Healthy, Hearty, and Now Savory Oatmeal
Gluten-free oats are a great source of fiber and protein. Compared to refined grains, oats have a low glycemic score, and they can help boost your immunity, aid digestion and lower cholesterol levels.
They also have plenty of benefits, including:
- Lowering cholesterol — oats contain soluble fiber, which can help naturally lower LDL (‘bad”) cholesterol when eaten several times or more per week.
- Providing filling fiber — fiber-rich foods take up more space in your stomach while absorbing water, so they help you feel satisfied despite and support weight loss.
- Improving digestion — many studies show that diets higher in fiber can lead to improved gut and colon health, constipation relief and curtailed IBS-related symptoms.
- Boosting immunity – the beta-glutens found in oats and other foods are known to enhance immune function by fighting bacterial infection and lowering
- Keeping blood sugar in check — steel-cut or rolled oats (the kind that are unsweetened and unflavored) have a low score on the glycemic index and can improve insulin sensitivity.
- Providing trace minerals — just one serving of oats provides about 73 percent of your daily manganese (supporting metabolism, building bones) and 16 percent of your daily phosphorus needs (helping bones, protecting teeth). Oats are also a good source of selenium benefits,magnesium, iron, copper and B vitamins.
- Delivering more protein — Oats are a good source of plant-based protein, with more than eight grams in every 2/3 of a cup — more than you find in nearly all cereals.
Oatmeal is great with milk and fruit, but it’s also delicious as a more savory dish. Here’s a tasty way to change it up.
Savory Oatmeal with Sausage and Cheese
Ingredients:
¾ cup low-sodium chicken broth
½ cup old-fashioned, gluten-free rolled oats
2 precooked, gluten-free chicken or turkey breakfast sausage links, sliced
Pinch of ground cumin
1 Tbs. chopped green onion
2 Tbs. shredded Parmesan or Asiago cheese
Directions:
- In a small saucepan, bring first four ingredients to a boil. Reduce heat to low, and cook for 4–5 minutes, stirring often, until oats thicken.
- Stir in half the green onions and cheese. Pour into bowl, and sprinkle with remaining green onions and cheese. Serve hot.
PER SERVING: 453 cal, 12g fat (4g mono, 4g poly, 4g sat), 57mg chol, 561mg sodium, 57g carb (9g fiber, 1g sugars), 29g protein
Note: Make this vegetarian by using vegetable broth and meatless breakfast sausage.
