Savory Oatmeal: A Flavorful Twist on a Classic Breakfast
Oatmeal is a staple in many athletes' and health enthusiasts' diets, renowned for its versatility, nutritional benefits, and ease of preparation. However, the classic sweet versions with fruits and honey can get monotonous. Who says oatmeal has to be sweet? This savory oatmeal recipe offers a refreshing alternative that is just as customizable, allowing you to create a variety of delicious, nutrient-dense meals that keep breakfast exciting.
Ingredients:
1 cup (95 g) GF old-fashioned rolled oats
1 carrot or small beet, peeled and shredded
1½ cups (360 ml) water (adjust to achieve your preferred consistency)
1 cup (15 g) stemmed and chopped kale or 30 g chopped spinach
¼ cup (60 g) salsa or marinara sauce (such as Weeknight Marinara)
2 tablespoons nutritional yeast
½ avocado, chopped
2 tablespoons roasted pumpkin seeds
Smoked paprika and/or crushed red pepper (optional)
Salt and black pepper (to taste)
Instructions:
Prepare the Base:
Combine the oats and shredded carrot in a small saucepan over medium heat. Add the water, using more or less depending on your desired oatmeal consistency. 1½ cups (360 ml) of water yields a fairly thick oatmeal.
Cook the Oats:
Heat the mixture until it begins to simmer. Cook, stirring often, until the oats and carrot are tender, about 5 minutes.
Add Greens and Flavor:
Stir in the chopped kale (or spinach), salsa (or marinara sauce), and nutritional yeast. Continue to cook until the greens are wilted and the mixture is heated through.
Serve and Garnish:
Pour the oatmeal into a bowl. Top with chopped avocado and roasted pumpkin seeds. Sprinkle with smoked paprika and/or crushed red pepper if you like a bit of heat. Season with salt and black pepper to taste.
Customization Tips:
One of the best aspects of this savory oatmeal is its adaptability. Here are a few ideas to tailor it to your taste:
Vegetables: Swap the carrot or beet for other veggies like zucchini, sweet potato, or bell peppers. You can also add mushrooms, tomatoes, or onions.
Greens: Try other leafy greens like Swiss chard, arugula, or bok choy for a different flavor profile.
Sauce Variations: Experiment with different sauces such as pesto, tahini, or even a drizzle of soy sauce for an umami kick.
Protein Boost: Add a poached egg, crumbled tofu, or a handful of cooked chickpeas to increase the protein content.
Crunch Factor: In addition to pumpkin seeds, try adding nuts like almonds or walnuts, or sprinkle with hemp seeds for extra texture and nutrition.
Nutritional Benefits:
This savory oatmeal is not just delicious but also packed with nutrients:
Oats provide a good source of fiber, which helps keep you full and supports digestive health.
Carrots/Beets add a boost of vitamins A and C, as well as antioxidants.
Kale/Spinach are rich in iron, calcium, and other essential vitamins.
Nutritional Yeast offers a cheesy flavor and is an excellent source of B vitamins.
Avocado supplies healthy fats that support heart health and keep you satiated.
Pumpkin Seeds are a great source of magnesium, zinc, and healthy fats.
Final Thoughts:
Savory oatmeal is a game-changer for anyone looking to diversify their breakfast routine. It’s a simple, nutritious, and highly customizable meal that can be adapted to fit any taste preference. Give this recipe a try, and don't be afraid to get creative with your toppings and mix-ins. Your mornings are about to get a whole lot more exciting!
