With so many of us trying to cut back on sugar, why not go savory with oatmeal. Oatmeal does not always have to be covered with brown sugar or maple syrup and like other whole grains, it works well on the savory side. Here it’s cooked with a vegetable broth and served with hummus or homemade bean dip, sliced avocado, and kale then topped with a fried egg. Make this power bowl for breakfast, lunch or dinner. For a fast assembly, you can make the oatmeal and kale salad ahead of time. When you’re ready to assemble, simply cook your egg and build your bowl.
Savory Oatmeal with Hummus, Kale and a Fried Egg
Ingredients
1/4 cup quick cooking steel-cut oats or old-fashioned oats
3/4 cup low-sodium vegetable broth
1 cup kale, thinly sliced
1 teaspoon extra virgin olive oil
1 teaspoon lemon juice
1 egg
1/4 avocado, sliced
2 tablespoons hummus
1 teaspoon nutritional yeast*
salt and pepper to taste
Directions
Cook oats according to directions but use vegetable broth instead of water. Toss kale with olive oil and lemon juice, and a dash of salt and pepper. Cook egg in a non-pan, keeping yolk slightly runny. To assemble, spread hummus on bottom of serving bowl. Top with oatmeal, egg, kale and avocado slices. Sprinkle with nutritional yeast. Salt and pepper to taste.
Nutrition Note: *Nutritional yeast is a cultured yeast that in deactivated with heat. It adds a nutty, umami flavor to dishes similar to Parmesan cheese. You can find nutritional yeast in most organic markets, often in the bulk food section where dried beans and grains are sold. Sprinkle it on popcorn, vegetables, pizza and pasta. Nutritional yeast is rich in B-complex vitamins, particularly vitamin B-12, an important vitamin for metabolic functions.
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Judy Matusky, RDN, LDN 