Set this up to cook all night, and awaken to the delicious scent of a nourishing breakfast. Vegan and gluten-free.

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  • Preparation Time

    10 minutes

  • Cooking Time

    4 to 8 hours

  • Difficulty Rating


  • Health Level


  • Serves


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  1. 1 cup / 156 g steel-cut oats (gluten-free, if needed)
  2. 4 cups / 960 ml unsweetened almond milk
  3. 2 medium apples, chopped
  4. 1 tsp. / 2 g cinnamon
  5. ¼ tsp. / ½ g nutmeg
  6. 4 tsp. / 30 g regular or date honey
  7. Splash lemon juice


  1. Place all ingredients in a slow cooker.
  2. Cook on low for 8 hours or high for 4 hours.
  3. Stir well. Top with your favorite toppings.

Serving size:1 cup / 240 ml

Exchanges per Serving: 2 Carb, 0 Protein, ½ Fat

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Comments 66

  1. How do we use these recipes ? I have a weekly meal plan ,but for example do I sub morning Apple Pie Oatmeal for my whole breakfast in meal plan ? Also how can I cook oatmeal without a slow cooker ? thanks ,jojo

    • Hi, jc.bonora. Yes, you absolutely can cook oatmeal without a slow cooker.
      To fit a recipe into (or use instead of) a meal, compare the “Exchanges per Serbing” at the end of the recipe to the exchanges allotted to you – these are visible when you click on the “Exchange mode” icon in the toolbar above your menu.

    • Hi, Oceamam. We do have many that are for 1 or 2, but you can also use the bigger ones, applying the guidelines here:
      If you have specific recipes in which you are interested, you can list them here, and I would be happy to help. In the meantime, the following would make a single portion of the present recipe:
      8 teaspoons (40 ml) oats
      ⅔ cup (160 ml) milk or milk-like beverage
      ½ small apple, chopped
      Cinnamon and nutmeg to taste
      ⅔ teaspoon regular or date honey or 1 teaspoon (5 ml) real maple syrup
      This amount only needs to be cooked for about 20 minutes.

  2. There are only 2 of us, my wife a chronic arthritic and myself in a wheelchair with a neurological disease. Do you offer smaller versions of your recipes for 2 people with small appetites as we can’t do any serious exercise?

  3. I know that you can exchange but still trying to get the hang of it. Below you mentioned you can substitute for 1 cup of hot cereal plus the fat exchange. My Menu says I should be having 1/2 c oatmeal, 6 oz of greek yogurt, 1/2 oz pistachios and a banana. Does that mean I can eat 1/2 cup of the apple pie oatmeal, leave out the pistachios and still eat the yogurt and banana?

  4. Hi, JayFlo. No worries 🙂 First, there actually is protein in this recipe, but no extra protein exchanges because most carb exchanges (including these here) allow for up to 3 grams of protein each – so this recipe actually yields nearly 6 grams of protein per serving (5.5 grams to be exactly), not yet even including any milk you might pour over it. Second, as I hinted with the milk, this recipe is just one course, and is not intended to be eaten entirely by itself.

  5. Hi, desertsun. Please see our shopping guide here: Pastured meats and uncured cold cuts are available at health-oriented shops such as Whole Foods Market, and warehouse type stores such as CostCo.
    To answer your specific questions, “free spread” is any type of butter or jam or similar item that in a small amount does not need to be counted in your menu. Your can read more about sprouted grains here:

  6. First week looking at the menu I don’t know what the following things are. Free spread, Nut butter, sprouted, and where would I purchase pastured meats and uncured cold cuts.
    Thank You
    Arthur Lawrence

  7. Hi Sharon, I am new and just joined . I am looking at the receipes and I wanted to get individual servings for me daily . so I have to do a little calculating for each recipie? I know it was mentioned portion control in a video.

  8. Hi, Kateria. Those beverages are “free,” so they don’t need to be counted in your menu. If you would like to read more about general recommendations, you can look in our collection of “Articles” and “Recent Studies” (links above).
    With regard to sweeteners, you can read more about what we recommend here –
    To “add” recipes that are not in the Menu Planner lists to your menu, just select something similar in the application as a placesaver, then make the swap when it comes time to prepare your meal. The following link takes you to our list of exchanges – – so you can make selections. For the above menu, you can swap it in for a full cup of regular cooked cereal plus your fat exchange, or two slices of bread and butter, etc.

  9. Also not sure if I ask this here or where… I am hours new to this site. Nothing talks about drinks rather it be coffee, tea or juices. Am I missing something? I just need to know if using an artificial sweetner or sugar and non fat creamer in my coffee or tea is okay and what portion amount of any given drink you should stick with. Also what sweetner should you use or stay away from and just use regular sugar?

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