Savory Oats – Quick and Nutritious

savory oatsThe origins of this delicious, nourishing dish lay somewhere between the Irish and Scottish traditional foods, with each country claiming it as its own.

Having a low glycemic index and high in minerals, oats have a long list of healthy benefits…such as beta glucan.  This is a water soluble fibre that gives the slippery mouth feel to cooked oats and has a soothing effect on the stomach and intestines.

It is also responsible for slowing down the absorption of dietary sugar and is especially beneficial to diabetics for controlling blood sugar levels.

A side effect of beta glucan is its ability to lower excessive cholesterol levels as well – in fact, it binds to excess cholesterol and prevents its absorption.  The list of the benefits of oats is long and worthy of another post.  So, let’s get on with the recipe!

A hardy meal done within 20 minutes, it’s perfect as a wonderfully nutritious meal on its own, or smaller portions as a side dish!

Quick cooking oats work well with this, however if you prefer the regular rolled oats, then just increase the cooking time accordingly and add the kale or spinach at the last 5 minutes or so to finish off to your personal preference.

All you need per person is:

Quick cooking oats (allow 1/2 c., 40 g. per person)

3 times the amount of broth of your choice (or water I prefer beef or chicken)

1 small onion, diced

1 small carrot, diced

Leek (optional) a small handful, sliced into rings

2 stalks of kale (or fresh spinach)

Thyme, as much or as little as you like

Butter (or olive oil or blend of both, whatever amount you dare – butter or drippings is traditional).

Season as you like with salt and pepper.

Cut away the tough stem of the kale and coarsely chop the kale.  Set aside.

In a heavy pot, sweat the onions in the bubbling butter for a few minutes.  Add the leek and carrots and allow to sauté a few minutes more.  Add the oatmeal and thyme and stir to coat well.  Allow to toast a few minutes before adding the kale and the broth.  Stir well.  Cover and allow to cook until the ‘stew’ is thick and the kale is as tender as you prefer.  Be sure to stir around now and again.  Add more broth or water as you like to get your perfect consistency.

If you like, you can add a modern touch to it with a sprinkle of crumbled cheese such as a blue cheese, a few shavings of Parmesan or even feta.  Oh, hey and why not chopped chives as well!

Serve in deep bowls.  Enjoy your new comfort food.  You are welcome.

 

 

 

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