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“Break” the “Fast” with NO-tmeal


If you’re looking to end the cycle of redundant breakfasts, then I have a recipe for you!  One that is packed with protein, healthy fats, vitamins, minerals and fiber and will satisfy you throughout the morning. It’s time to discover NO-tmeal!

In a nutshell (haha, pun intended), NO-tmeal is a mixture of ground-up nuts and seeds, mixed with milk of your choice and warmed on the stovetop. Like oatmeal, but way more nutritious. With NO-tmeal, you get a healthier, low-carb version of the warm, hearty breakfast you used to love and still make it your own.

Nuts and seeds are packed with nutrition! They are good sources of plant-based protein, loaded with vitamins and minerals, such as vitamin E, copper, zinc, magnesium, and manganese, and a concentrated source of “good fats” like the omega-3 fatty acid, ALA and the monounsaturated fat, oleic acid. These fats in particular offer protection against heart disease, by reducing inflammation in the body.

On to the recipe. First, let me say that I make a large batch of this nut and seed mixture and store it in my freezer so it’s ready to go when I need a quick breakfast. You can use whatever kinds of raw nuts and seeds you want, and in the ratio you want. Here’s the combination I like to use:

2 cups of EACH: almonds, walnuts, pecans.
1 cup of EACH: cashews, sunflower seeds, and pumpkin seeds (pepitas)
Pulse each variety of nut/seed separately in a food processor until desired size. Mix them all together and store in an air-tight container.


  1. When you’re ready to eat, (per serving) melt 1 T. organic butter, ghee, or coconut oil in a small saucepan over medium heat.
  2. Once melted, add in 1/2 c. of prepared nut/seed mixture (see above). Stir to combine, then add 1/2 c. milk, organic whole, unsweetened almond or coconut. Warm through for about 2 minutes.
  3. Finally, add any additional toppings or flavorings (fresh or dried fruit, cinnamon, pure vanilla extract, pinch of sea salt), superfoods (hulled hemp seeds, chia seeds, ground flax seeds, sesame seeds, unsweetened shredded coconut flakes), and/or sweetener (vanilla stevia, pure maple syrup, raw honey) as desired. Serve warm.

Move over instant oatmeal…there’s a new and improved breakfast staple in town. Give yourself a real-food, nutrition boost with NO-tmeal!

Guest Post: Meredith Hill, RD

Meredith is a Registered Dietitian, military wife and mother of two who believes in using real food to live life to it’s fullest. With real life experiences, she finds great joy in leading others towards optimal health and happiness.