My Superfood Savoury Oatmeal is a microbiome-friendly twist on a traditional breakfast. There are no oats to be found though, instead you get the chance to increase your veggie intake. And the good news is you can put it on regular rotation. Read on to find out why ..
Dr Sarah Ballantyne, aka The Paleo Mom, recently wrote a couple of articles (see here and here) on the benefits of mushrooms. As well as being one of the most nutrient dense foods available, she says "it’s mushrooms’ unique fibre and phytochemical content that make them such uniquely beneficial foods, elevating mushrooms from “just another vegetable” (well, fungi) to qualifying as their own essential food group".
Medicinal mushrooms, which include the shiitakes found in this recipe, are potent general anti-inflammatories that are known to increase blood vessel dilation and circulation to the heart. They aid detoxification, circulation (including the brain), increase vitality and combat fatigue. They help regulate blood sugar. And they support the endocrine and respiratory systems, as well as strengthen immune function. Shiitakes, in fact, are used in several countries to boost the efficacy of medications used to treat cancer and HIV infection.
As a result it's recommended that they're eaten on a frequent basis, at least every 3 days, and even up to daily.
This recipe also gives you an all round veggitastic start to the day, which is always a good thing. I haven't added protein, beyond a good scoop of collagen, but I do like the fat to be from an animal source for my family. The protein-loving teen enjoys a helping of meat leftover from the night before, and you can do the same.
So on with the good news! With mushrooms being a gut microbiome superfood, you can feel free to eat your Superfood Savoury Oatmeal as often as you like!
Elevating Mushrooms to Food Group Status: Dr Sarah Ballantyne
The Power of Medicinal Mushrooms: An Overview: Dr Sarah Ballantyne
Superfood Savoury Oatmeal
Print the recipe here!
1 small leek
3 tbsp lard or other animal fat, divided
2 stalks celery, thinly sliced
3 oz brown mushrooms, chopped
1/2 tsp herbes de provence, or a mix of dried herbs such as thyme, oregano and rosemary
2+1/2 cups cooked spaghetti squash (1 small squash)
2 cups chicken bone broth
1/4 cup coconut milk
3 oz shiitake mushrooms, sliced
1 small (8 oz) yellow (or green) zucchini, chopped
1 small fennel, thinly sliced
1/2 bunch watercress
large pinch sea salt, or to taste
Start by cutting the leek in half where the white part meets the green. Slice each one thinly and keep apart.
Heat 1 tbsp of the fat in a large pan and add the green half of the leeks, celery and the brown mushrooms. Sauté for around 5 minutes on a low to medium heat until softened.
Sprinkle over the dried herbs, and add the cooked squash, together with the broth and coconut milk. Add a pinch of salt and bring up to a simmer. Cook for 5 minutes to release the flavours.
Using a hand blender, pulse until the squash has broken down to an oatmeal consistency, leaving some of the mushroom chunks intact.
Meanwhile, melt the remaining fat in a large frying pan and add the shiitakes, zucchini, fennel and remaining leeks. Cook until softened and golden brown. Add the watercress and sauté until wilted.
Divide the oatmeal between bowls and stir in a scoop of collagen if you like. Top with the mushroom mixture.
Don’t forget to check out four more delicious AIP oatmeals : Banana Cinnamon 'Oatmeal', Roasted Cinnamon Pear ‘Oatmeal’, Apple and Cranberry 'Oatmeal' and my Summer version, Peach and Ginger ‘Oatmeal‘.
Plus for more breakfast inspiration, you may want to think about getting a copy of the e-book "85 Amazing AIP Breakfasts"!
Thank you for the recipe. I wish people stopped calling oat meal something that does not contain oats. This is spaghetti squash with mushrooms or whatever you would like to call it based on the ingredients.
I really don't think it matters what the recipe is called. It's more important to be grateful that the recipe has been created in the first place and that hopefully you enjoy it if you get to make it.
Sending you healing hugs
Julia Falk says
Sounds like a lovely recipe. Thanks so much. Will it keep in the refrigerator for a few days, or does it freeze well?
Thanks Julia. Yes to both
I made this yesterday and am SO thankful that you posted the recipe! I've been making your cinnamon-banana "oatmeal" for a couple of years and have even grated a yellow zucchini in there...just because. I've even added orange zest, star anise & cardamom on occasion.
For the savory variety I decided to use veggie stock and my favorite imported salt (Seasonello). I chopped the cooked spaghetti squash before simmering and only used the immersion blender a little because I liked the texture.
I added lemon zest to the shitake-leek topping which added a bright note. Thank you for another KEEPER!
So pleased you enjoyed it Kristen. Your additions sound so good, thanks for sharing them.
This looks divine! I will be trying it soon. So sad I just passed up the opportunity to buy leeks yesterday at the farmers market. Next time I go I will be grabbing some leeks and sprinting home to make this lovely recipe. Very thankful and appreciative for all your ‘oatmeal’ recipes.
Thanks T. I hope you love the oatmeal when you have your leeks to hand!
I’m curious what your thoughts are regarding turning this into a casserole with some type of meat added... chicken or bacon, maybe? Maybe both? I’m gathering recipes (and motivation) to do some major batch cooking.
It also makes a great soup if you add a little extra broth. It's very adaptable.
Happy batch cooking.
Christine Pacanowsky says
I am now making this beautiful looking oatmeal, and have just completed the oatmeal part. It smells and tastes delicious! It does not have an oatmeal consistency, however, but instead is quite liquid with more of a souplike consistency. I keep re-reading the directions, and think that I have followed the directions exactly.
I have made most if not all of your other delicious oatmeals, and know how to use the stick blender and know how to not overblend.
Christine Pacanowsky says
Also, I see you say that with a little more broth this is good as a soup! I am having it for lunch now anyway, and it is GERAT as a soup! Thanks so much! Christine
I'm not too sure why you have more liquid if you did everything to the letter. Perhaps your squash gave out more water than mine. Next time you can always remove some liquid from the pan. I'm happy you enjoyed it as soup!!
A very tasty recipe, love it! Looking forward to your coming blogs.