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"!