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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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November 28, 2009

No Oat Oatmeal… It’s No-atmeal!

By Worker Bee
265 Comments

When you’re looking for a protein-packed breakfast, eggs and meat seem like the most obvious choice. But if you go for the most obvious choice every single morning, it’s easy to get stuck in a rut. So on those mornings when meat and eggs aren’t what you’re craving and you wake up feeling less like a hunter and more like a gatherer, try Mark’s Daily Apple reader Doug Descant’s ingenious recipe for No-atmeal.

Pronounced “note-meal” (as in, no oatmeal) Doug’s recipe, that he submitted for the Primal Cookbook Challenge, is for all you ex-cereal lovers out there and for anyone who needs a warm bowl of comforting goodness on a cold winter morning. As Doug says, “it’s a hot meal full of essential proteins and fats, not to mention the necessary vitamins and minerals, in order to stay energized for the cold weeks ahead.”

In Doug’s recipe a blend of pecans, walnuts and a dash of flaxseed is warmed up with almond milk custard, mashed banana and almond butter to create a wholly satisfying hot cereal. The texture is rich and so is the flavor, especially when you add warming spices like cinnamon, nutmeg and ginger and a topping of fresh berries and almond milk. Just thinking about eating No-atmeal for breakfast is guaranteed to coax you out of bed in the morning.

Ingredients:


  • 1 small handful of walnuts
  • 1 small handful of pecans
  • 2 tablespoons ground flax seed
  • 1/2 – 1 teaspoon ground cinnamon
  • 1 pinch of ground nutmeg
  • 1 pinch ground ginger
  • 1 tablespoon almond butter
  • 1 banana, mashed
  • 3 eggs
  • 1/4 cup unsweetened almond milk (add more if you prefer it a little runny)
  • 2 teaspoons pumpkin seeds
  • 1 handful of goji berries or fresh berries

Directions:

Add walnuts, pecans, flax seed and spices to a food processor and pulse it down to a course grain, making sure to stop before it’s totally ground into a powder. Set aside.

Whisk together eggs and almond milk (Doug uses a Blender Bottle) until the consistency thickens a little bit into a loose custard. Thoroughly blend together the mashed banana and almond butter and add it to the custard, mixing well.

Stir in the nut mixture. Microwave or gently warm on the stove until the “no-atmeal” reaches your desired consistency; this should only take a few minutes. In both cases, stir the mixture frequently as it cooks.

Sprinkle pumpkin seeds and berries on top. Add more almond milk if you want. Lick the bowl clean!


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265 Comments on "No Oat Oatmeal… It’s No-atmeal!"

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JamieBelle
JamieBelle
6 years 10 months ago

Oh my gosh this is exactly what I would have liked this morning! Totally doing this tomorrow. I think I’ll skip the banana, add applesauce, and sub coconut milk for almond milk. THANK YOU!!!

Alyson
Alyson
2 years 11 months ago

That’s such a great idea! Since i’m allergic to banana, i was wondering what some substitutions might be. Thanks

Dean
6 years 10 months ago

So cool. I’ve been enjoying a similar morning meal on occasion:

Handful of Walnuts, Pecans, and Almonds. A few berries, sprinkle on some shredded coconut and then pour on some coconut milk. It’s kind of like eating cold cereal, it’s quick and easy too. I’m definitely going to try this recipe because I used to love a nice bowl of steel cut oats on a cold winter morning!

trackback
6 years 10 months ago

[…] have a craving for a hot bowl of cereal? Mark’s Daily Apple posted a recipe this week for Oat-Free Oatmeal that looks like a great alternative.  The ingredient list could easily be obtained in a single […]

Trevor
Trevor
6 years 10 months ago

I have similar (but simpler) recipe as well. I do this when I feel like oatmeal and cereal.

I mush 2 bananas,
mix in some protein powder
walnuts, flax, coconut shred and frozen blueberries

When you microwave for 1.5 min, the blueberries thaw, but stay cool, where everything else warms. It’s delightful.

