Enjoy a Quick Breakfast of Spicy Shitake Savory Oats
March is officially #NutritionMonth which means there is no better time than now to be your most nutritious self. We’re challenging YOU to #eatclean ALL. MONTH. LONG! Celebrate with us throughout March as we share tips, recipes, and nutrition inspiration.
Have you tried savory oats yet? If not, you’re in for a treat. Oatmeal is as synonymous with breakfast as spinach is to a green smoothie, and the possibilities for customizing oats to you personal taste are endless. Those possibilities multiply exponentially when you add savory options to the mix. Move over cinnamon, and make way for turmeric-spiced oats with carrots and kale, or sweet potato and sage.
For the savory oat novice, I highly recommend whipping up this Spicy Shitake version, which is heavy on the veggies and ranks about a 1 on the difficulty scale. Old-fashioned oats are simmered in veggie broth (or water) with a pinch of sea salt and black pepper until creamy and risotto-esque.
While the oats cook, the shitakes are sautéed with a sprig’s worth of rosemary leaves and some freshly minced garlic. A handful of chopped cherry tomatoes thrown in for the last two minutes of cook time, adds some acid and sweetness to cut through the earthiness of the mushrooms.
The veggies are piled on top of the steaming hot oats and hit with some hot sauce (because everybody needs a little spice in the morning) and a sprinkle of fresh parsley or cilantro. Total time added to your morning routine? About 10 minutes. Total time to devour this delicious bowl of oat-y goodness? Considerably less.
Need more convincing to mix up your usual breakfast routine? Let’s talk nutrition. Shitake mushrooms are excellent sources of iron and one of the only sources of vegan Vitamin D, which is essential for calcium absorption and facilitating your body’s immune system function.
Tomatoes (stick to the organic variety) are packed with antioxidants like lycopene and Vitamin C, both of which can help prevent cancer causing free radicals from messing with your bod.
As for the humble oat, it may seem a little uninspired compared to more buzzworthy grains, but oatmeal will forever have a place on the breakfast table thanks to a stellar nutrition profile. A half cup of gluten free oats*, packs an impressive 4 grams of dietary fiber, essential to maintaining a healthy gut. Oats are also an excellent vegan source of iron.
All that healthy stuff in one easy-to-whip-up breakfast? Make room for savory oats in your weekly breakfast rotation.
*Oats are naturally gluten free, but it’s possible for cross contamination with wheat to occur during the growing process or when oats are being processed, so if you have any gluten sensitivity, be sure to shop for the certified gluten free variety.
QUICK BREAKFAST RECIPE: SPICY SHITAKE OATS
Prep Time: 5 minutes | Cook Time: 5 minutes
Total Time: 10 minutes
1/2 cup old fashioned oats
1 cup low sodium vegetable broth or water
Handful shitake mushrooms (about 2 ounces), sliced thin
Handful cherry tomatoes, roughly chopped
1 stem fresh rosemary, leaves removed
1 clove garlic, minced
2 teaspoons extra virgin olive oil or coconut oil
Pinch sea salt and black pepper
Handful cilantro or parsley, roughly chopped
Your favorite hot sauce for serving (optional)
In a small saucepan, combine oats with veggie broth or water and bring to a simmer. Add salt and black pepper and continue to cook on medium-low until broth is mostly absorbed and oats are creamy, about 5 minutes.
While the oats cook, heat olive oil in a small sauté pan over medium-high heat. Add garlic, rosemary, and shitakes to pan and cook until mushrooms are well browned, about 3 minutes. Add tomatoes to pan and cook until softened, 2 minutes more.
Pour oats into a bowl and top with shitake mixture. Garnish with cilantro or parsley and drizzle with hot sauce.
Kristie Williams-Yowell is a lover of all things food, most importantly eating it, but also cooking, writing about, and photographing plant-based meals dreamt up in her SoCal kitchen. Find out what she’s cooking up this week over at The Mostly Vegan or on Instagram @themostlyvegan.