It snowed this week for the first time this season! And of course, as the weather gets colder, my breakfasts heat up.
Last year around this time, I introduced you to Pumpkin Steel-Cut Oats. This year I'm changing up this long-time breakfast favorite and rather than sweet oatmeal (as we're accustomed to here in the 'States), I'm challenging you to think outside the box and try this porridge as a savory dish.
I gotta say - it's Super Yum. As an added bonus, oatmeal is quite healthy. Let's take a look at this delightful grain.
Oats & Fiber
A half-cup of dry oats contains about 4 grams of fiber - more than 10% of daily recommended value for adults. Oats contain two types of fiber: soluble and insoluble. They're both really great for you. Insoluble fiber provides bulk to your diet and help keep you full. Soluble fiber is the type that thickens in liquid; it binds to cholesterol in your digestive tract and thus helps lower blood cholesterol levels.
The fiber in oats is the reason that 1) it's nice and filling and 2) it's so healthy for your heart.
Oats & Protein
Contrary to what many people think, grains - like oats - contain protein. While not a complete protein, like meat, if you pair a grain with a legume (think: bread + peanut butter), the amino acid profiles of each compliment each other so that you get all the nutrition you need.
This is why a person can eat a perfectly healthy, balanced vegetarian diet without needing to consume meat. Read more about complete and complimentary proteins in my Pumpkin Steel-Cut Oats post.
Oats & Micronutrients
A half-cup of dry oatmeal is a good source of iron, fiber, magnesium, phosphorus, zinc, and the B vitamin thiamin. Plain oats contain virtually no sodium, are cholesterol-free, and very low in fat.
Oats are a fabulous, tasty whole grain.
For this variation on oatmeal, I use old fashioned oats. The nutritional value between the various types of oats (steel-cut, old-fashioned, or quick cooking) is the same, but the texture differs between the three. The Kitchn blog provides a great article about the difference between the types of oats.
To start our savory oatmeal, combine two cups of old fashioned oats with four cups water and a half teaspoon of salt in a medium saucepan and bring to a boil. Reduce heat and simmer, uncovered, about five minutes until water is absorbed and oats are fully cooked.
Meanwhile, fry four eggs to desired consistency. I prefer over-easy eggs - the uncooked yolks make the oatmeal extra creamy. Remove stems and seeds from eight mini bell peppers and dice into small pieces. (Don't like peppers? Try diced green onions instead. Yum!)
Combine oatmeal, eggs, and peppers. Top each bowl with two tablespoons sharp cheddar cheese. Pierce eggs and allow yolks to run into oatmeal and stir to make creamy.
Hope you enjoy this on the next cold winter morning!
With love, from Peas and Hoppiness
2 c. Old fashioned oats
4 c. water
1/2 tsp. salt
8 mini sweet bell peppers
1/4 c. sharp cheddar cheese, grated
Combine oats, water, and salt in a medium saucepan and bring to a boil. Reduce heat and simmer, uncovered, about 5 minutes until water is absorbed and oats are fully cooked.
Meanwhile, fry eggs to desired texture (over-easy eggs make oatmeal extra creamy). Remove stems and seeds from mini bell peppers and dice into small pieces.
Combine oatmeal, eggs, and peppers. Top each serving with 2 Tbsp. grated sharp cheddar cheese. Pierce eggs and allow yolks to run into oatmeal and stir to make creamy.
Serves 4 - Serving Size: 1 cup - Nutrients per serving: 238 calories -- 7g total fat -- 2g saturated fat -- 186mg cholesterol -- 356mg sodium -- 32g total carbohydrates -- 2g sugar -- 5g fiber -- 12g protein