Raphael
Raphael
6 years 10 months ago

OMG I’m making this

Sid
Sid
6 years 10 months ago

Thanks for the great recipe! I’ve also been making something similar, but simpler. I like that this has eggs in it, though I’ll nix the banana.

Anders
Anders
6 years 10 months ago

Doug, this is a WIN.

CJ4400
CJ4400
6 years 10 months ago

WOW. Is all I have to say.

Ok not really, so when is this collective Primal cookbook on its way to the publisher?! 😉

Onelastime
Onelastime
6 years 10 months ago

I love the granola from Elana’s Pantry! I have made it with a number of dried fruits and eat it dry as a snack or with milk (whatever type) for “cereal”.

Geoff Aucoin
Geoff Aucoin
6 years 10 months ago

Woah, that sounds pretty frackin’ good. I suspect it would be a treat for most folks due to the insanely high calorie count?

Del Mar Mel
Del Mar Mel
6 years 10 months ago

I’m a newbie here and I think people eat raw eggs on PB but I haven’t gotten to that quite yet. Are the eggs in this just barely cooked?

Doug
Doug
6 years 9 months ago

no, they’re cooked. well, they’re cooked when i make it.

from what i understand, you can eat raw pasteurized eggs, but not raw unpasteurized. MDA community correct me if i’m wrong please.

Doug Kent
Doug Kent
6 years 5 months ago

Pasteurizing is easy, and it allows the body to absorb more of the protein and nutrients in the eggs. Raw unpasteurized carry minimal risk of salmonella from what I’ve read. I pasteurize the eggs if I use them in shakes. For a recipe like this, you’re lightly cooking the eggs, so it should be fine.

Bethann
Bethann
3 years 10 months ago

It also depends on your source. Eggs from a small home-raised flock have very little risk of salmonella. If you have a local farmer nearby who sells eggs from a small, pastured or free-range, healthy flock, you have little to be concerned about.

Mosh
Mosh
6 years 10 months ago

Looks good, but also it’s quite high in PUFAs and sugar.

A single banana will have more carbs and sugars than a packet of instant oatmeal.

Andy
Andy
6 years 10 months ago

dude, if you are worried about the carbs and sugars in a single banana then you might need to take a step back, take a big breath, and relax. Bananas, yes they are relatively high in carbs, are a great source of energy and micronutrients, and good for the digestive system.

DThalman
DThalman
6 years 10 months ago

well some of us keep our carbs under 125 grams per day and at 25 grams a banana eats up an awful lot of the budget

dee1213
2 years 6 months ago

This was supposed to a low carb site, well duhhhh….let’s skip the banana!

MEATHEAD
MEATHEAD
1 year 8 months ago

Thing is the sugar in a packet of oatmeal is not the same as the sugar in a banana. The sugar in the packet of oatmeal is refined cane sugar that is SUCROSE and the bananas sugars are FRUCTOSE. The banana is better than the oatmeal packet. I wouldn’t worry about the sugars in the banana.

The polyunsaturated fats found in the nuts and seeds are not to be feared. These PUFAS aren’t bad for you. I would focus more on the MUFAS, but PUFAS are unavoidable.

mustangsally
mustangsally
6 years 10 months ago

Will try this or a version of it for the kids who get a little tired of eggs every morning.

Jamie
Jamie
6 years 10 months ago

According to fitday, here is the breakdown for the recipe as listed, using a medium banana:

744 calories
57 g fat
41 g carbs
24 g protein

That’s a bigger breakfast than I can handle. I need to think how I can modify it.

Doug
Doug
6 years 9 months ago

it really depends on how much of everything you add. i used this on days when i know there is going to be a significant gap b/t meals. eat to live, don’t live to eat and you should be fine. please let me know how you modified it. nothing is beyond improvement. thanks for the comment

paleo_piper
6 years 9 months ago

Really? I eat a breakfast often twice that size.

Sonja
Sonja
5 years 6 months ago

Eat half of the recipe….

MEATHEAD
MEATHEAD
1 year 8 months ago

Cut the recipe in half. 1 cup gets reduced to 1/2 cup for example. Come on cavewoman lol.

