Keto Blueberry Oatmeal
A super flavorful low inflammatory recipe packed with fiber, nutrition and protein.
Servings 5
Calories 706kcal
Equipment
- Bowl
- Glass Container(for storage)
- measuring cups
- measuring spoons
- Coffee bean grinder
Ingredients
Pre-prepare cereal mix:
- 2 cups sprouted rolled oats ALWAYS use organic, gluten free oats!
- 1 cup hemp hearts organic, hulled - omit if you are estrogen dominant
- 1 cup coconut flour organic
- 1/2 cup chia seeds organic
- 1/2 cup coconut shreds or flakes organic (you can use leftover shreds from making fresh coconut milk or buy shreds from your local market
- 1 tbsp ground dandelion root found in bulk spice area at your Sprouts farmers market or Natural Grocers
- 1 tbsp ground milk thistle seed found in bulk spice area at your Sprouts farmers market or Natural Grocers
- 1/4 cup organic sunflower seeds raw Optional: use pumpkin seeds as well
- 1/4 tsp monk fruit powder (tan powder) pure, no erythritol
- 1 tsp psylium powder Organic preferred
How To Cook:
- 1/3 cup keto cereal mix from the mix you made above
- 1/2 cup water filtered
- 1 tbsp frozen wild blueberries Wild Blueberries have 30% more nutrition
- 1/4 cup Redwood Hill goat kefir Use coconut yogurt or kefir for vegan version
Instructions
Step 1
- Prepare the mix. Add the first 10 ingredients, shake/mix well. Store in a air tight glass container. You can omit and ingredient in the mix if you cannot find it. For the dandelion root and milk thistle seeds, I buy them bulk at my local Sprouts Farmers Market and grind them to a fine powder with an inexpensive coffee grinder I found for under $20 on Amazon. Make sure your coconut shreds(if you use the leftovers from making coconut milk) is toasted in the oven to kill any bacteria that may grow in the jar. Store bought shreds or flakes are safe and can be used without toasting.
Step 2 - Let's make breakfast!
- Add mix, water and blueberries in a microwavable bowl. Microwave on high for 2 1/2 minutes.
- Stir gently and add kefir. Serve Hot!
- You can add any fruit really, but blueberries are super good for your kidneys, high blood pressure, your heart and immunity. Adding higher sugar fruits like apples or bananas are ok, but tend to add more carbs and can set your body in a glucose state first thing in the morning. If you have blood sugar issues, add a pinch of cinnamon to help keep a healthy blood sugar balance.
Notes
The goal of a ketogenic diet is to limit the amount of "net" carbohydrates, or carbs that the body can break down and use for energy. Fiber does not count toward the net carbohydrate intake because it is not digested and does not raise blood sugar levels.
If a food has 10 grams of carbohydrates and 5 grams of fiber, the net amount of carbohydrates is 5 grams. This is because the fiber cancels out 5 grams of carbs, leaving only 5 grams of net carbs that the body can use for energy.
By adding fiber to the ketogenic diet, people can eat more vegetables and other high-fiber foods without going over their daily limit of net carbs. This can help you feel full longer, keep your digestive system healthy, and get a lot of important vitamins and minerals.