FMD Progress & RECIPE: Phase 1 or 3 Slow Cooker Steel Cut Vanilla Oatmeal and an Apple Topping

Steel Cut oatmeal is a delicious and nutrient rich breakfast food, and a must have for the Fast Metabolism diet-of which I have bravely taken on this month!

 The challenge with Steel Cut oatmeal is that it takes time. So enter the slow cooker! Make a giant batch during the day or while you sleep. 7-8 hours later you have breakfast to take you through quite a few phases. I cook it up, divide it up into individual servings, top some with some fresh fruit and keep some plain, label which phase the oatmeal is for and freeze.

A couple things to note, depending on the phase, you will need to switch out your "milk" ingredients. I am using quotes because it's NOT dairy I am talking about, but dairy replacement. Dairy is a NO-NO on this diet.

On the diet, phase one is about grains and phase 3 is minimal grains/carbs and more healthy fats with balanced other good things. So for phase 1 I recommend using unsweetened vanilla organic rice milk and for phase 3 I recommend using organic unsweetened vanilla almond milk.

One other thing, I am adding in this post an apple topping variation which I thought was for phase 3. After I made it and ate it, I went to log it into the FMD app. That's when I found out apples was a no-no for phase 3! (any of you FMDers out there, help we with this one? Apples I thought were good for diabetics because they are lower in sugar? Surprised they are a No for phase 3?) So I am giving you the apple topping I used but perhaps use it as a maintenance recipe once you are off the phases. Or you can sub in another fruit that's phase 3 approved.

How am I doing?
-Well I lost 4 pounds in week 1!
-The water amounts looked insurmountable but now that I am doing it, my body seems to be craving it-more than coffee.
-I went to a restaurant for my bookclub first night of phase 3 and try as I could to stay on the approved foods, the restaurant was limited with healthy foods. It set my body in a tailspin the next day. I did not feel well at all. It seems the clean eating really sets your body up for NOT liking anything you are not making yourself. So my advice is, no eating out until you take yourself off of the FMD with some maintenance. You just don't now how your meals are prepared in the kitchen of a restaurant. Is there dairy snuck in there? What oils are they using? What quality are their ingredients? I just know I wasn't feeling well all weekend because of some restaurant visits.
Overall, it's a tough diet but it seems to be working, so on to week 2!

Enough chit-chat. Here are the goods!

Phase 1 or 3 Slow Cooker Steel Cut Vanilla Oatmeal

2 cups organic steel cut oats
8 cups water
2 cups rice milk (phase 1) OR almond milk (phase 3)
1/3 cup stevia or Birch xylitol (I prefer xylitol! I am so happy I discovered this stuff.)
1/2 tsp. Kosher salt
1 1/2 tsp. vanilla extract
1/2 tsp. ground cinnamon


Mix together in a slow cooker and cook on low for 7-8 hours. Divide among containers, top with fresh berries if you wish and an extra sprinkle of sweetener, label and freeze. Defrost then heat when ready to eat, add a little extra rice/almond (depending on phase) milk to make it creamy.

Maintenance phase Apple Oatmeal topping

2 small Johnathan apples, cleaned, cored and diced (I keep the skin on for extra nutrients)
1/2 Tbsp. coconut or olive oil
dash of salt
3 Tbsp. Birch xylitol
dash of nutmeg
1/2 tsp almond extract
splash of vanilla extract
2 dashes of cinnamon
2 Tbsp. chopped almonds


Cook over medium heat until apples are well softened and a syrup forms. Pour over your hot oatmeal and enjoy!


  1. so awaiting recipe
    enjoyed doing it,
    just changed slight , added cashews and full cream milk of organic a2 milk in bangalore | desi cow milk in bangalore blended together, instead of almond milk, came out real good

    Thanks for sharing


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