C2H5OH
6 years 10 months ago

Primal eating is for rich folk o_O

Paul Von Tersch
Paul Von Tersch
6 years 10 months ago

agreed. I’m a broke college student and there is no way i can afford this kind of eating. oh well.
I’m still cleaning out my new roomate’s pantry from all his old roomates. eating anything and everything he’s got left over so i dont need to buy anything.
hopefully someday i can eat primal.

MEATHEAD
MEATHEAD
1 year 8 months ago

For rich folk? Yeah why not implement the ideas of the paleo but still eat beans/tofu/meat alternatives to cut down on the budget. Milk is a super cheap nutrient dense food as well. Don’t overlook that, even though milk isn’t paleo. You will be ok I promise unless you are lactose intolerant. .

Grok
6 years 10 months ago

Is that why my food bill went down 10-14x when I went primal?

DThalman
DThalman
6 years 10 months ago

mine went down, too. processed foods and boxed cereals, cartons of juice…that stuff’s all spendy.

DThalman
DThalman
6 years 10 months ago

but it’s also true that a person buying rice, beans, pasta and ramen bulk would be feeding themselves much more cheaply than I was at the time I switched. this diet is much more spendy than my college diet but cheaper than my suburban middle class diet was. so i guess it depends on what you’re changing from.

Grok
6 years 10 months ago

I was coming off whole foods. Mainly tons of oats, rice, beans, fruits. Primal still way cheaper if you know how to shop.

The Ramen days were when I was really paying through the teeth. Those foods didn’t fill me up. This also doesn’t count the pile of money I was spending on meds/supps to be able to function while eating them.

Doug
Doug
6 years 9 months ago

agreed! my bill went from over $200 – $160 depending on who i’m feeding.

over consumption affects our bank accounts as well as our stomachs.

buy what you need to survive for a week and won’t spend as much. i think people tend to go the g.s. hungry and/or buy more than what they need. if you eat one apple a day, don’t buy 10.

MEATHEAD
MEATHEAD
1 year 8 months ago

Exactly your paying for the high cost of advertising/marketing and the excess packaging and overhead costs.

jen
jen
3 years 8 months ago

Ours too… my boyfriend and I are both in our early 20s and ‘broke’ – I’m a SAH and he isn’t making a killing at his job. Our food bill went down considerably once we figured out how much crap we were eating and stopped!

Heather
Heather
2 years 10 months ago

Our family has been mostly free of “boxed” meals for several years, and in the beginning that did cut down on our bill significantly. But we were using beans as a meat supplement at least once a week, and eating a lot of potatoes, pasta and (homemade) bread. Now that we’re trying to introduce a lot more real meat and fresh produce, it is getting more expensive again.

Sue
Sue
6 years 10 months ago

Or Jamie, maybe the no-oatmeal could be good on days when you are fasting and having only 1 or 2 meals.
I like your idea to use apple sauce.

Katelyn
6 years 10 months ago

No offense, but what a high carb, high sugar disaster. I’ll stick to zero carb, where I don’t have to have breakfast and can go 15-16 hours without food by eating just meat. I’ll stay lean and strong on that.

Mosh, at least you are sane.

J
J
6 years 10 months ago

Most people here do just fine eating more than just meat, Katelyn. Not everyone over at ZIOH is in perfect health, so it may work for you, but not everyone.

Doug
Doug
6 years 9 months ago

none taken. peace to each belief.

Girl Gone Primal
6 years 10 months ago
I, too, wouldn’t want such a high-sugar/carb breakfast every day, but it would certainly make a lovely occasional treat. My partner, however, “can’t function” without a hefty boost of carbohydrate for breakfast, and lives for his cereal and milk. I’ve creted the next best thing, so that at least grains and refined sugars are eliminated from his morning ingestion: http://girlgoneprimal.blogspot.com/2009/07/recipes-whats-girl-gone-primal-to-do.html I use whatever nuts and seeds are on special – everything works once it’s toasted – and I suspect the same would be true for this No-atmeal recipe… I’ve had a small bowl as a treat once or twice, topped… Read more »
Doug
Doug
6 years 9 months ago

first of all, awesome blog.

second, i didn’t intend for this to be eaten every day. once a week at most, if you’re using a banana.

