Savory Indian Style Steel Cut Oats Recipe
SAVORY INDIAN STYLE STEEL CUT OATS RECIPE
FOOD AS MEDICINE:
Breakfast sets the stage for all other meals throughout the day! While we are sleeping, the liver is working overtime to keep glucose levels stable so that all cells in the body are able to function. It is critical to “break the fast” by eating within the first hour of rising to give the liver a break so that it can focus on important tasks like nutrient distribution, metabolism and detoxification. Steel cut oats are an excellent source of soluble fiber, which is key for satiety, balancing blood sugar, and ability to lower cholesterol! In fact, soluble fiber can lower cholesterol by over 20% in just a 3 month period!! Soaking the oats with whey (liquid strained from yogurt) overnight helps break down the phytates, or antinutrients that hinder absorption and digestion. You can also use kefir, fresh yogurt or buttermilk as an alternative.
Makes 4 servings
INGREDIENTS:
1 cup steel cut oats, soaked overnight with 1 Tbsp whey and 1½ cups filtered water
½ teaspoon mustard seeds
½ teaspoon cumin seeds
1 Tbsp ghee
1 cup onion, diced
½ tsp turmeric
½ tsp garam masala
1 ½ cups water
2 cups cauliflower
1/2 cup frozen peas
Sea salt to taste
Greek yogurt and cilantro for serving
DIRECTIONS:
Soak the steel cut oats overnight in a warm place in the kitchen with filtered water plus a tablespoon of liquid whey, yogurt, keifir or buttermilk and a dash of sea salt. When ready to cook the oats, strain off the liquid. Heat a small saucepan over medium heat. Add the mustard and cumin seeds and toast for 1-2 minutes, moving constantly, until the seeds begin to pop and become fragrant.
Add the ghee, the onions and a pinch of sea salt. Sautee until translucent, then add the cauliflower. Once cauliflower begins to soften, add the steel cut oats, water, turmeric, garam masala and another pinch of salt. Reduce heat to low and cook for 15-20 minutes. Add the peas and additional water if needed and cook another 5-10 minutes, until oats are cooked through and vegetables are soft. Serve with a dollop of Greek Yogurt, a sprinkle of cilantro and additional ghee if desired. Top with a fried egg for a protein boost!
Nutrition facts: 258 Calories, 9g Fat, 34g Carbohydrates, 13g Protein
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