Oatmeal has always been a comforting breakfast staple, but for those of us with Alpha Gal Syndrome (AGS), making this meal safe, creamy, and delicious requires a few tweaks. Enter the Instant Pot—a game-changer for crafting the perfect bowl of oats while keeping your kitchen routine simple and hands-off. Here’s how to make Alpha-Gal-friendly oatmeal that’s both nutritious and delicious.
Now, you can have a healthy and hearty breakfast on even the busiest weekday mornings.
Health Benefits
The oat grain, or groat, may be small, but it is a nutritional powerhouse that provides many health benefits. Here are three essential ways oats are good for you;
- Oats contain more protein than most grains, which provides sustained energy.
- They are a good source of fiber, including beta-glucan, a soluble fiber that can help reduce cholesterol and blood sugar levels.
- Oats also contain many powerful antioxidants, including avenanthramides. These compounds may help reduce blood pressure.
How To Make
Step #1: Spray the bottom and sides of the Instant Pot inner pot with vegan-safe nonstick cooking spray, and add in the quick oats and almond milk. Alternatively, add 1 cup of water to the pot and put the ingredients in a ceramic casserole dish that will fit on top of the trivet.
Step #2: Turn the valve to the pressure setting and select a manual cooking time of 5 minutes. Once cooking time has elapsed, do a quick release. Open the lid and stir.
Step #3: Dish up into bowls, and top with raisins, sliced apple, and a drizzle of pure maple syrup (or toppings of your choice). Enjoy!
Oatmeal Flavors
Benefits of Instant Pot Oatmeal
Instant Pot oatmeal offers the ultimate convenience for busy mornings:
- It’s a fast, hands-off breakfast ready in about 20 minutes.
- Completely gluten-free and dairy-free when prepared with safe ingredients.
- Perfectly creamy every time without constant stirring.
- A versatile, AGS-friendly meal that’s ideal for meal prepping.
Choosing the Right Oats
Not all oats are created equal, and your choice will affect the texture and cook time:
- Steel-Cut Oats: The least processed option, providing a chewy texture and hearty flavor. These are the most nutrient-dense choice.
- Old-Fashioned Rolled Oats: A creamier option with a smoother texture. Great for a faster, more comforting meal.
- Avoid Instant Oats: These cook too quickly, resulting in a gummy texture and fewer nutritional benefits.
For an AGS-friendly twist, double-check labels to ensure your oats are certified gluten-free and processed in a mammal-free facility.
Liquid Options for Alpha-Gal-Friendly Oatmeal
Creamy oats don’t need dairy! Here are safe alternatives:
- Water: A classic choice. You can add creaminess later with non-dairy milk or coconut cream.
- Non-Dairy Milk: Almond, oat, or soy milk work well. Always check labels to ensure the product is free of mammalian derivatives.
- Coconut Milk: For a rich, decadent bowl of oats, try adding canned coconut milk or cream.
How to Cook Alpha-Gal-Friendly Oatmeal in the Instant Pot
- Ingredients: Add 1 cup of oats and 1.5 cups of water (or your chosen liquid) to the Instant Pot.
- Seal the Lid: Move the steam release valve to Sealing.
- Set the Pressure: Cook at high pressure for 0 minutes (yes, zero!). The oats will cook during the natural pressure release.
- Natural Release: Let the pressure naturally release for 10 minutes before carefully venting the remaining pressure.
Tips for Perfect Oatmeal
- Use cold water or liquid to ensure even cooking.
- Avoid releasing the pressure immediately, as this can cause bubbling and splattering.
- Stick to a 3:2 ratio of liquid to oats for the creamiest consistency.
Preparing in Advance
Make mornings even easier by prepping a big batch:
- Cook a full batch of oats and allow them to cool before storing in the refrigerator for up to 5 days.
- Reheat individual servings in the microwave or stovetop with a splash of non-dairy milk.
Steel-cut oats reheat beautifully and are perfect for meal prep.
Toppings and Variations
Customize your bowl with AGS-safe mix-ins and toppings. Here are a few ideas:
- Fruits: Fresh or frozen berries, bananas, or apples.
- Nuts and Seeds: Almond butter, chia seeds, or sunflower seeds.
- Sweeteners: Pure maple syrup, agave nectar, or a drizzle of vegan-friendly molasses.
- Flavor Boosts: A sprinkle of cinnamon, nutmeg, or vanilla extract.
Troubleshooting and FAQs
- Burn Error: If your Instant Pot displays a “burn” warning, ensure you’ve added enough liquid and deglazed the bottom of the pot before cooking.
- Pot-in-Pot Method: While not required, this method can help avoid burn errors and make cleanup even more effortless.
Recommended Tools
- Instant Pot: A 6-quart model works well for small or large batches.
- Silicone Spatula: Ideal for stirring and serving.
- Storage Containers: For meal-prepped portions of oatmeal.
Start your day with a warm, filling bowl of perfectly creamy oatmeal that’s safe for AGS and packed with nutrients. It’s comfort food reimagined—just for you!
Recipe
Instant Pot Quick Oats
Ingredients
- 2 cups quick oats
- 4 cups almond milk or other plant based milk
- 1 cup apples diced
- 1/2 cup raisins
- 2 tablespoons pure maple syrup
Instructions
- Spray bottom and sides of inner pot with vegan nonstick cooking spray. Alternatively, add 1 cup of water to pot and put ingredients in a casserole dish that will fit on top of the trivet.
- Mix together quick oats and almond milk.
- Turn pressure valve to pressure setting, and select a manual cooking time of 5 minutes.
- Once cooking time has elapsed, do a quick release.
- Add mix-ins to the oatmeal and serve.
- Makes 4-6 servings.
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