Molly
Molly
6 years 10 months ago

15 hours without eating anything and then just eating meat? Yeah, that sounds balanced…
It’s a point of view with the notemeal – And, to add a bit of science to the opinions here; a meal like this every 4 to 5 days helps reset your leptin receptors and will actually accelerate fat loss.
Lo carb eaters do very well eating something medium glycemic index wise once/twice a week. There’s nothing in this that is going to hurt you eating in that frequency. Give the idea a try.

Susan
6 years 10 months ago

Looks yummy, even if sadly too high carb for me.

For those of you who are immunocompromised (or would rather not risk salmonella poisoning), you could substitute plain pasteurized egg whites in the carton (NOT liquid whole eggs — full of nasty additives). I make my own mayo with them as well.

Susan 🙂

Doug
Doug
6 years 9 months ago

i used free range eggs from a local farmer and they are cooked well enough when i make it.

i totally agree about using “All Whites” instead of whole eggs from the grocery store.

Dana
Dana
4 years 9 months ago
Sure, if you like running out of biotin. Egg white is avidin city (look it up) and this recipe doesn’t cook the egg white enough to inactivate it all. I am choking on my words as I write this but for crying out loud, the recipe is full of seeds anyway–use flaxseed as a binder if you just can’t do the egg. Or leave the egg out and don’t worry about binders. Mark has a much simpler version of this recipe in one of his cookbooks (the quick recipes one) and there’s not a single egg in the entire recipe.… Read more »
Hayley
Hayley
6 years 10 months ago

A friend of mine sent me the link to this recipe and it looks fantastic! Would you happen to know the nutritional info? Thanks so much!

iisierra
iisierra
6 years 10 months ago

Super! Thanks for the idea!

Theresa
Theresa
6 years 10 months ago

Thank you! Oatmeal is something I’ve really been missing. Even when I did eat it regularly, I added almond meal and flaxseed to feel better about it. But THIS…wow. Tomorrow morning, for sure.

Chris - Zen to Fitness
6 years 10 months ago

I make something simular to oatmeal regularly for breakfast but its a bit simpler yet simular. Just grab

– Half can of Libby’s canned pumpkin
– Flaxseed milled
– Frozen Berries
– 1 Egg + some Egg whites
– Dash of Coconut Milk

Mix it all up in a hot saucer heating it through lightly (add coconut milk first) once heated add some berries and pecans plus cinnamon. Delicious!

Doug
Doug
6 years 9 months ago

dude that sounds freakishly good. getting pumpkin when i go to the store today.

JuiIe
JuiIe
5 years 5 hours ago

Yeay! I have about 15 pie pumpkins from my garden and I wasn’t sure what to do with them all now that I shant be making pies and breads. This sounds perfect!!

Methuselah - Pay Now Live Later
6 years 10 months ago

The tragedy is that this looks like a really nice breakfast, yet I am far too lazy to make it and far to content with eating the same thing over and over again (scrambled eggs and fruit with coconut cream)…

Icarus
Icarus
6 years 10 months ago

I don’t see how that’s a tragedy.

My breakfasts are usually poached eggs with cheese and a glass of milk. Weekends are either smoked salmon wrapped around cream cheese (yummy, but expensive) or big omelets made with egg yolks and whole eggs in a 1:1 ratio.

That’s right, people. I throw out the whites and keep the yolks. And I eat dairy, gasp!

Dana
Dana
4 years 9 months ago

A very smart approach to eating eggs. If you just cannot eat a whole egg, the white is junk compared to the yolk. Get your protein somewhere else that won’t eat up your biotin reserves. (Do we have biotin reserves? Probably. We seem to store quite a few of our vitamins for later use.)

Grok
6 years 10 months ago

For sure! Look delicious, but I’m also perfectly content with my cheaper, 30 second preparation, lower-carb coconut flakes. They never seem to get old.

