Spiced Pumpkin Quinoa and Oat Cereal

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Good morning y’all from a very chilly Atlanta Hungry Southern Belle Household!  It’s only going to be a high in the 30’s here this morning and brrr….a chilly 19 right now!

I’m sure that many of our long standing fans have noticed a shift in our recipes that we present on a weekly basis.  I shared with all of you almost a year ago now when I made the shift to a whole/clean life style.  It has had tremendous results for my overall health and well being and I cannot recommend it enough!  Riche has been “mostly” following the eating lifestyle with me with a few exceptions at times.  Of late, however, he has been having quite a few stomach issues that the doctors can’t quite pinpoint.  He’s not Celiac but like me has a definite gluten sensitivity, but there is definitely something else that his body can’t break down.  His Gastroenterologist recommended he follow the Low FODMAP “Diet” for 6 weeks to find out what specific foods his body can’t break down.  The acronym FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These short-chain carbohydrates are incompletely absorbed in the gastrointestinal tract and can be easily fermented by gut bacteria. There are many common foods that are high in FODMAP’s that can potentially contribute to IBS symptoms, even if they are considered healthy by most standards. Lactose from dairy products, fructose from certain fruit, coconut products, and sweeteners, fructans from fibrous vegetables, and polyols from fruit and sugar alcohols are all rich in FODMAP’s and can be difficult to digest for people with functional gut disorders. These foods can cause serious and painful symptoms in those with IBS and Crohn’s disease.  While a “Whole”,  “Paleo” or “Primal” diet may eliminate many of these culprits, there are a few Paleo-friendly staples that can worsen FODMAP intolerance symptoms. Some have written about coconut milk causing digestive distress in some individuals, and coconut milk is an unfortunately high source of FODMAP’s. Many fruits such as apples, peaches, mangoes, and watermelon are FODMAP rich, and dried fruits are especially problematic for those with intolerances. Even certain vegetables that are normally quite healthy can be problematic for those suffering from IBS; asparagus, brussels sprouts, broccoli, garlic, and onions are just a few of the vegetables that could be exacerbating symptoms.

Now this is not a normal post I know but as I’ve been doing research on this topic for our menu planning etc., I’ve found it quite fascinating.  In my own non professional opinion, the shift in eating and meal preparation is not unlike what I chose to do 6 months ago albeit mine was a total life style adoption but in this case, for a period of 6 weeks, we have to eliminate any FODMAP high ingredients so that we can identify which of the carbohydrates are the culprit for Riche’s discomfort.

SOOOO with all of that said, you’ll notice a slight shift in the recipes I present over the next 6 weeks as they won’t include ingredients like garlic and onions etc. but as you’ll notice with the recipe I’m posting this morning, that we are most certainly enjoying some delicious, hearty, whole and clean alternatives.  I share all of this with all of you in the event that someone else out in this yummy food filled world is facing some of the same issues.  So no suffering here at the The Hungry Southern Belle house…just a few tweaks and we will be right back on the healthy and yummy food train!

This mornings breakfast was PERFECT for the cooler temps and fitting for the season.  It took no time at all to prep this morning and even offers the opportunity to package up some leftovers for a quick and flavorful breakfast later in the week.  The spice of the cinnamon blended with the rich flavor of the pumpkin and the heartiness of the oats and red quinoa offered a hearty and warming breakfast for us both.  Enjoy y’all!



Spiced Pumpkin Quinoa and Oat Cereal

(recipe serves 4 – Recipe courtesy of The Low-FODMAP 28 Day Plan)


1 cup unsweetened pumpkin puree

4 cups water

3/4 teaspoon ground cinnamon

1 cup gluten free oats

1 cup quinoa

1/2 cup walnut pieces



In a large saucepan over medium-high heat, stir together the pumpkin, water and cinnamon and bring to a boil, stirring frequently.  Add the oats and quinoa.

Reduce the heat to medium and cook, stirring frequently, until the oats and quinoa are cooked thoroughly, about 15 minutes.

Remove from the heat and stir in the walnuts. Serve immediately.

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