In addition, most consumption of grains in the modern world are not in their whole, unrefined forms. Refined grains in bread, pasta, cereal, and chips are manmade concoctions and actually strip our bodies of our bodybuilding nutrients. This happens because these products are processed and are considered “empty carbs” without any nutritional value, and as we consume them, our bodies try to maintain its vitamin, mineral, and enzyme levels by pulling them from our own reserves. This leads to major deficiencies and digestion problems. It’s no wonder that we are getting sicker and sicker as a society when we still see grains on the bottom of the food pyramid and most of us are eating them in their highly refined states.

To make matters worse, regularly eating refined grains and high intake of carbohydrates spike up our blood sugar causing a surge in our insulin level, which attempts regulate the high glucose intake. With the sudden spike in insulin, our blood sugar dips again as our cells absorbs the glucose from the blood very quickly. The constant blood sugar roller coaster and depletion of nutrients that our modern diet puts us through contributes significantly to the spike in the rate of obesity, diabetes, allergies, and autoimmune diseases we see today.

So… what grains can I eat?

People say to me that we have been eating bread for about 10,000 years so it couldn’t be bad for us. You even see it in the Bible. But guess what? Consumption of grains has never been as high as today in our history, and our ancestors ate grains in their whole, complex forms that were properly prepared.

What does “properly prepared” mean? Traditional diets consisted of grains that were soaked, sprouted, and/or fermented. This process greatly increases the ability for us digest and absorb their nutrients by activating the phytase enzyme, which reduces the level of phytic acid. If you do not want to give up your grains, I recommend you purchase sprouted grains and flours at Whole Foods or natural grocery stores. You can even soak and sprout them at home. I do this with any kinds of raw nuts or grains I purchase and it makes a huge difference in my digestion.

If you are super lazy like me sometimes, jasmine or white rice is an exception to the rule. Jasmine and white rice have been milled and the outer layer has been stripped, so there is a very low amount of phytic acid that exists and they are easy on the digestion. Contrary to popular belief, while brown rice contains more nutrients, they are not readily available to the body because they contain a high level of phytic acid which negates their benefits once ingested. However, to include more variety in your grain intake and gain all the benefits, here’s how you can soak and sprouts grains, as well as beans, nuts, and seeds.

How to soak and sprout grains, beans, nuts, and seeds

soak_nuts(Source)

1. Always use organic and raw grains, beans, nuts, and seeds.

2. In a glass jar, soak in water with 1 tbsp of apple cider vinegar. The amount of water should be about double the content you are soaking. The length of time varies, and you may need to change the water every 12 hours for longer soaking times. See the helpful guide above from http://wakeup-world.com/.

2. If only soaking, drain and cook as normally would. Soaking will shorten the cooking time for grains and beans. If you are soaking nuts or seeds, you can dehydrate them for 12 hours after, or keep them in the refrigerator and eat them slightly moist.

3. To sprout, drain and rinse. Place back in the jar and cover the jar with a cloth secured with a rubber band. In a dark area, place the jar on its side propped at an angle so the lid side is lower than the bottom of the jar. Place a bowl where the lid is so it can catch the water.

4. Rinse and drain every 12 hours while repeating step 3 for 1-5 days (refer again to the guide above for the length of time). When they are sprouted you’ll see small tails emerging at the end.

5. You can cook them immediately, store them in the refrigerator if you are using them in the next few days, or dehydrate them to make them last even longer. After dehydrating them, you can make sprouted flour by grinding them in the blender or food processor.

While it may seem like a lengthy process, it’s a necessary one if you want to gain the health benefits from these complex carbohydrates, and it ensures that you are digesting them properly. I also think that this keeps our intake in check. Refined grains are so easy access, which allows us to ingest them in way more quantity than we should. The traditional process of soaking and sprouting grains allows us to value these nutrients more, while helping us consume a more balanced ratio of this macronutrient.

How To Include Healthy Grains In Your Diet