Doug
Doug
6 years 9 months ago

i agree dude. that’s not a tragedy. you do what works for you and anyone who tells you different can go…well use your imagination.

scrambled eggs and fruit with coconut cream are far better choices than the IHOP endless stack of pancakes…mmm pancakes!

trackback
[…] monday 30th november 2009 – double By crossfitcrew Leave a Comment Categories: WOD (Workout of The Day) Part1. 1. Power snatch 90%, 1rep; rest 2min x4sets 2. Power clean & push jerk 90%, 1rep; rest 2min x4sets 3. Snatch balance, build to heavy single 4. Overhead squat 85%, 2 reps Rest 3-5 hours Part 2. ‘Run for home’ Run out for 7min @ 60% effort, turn around and run home @ 90-100% effort in 5min or less. Penalty of 21 HSPU if you fail to return home in time. Post loads, times and training notes to comments Upper body maintenance with K-star… Read more »
Chris
Chris
6 years 10 months ago

I’m pretty content with 4 hard boiled eggs, spinach, and almonds for brekky.

Although this looks good for a weekend.

Thanks.

Jamie
Jamie
6 years 10 months ago

I tried this this morning…I heated it up on the stove and honestly, it tasted like eating raw pancake batter with nuts mixed in. So then I tried to actually make pancakes out of it, and when that didn’t work, I just made a spinach and cheese omelet. lol

marci
marci
6 years 10 months ago

There are lots of ” granola” recipes on raw food sites for those who miss it. They tend to use nuts and seeds. They can be time consuming to make but if you make enough you’ll have it for a long time. I like to eat “graw”nola as a snack sometimes. Got a few recipes I can share in the forums.

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[…] No Oat Oatmeal…It’s No-atmeal! […]

p14175
p14175
6 years 10 months ago

Sorry! But the idea of making primal “oatmeal” is like being a vegetarian and eating tofu hot dogs in order to “fit in”. It just doesn’t work for me.

Doug
Doug
6 years 9 months ago

I’m sorry it doesn’t work for you. It’s really hard going against conventional wisdom, yet trying to “fit in” w/ conventional wisdom. My creativity has doomed me to never really being a “Krog.”

Damn.

Sue
Sue
6 years 10 months ago

“Sorry! But the idea of making primal “oatmeal” is like being a vegetarian and eating tofu hot dogs in order to “fit in”. It just doesn’t work for me.”

Its got nothing to do with fitting in and I wouldn’t compare it to eating tofu hot dogs.
Some of the comments have been really rude. If it doesn’t suit you, that’s fine.

JAMES HOWELL
JAMES HOWELL
6 years 10 months ago

Blech. Oatmeal, or any variation, should be outlawed.

pk
6 years 10 months ago

Yesss, I always find that when I start trying to replicate non-primal dishes in primal form, that they are often just as carb Efficient. They are also very very calorie dense. Makes sense though since the base is always a nut meal.

-pk

KQ
KQ
6 years 9 months ago

I agree with Sue. If it doesn’t suit you you don’t have to put everyone else down. Did anyone read that “Diet as Dogma” post? If you didn’t, check it out! If you did, maybe take a look over it again and let it sink in.

trackback

[…] Nutrition: This looks awesome! Who needs oatmeal? […]

Chris
Chris
6 years 9 months ago

a bowl of GF oatmeal would be less carbs,lower tannins,maybe lower anti-nutrients and probably easier to digest for many people.

I have to agree with others though…for me it’s either meat/eggs and veg/fruit or I’m not hungry enough to eat yet.

Brendan
Brendan
6 years 9 months ago

I am so going to try this.

I use in-shell pasteurized eggs. Since they’ve been carefully heated in warm water (not cooked) the nutrients are more bio-available. I’ve experience salmonella poisoning once too often.

(And, no, organic eggs are not safer.)

