Jump right into the colder months with this cinnamon spiced warming apple porridge topped with these indulgent caramelised apples. Ideal for sensitive tummies and lots of fibre and nourishment.
What ingredients do I need to make this caramelised apple porridge?
Rolled oats: remember to use gluten free oats if necessary
Plant based milk: choose a plant based milk that suits your dietary needs
Unsweetened applesauce: I always opt for the pureed form. This adds additional fibre and natural sweetness to this recipe.
Cinnamon powder: for a comforting autumnal feel, that compliments apple perfectly
Vanilla bean paste or vanilla extract: this adds aroma and sweetness but omit for low histamine if you don’t tolerate it
Maple syrup: a refined sugar free sweetener
Salt: a small pinch to balance the flavours but you can omit if you prefer
Caramelised cinnamon apple slices
Coconut sugar: a refined sugar free powdered brown sugar alternative
Cinnamon: for additional flavour when caramelised
Melted odourless coconut oil: use odourless to prevent the coconut flavour coming through, this helps them caramelise
Optional toppings per bowl
Granola: for added crunch – ensure this is low histamine suitable or omit
Nut butter: remember to use macadamia butter for low histamine or omit
Splash plant milk
A complete list of ingredients, quantities and instructions are in the grey recipe card at the bottom of the page
Is this caramelised apple porridge free from nuts, gluten, dairy, egg, refined sugar, soy, seeds and nuts?
Yes, just ensure your rolled oats are gluten free and that your plant based milk is suitable for your specific dietary needs. Omit the nut butter topping and ensure the granola is suitable for your requirements too.
Is this caramelised apple porridge gastroparesis friendly?
This depends on your individual tolerances and the present phase of gastroparesis that you’re at. If you’re okay with softer foods, then this may work for you, but always check with a doctor or dietitian. You may like to make this in a larger batch and eat in smaller portions as they often recommend eating 4-6 smaller meals when people have gastroparesis.
Can I use rice flake porridge if oats don’t suit me?
If you have a particularly sensitive tummy, then oats may still be a little rich for you, in which case a rice flake porridge is a perfect substitute – just swap 1:1.
Is this low histamine?
According to the SIGHI list, this apple porridge should be suitable. Remember that any sugars will elevate histamine levels so consider that it depends on individual tolerance and omit the maple syrup and coconut sugar altogether if it will suit you better.
How to make this caramelised apple porridge
Preheat the broiling grill setting on your oven.
Mix together the porridge ingredients in a saucepan and simmer, stirring with a wooden spoon for 5 minutes.
For the caramelised apple, slice into thin 0.75mm slices. Line a baking tray with parchment paper. Brush over a paste of coconut oil, coconut sugar and cinnamon over the apples. Broil for 2-3 minutes until bubbly and caramelised.
How to store:
Best enjoyed immediately. You could make this in a bigger batch and refrigerate in an airtight container for up to 3 days. Reheat fully before enjoying.
Caramelised Apple Porridge
- 1/2 cup rolled oats gluten free
- 250 ml plant based milk
- 3/4 cup unsweetened applesauce or puree
- 1 1/2 tsp cinnamon powder
- 1/2 tsp vanilla bean paste or vanilla extract
- 2 tbsp maple syrup
- 1/8 tsp fine salt
- To make the caramelised apple, cut one apple into slices ~0.75cm thick. Preheat the broiler setting on your oven. Meanwhile in a small bowl mix the coconut oil, cinnamon and coconut sugar and use a spoon to brush the paste onto the upside of the apples, then transfer to a baking tray lined with parchment paper. Pop into the oven on the highest shelf and broil for 2-3 minutes until bubbly and caramelised.
- To make the porridge, simply mix all of the ingredients together and simmer in a small saucepan over a medium heat for 5 minutes, stirring constantly.
- Divide the porridge across two bowls and top with your caramelised cinnamon apple slices, granola, nut butter and another splash of plant milk (optional).
Use rice flake porridge if you prefer
Omit the optional nut butter topping if nut free