Oatmeal with Fresh Fruit

Tanya Eisenwasser

Print Recipe

Oatmeal topped with fresh blueberries or other fruit.

Prep 2 min

Cook 5 min

Serves 1

Gluten-freeDairy-freeVegan

Ingredients

• 1/2 cup rolled oats (certified gluten-free if needed)
• 1 cup water
• Pinch of sea salt
• 1/2 cup fresh blueberries or other fruit
• 1 tablespoon maple syrup (optional)
• 1 tablespoon butter (optional)

Instructions

1. Combine oats, water, and salt in a small saucepan.
2. Bring to a boil over medium-high heat.
3. Reduce heat to medium-low and simmer for 3-5 minutes, stirring occasionally, until thickened.
4. Transfer to a bowl.
5. Top with fresh fruit and maple syrup if using.
6. Add butter if desired. Serve immediately.

Tips & Substitutions

• Certified gluten-free oats. If you avoid gluten, choose certified gluten-free oats since regular oats may be cross-contaminated during processing.
• Best fruit options. Blueberries, fresh apple slices, or fresh mango work well. Avoid strawberries and citrus, as both can be triggers for some people with histamine intolerance.
• Stick to fresh fruit. Dried fruit is often less tolerated due to processing, potential additives (like sulfites), and longer storage. Always use fresh.
• Add protein. Stir in macadamia nut butter for extra protein and healthy fats.
• Cinnamon. A small pinch of cinnamon adds warmth if tolerated. Start with a little to see how you respond.

Why This Works

Rolled oats. Generally well tolerated and not associated with histamine issues. They provide slow-releasing energy to start the day.

Fresh blueberries. Low in histamine and commonly tolerated. Freshness is key with all fruit. Use them soon after buying.

Maple syrup. A simple, minimally processed sweetener that is generally well tolerated. It avoids the issues associated with fermented or highly processed sweeteners.

No dairy by default. This recipe is naturally dairy-free using water as the base, which avoids potential dairy triggers. Butter is optional for those who tolerate it.

Storage

Best eaten fresh right after cooking. Oatmeal doesn't store or reheat well, as it thickens and loses texture. If you need to prep ahead, measure dry oats and toppings into a container the night before so cooking is quick in the morning.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.