Joe
Joe
6 years 9 months ago
Weighing in that I just made this according to spec and it was pretty tasty. Odd, due to the consistency of the eggs, and the cooked banana, but still tasty. Beyond the taste, I knew it was a healthy and nutritious meal going down, and it filled me up nicely. Great way to follow up my morning workout. Not to mention it was fun to make. If you know how to work quickly in a kitchen and not dilly dally, it shouldn’t take any more than 15 or so minutes. Well worth the time for something that seems to me… Read more »
Mark Sisson
6 years 9 months ago
I echo Joe and Sue’s comments. The PB provides a framework and principles for living a healthy life. A big part of that is being flexible. Even I wouldn’t eat this on a daily basis, but there is room for it in the context of the PB. Yes, it’s a little carb heavy, but if your eating in the 100-150 maintenance range and your consuming 2500 calories a day this meal is reasonable. Too many calories or carbs for you? Adjust the recipe to fit your needs. Again, the point is that it’s the principles that matter. Once you Grok… Read more »
Doug
Doug
6 years 9 months ago

Mark,

Thank you for throwing the initial wrench at conventional wisdom and giving us a place to throw our own wrenches.

kiowarose
kiowarose
6 years 8 months ago

I think it’d be a great breakfast just before a race. yeah yeah I read about over training, but I dont. I just like to run.

Doug
Doug
6 years 9 months ago

if he did run away from the prehistoric plantain, he might have logged it as a “sprint” on his weekly workout journal, which was probably a flat rock.

i agree. a banana once a week isn’t going to kill you, unless you try to swallow it whole.

Suzannah R
1 year 5 months ago

Thanks for this recipe Doug I actually loved it, I’m just looking for some interesting healthy options in the morning so this is perfect. Some peoples comments make me feel like the least fussy eater in the whole ha! Had no idea people did so many crazy cut outs over a banana? a egg? Thats a crazy world I’m not part of, I LOVE all food but I’m a professional dancer so just looking for what you gave so thanks! Some of the people commenting need to live a little!

James
James
6 years 9 months ago

ohhhh my god this made for a wonderful breakfast =) I have a systemic inflammatory disorder and so can’t eat ANY starches, and porridge in the morning is one of the things i’ve really been missing…

Doug
Doug
6 years 9 months ago

that’s awesome. glad it worked for you.

trackback
6 years 9 months ago

[…] No Oat Oatmeal […]

Sally
6 years 9 months ago

Great way to jump start the day. It really works wonders. My personal trainer from Carlsbad also advised me the same and since then i have made oats a part of my healthy life.

Doug
Doug
6 years 9 months ago
Awesome! First of all, let me apologize for not responding to this sooner. I was reading the latest post on MDA and happened to come across it. I want to thank you all for your comments. While I may not agree with a few of them; I will definitely take each suggestion to heart. I knew I would catch some flax…, sorry I mean flack for using the high carb banana. As Mark and others suggested, you can modify it to fit your nutritional needs; in regards to proteins, fats, and carbs. One person used apple sauce, so what makes… Read more »
paleo_piper
6 years 9 months ago

Oatmeal used to be my favourite breakfast food before I went primal, so this recipe will be enjoyed at least weekly. *__*

Thanks!

Stephen
6 years 9 months ago

I made the no-atmeal for the first time this morning and it was pure genius. Thanks for sharing!

Stephen

Doug
Doug
6 years 9 months ago

Thanks for the comments Stephen and paleo_piper. You guys have awesome blogs. I’m looking forward to reading them.

Sabrina
6 years 9 months ago

I really like my protein in the morning! Thank you for this no-atmeal recipe, it is absolutely incredible!

Doug
Doug
6 years 9 months ago

Thank you for trying it.

Roadrogue
Roadrogue
6 years 9 months ago

I just made this and it was excellent. I ate only half of it so no problem with excessive carbs or calories. I put a few blueberries and raspberries on it and some whole milk, too. Next time I’ll try it with pumpkin instead of banana. Thanks for the tips, folks.

Doug
Doug
6 years 9 months ago

Thanks for the comment, Roadrogue. Let me know how the pumpkin turns out. I’m gonna try it tomorrow.

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