Savory Irish Oats

Irish oats, or steel cut oats, are an excellent way to start the day! Traditionally oatmeal is made with brown sugar and fruit but many of us are trying to reduce our sugar intake. It may sound unconventional to have onions or mushrooms in your oats, but give it a try and I promise you will be pleasantly surprised. Savory oats are delicious and can be made with much more variety than sweet oats. It’s also a great way to get a couple of extra servings of vegetables in. Also, steel cut oats hold up well in the fridge so they can be made up in advance and heated without getting mushy or gooey like rolled oats can. They are also lower on the glycemic index so they are a better choice if you have blood sugar issues.

AuthorLaurie PawlaczykCategory, , , DifficultyIntermediate
Yields2 Servings
 ¾ cup onion, diced
 1 ½ cups mushrooms, diced
 1 tsp garlic rosemary blend or italian seasoning
 ½ cup steel cut oats
 ½ tsp organic soy sauce
 2 cups vegetable stock or beef broth
 1 cup kale, chopped & packed firm
 salt & pepper to taste
1

Fill clean sink with cool water and thoroughly rinse kale. Kale can sometimes have dirt nestled between the leaves and should always be submerged in water rather than just rinsed to ensure all the dirt has been removed. Shake off the leaves and remove the tough stem. Chop or tear the kale into bite sized pieces and set aside.
chopping kale at least 40 minutes before cooking helps produce sulforphane, an anti-cancer nutrient. If you don't have time to wait 40 minutes add a little mustard powder before cooking to achieve similar results.

2

Sauté onions and mushrooms in pot just until translucent.

3

Add seasoning, soy sauce, steel cut oats and liquid. Bring to boil.

4

Reduce heat and simmer 20 minutes.

5

Add 1 cup (packed firmly) kale and replace lid. Continue cooking 5 minutes.
kale reduces in volume by at least half when cooked

6

Stir together and serve. If you would like to beef up this recipe, literally, sliced breakfast steak would be a nice compliment to this dish.

Nutrition Facts

Serving Size 1 3/4 cup

Servings 2


Amount Per Serving
Calories 159
% Daily Value *
Total Fat 1.7g3%
Total Carbohydrate 30.6g11%
Dietary Fiber 4g16%
Protein 6.8g14%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

 

 

Ingredients

 ¾ cup onion, diced
 1 ½ cups mushrooms, diced
 1 tsp garlic rosemary blend or italian seasoning
 ½ cup steel cut oats
 ½ tsp organic soy sauce
 2 cups vegetable stock or beef broth
 1 cup kale, chopped & packed firm
 salt & pepper to taste

Directions

1

Fill clean sink with cool water and thoroughly rinse kale. Kale can sometimes have dirt nestled between the leaves and should always be submerged in water rather than just rinsed to ensure all the dirt has been removed. Shake off the leaves and remove the tough stem. Chop or tear the kale into bite sized pieces and set aside.
chopping kale at least 40 minutes before cooking helps produce sulforphane, an anti-cancer nutrient. If you don't have time to wait 40 minutes add a little mustard powder before cooking to achieve similar results.

2

Sauté onions and mushrooms in pot just until translucent.

3

Add seasoning, soy sauce, steel cut oats and liquid. Bring to boil.

4

Reduce heat and simmer 20 minutes.

5

Add 1 cup (packed firmly) kale and replace lid. Continue cooking 5 minutes.
kale reduces in volume by at least half when cooked

6

Stir together and serve. If you would like to beef up this recipe, literally, sliced breakfast steak would be a nice compliment to this dish.

Savory Irish Oats
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