Soaking and toasting the oats can make them more easily digestible.

Skipping grains altogether can certainly be helpful for some with thyroid issues, but it may not be necessary for all. Soaking and toasting grains like oats helps remove phytic acid — which can prevent nutrient absorption — and makes them easier to digest.  Preparing grains this way may enable you to take advantage of the health-supporting vitamins and minerals they provide, without the bloating and discomfort.

PREP TIME: 10 minutes, plus overnight to soak oats
COOK TIME: 30 minutes


  • 2 tsp. coconut oil or ghee
  • 1 cup gluten-free steel-cut oats
  • 2½ cups filtered water
  • 1 cup unsweetened coconut, cashew, almond, or hemp milk
  • 1 tsp. vanilla extract
  • ¾ tsp. ground cinnamon
  • ¼ tsp. ground cardamom
  • ¼ tsp. ground nutmeg
  • ¼ tsp. sea salt
  • 1⁄8 tsp. black pepper
  • 2 tbs. coconut oil or ghee
  • 1 tbs. coconut sugar or Sucanat
  • 2 apples, sliced thinly
  • 2 tbs. local honey or pure maple syrup
  • 1/4 cup pecans



Melt 2 teaspoons oil or ghee over medium-low heat in a saucepan. Add oats and toast for two to three minutes, stirring frequently until lightly golden and fragrant. Reduce heat to low, and carefully pour in the water and milk. Add vanilla, spices, salt, and pepper, and stir. Remove from heat, cover, and cool; allow to soak in the refrigerator overnight.


Melt 2 tablespoons of coconut oil or ghee in a large skillet over medium heat. Add coconut sugar or Sucanat and stir until the sugar begins to melt. Add sliced apples and cook until brown and tender, about 10 minutes.

Meanwhile, return the oats to medium heat and simmer gently, covered, for 15 minutes. Remove oatmeal from heat, sweeten with honey or maple syrup, top with pecans and caramelized apples, and serve.

TIP: Cinnamon helps regulate blood sugar.

TIP: Healthy fats from pecans slow digestion and balance energy. To make  them more digestible, you can soak pecans in water overnight.

Recipes excerpted with permission from The Essential Thyroid Cookbook by Lisa Markley and Jill Grunewald, published by Blue Wheel PressTM. Text © 2017 by Lisa Markley and Jill Grunewald. Food photography © 2016 by Kenny Johnson.

Why No Numbers? Readers sometimes ask us why we don’t publish nutrition information with our recipes. We believe that (barring specific medical advice to the contrary) if you’re eating primarily whole, healthy foods — an array of sustainably raised vegetables, fruits, nuts, seeds, legumes, meats, fish, eggs, whole-kernel grains, and healthy fats and oils — you probably don’t need to stress about the numbers. We prefer to focus on food quality and trust our bodies to tell us what we need.  — The Editors


This article was originally published in Experience Life magazine and sourced from www.experiencelife.com.