Easy Savory Mushroom Sage Oats Risotto

As the mornings get cooler, it’s nice to enjoy a hot breakfast. Oats don’t have to be cloyingly sweet with tons of sugary add-ons. This savory version won’t disappoint. The fiber from the oats, shallot, and mushrooms, and the little bit of olive oil help shunt the release of carbohydrate into the blood stream, providing an even burn of energy with no sugar crash

How to Make Mushroom Sage Savory Oats Risotto

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Are Oats Good For People With High Blood Sugar

Rolled oats are a complex carbohydrate and high in soluble fiber, which helps keep glucose in check

The soluble fibers are called beta glucans, and not only help manage blood sugar, soluble fiber helps to lower cholesterol, support heart health, and can be good to regulate digestion for people with irritable bowel conditions such as Crohn’s and colitis.

When we eat soluble fiber, it absorbs liquid in the gut, creating a viscous “blob” that can help to keep us full, making oats in various forms such as whole oat groats, steal cut, or rolled variety (as in the recipe below) a good addition to any weight loss program

It’s best to avoid overly milled flakes and flour where possible, because they are more refined, and will enter the bloodstream quickly, and may raise blood sugar

The optional poached egg and avocado make this a very satisfying meal that is high in protein, healthy fats, and fiber, and further helps to control blood sugar by slowing down the breakdown of the oats

It’s prudent to add protein, healthy fats, and fiber to a meal with whole grains to support healthy blood sugar levels

The rolled oats in this recipe are toasted, giving this dish a nutty flavor, and leaving a bit of “bite” in the texture of this risotto. By using rolled oats instead of steel cut, there is a release of starch into the liquid, giving the dish a complementary creamy texture

How is Risotto Made

Traditional risotto uses arborio rice, is a bit labor intensive, and takes about 45 minutes. It needs to be stirred and attended to constantly, while ladling small amounts of liquid over time, contrary to this dish, which comes together in just minutes

Is Risotto Healthy

Traditional risotto is super high in fat, and typically contains butter and cheese. This oats version checks all the boxes of a delicious, satisfying, and healthy meal, and even brings in an abundance of veggies to the breakfast meal

To hasten the process, you can purchase pre-sliced mushrooms, although I like to slice my own. It’s cheaper and I think the quality is better than pre-sliced veggies, which break down faster, and won’t last as long in the frig as sliced from whole

Is Savory Sage and Mushroom Oats Breakfast Risotto High in Protein

While there is an option for a poached egg to add protein, you can keep this vegan and consider adding ¼ cup frozen green peas to boost the protein content to 14 grams

If you skip the peas, and top with a poached egg, this savory dish packs in 17 grams of quality protein

The nutritional yeast is also a significant protein source. One tablespoon can add about two to three grams of protein

How to Poach an Egg With a Dietitian

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Savory Sage and Mushroom Oats Breakfast Risotto

This recipe swaps traditional arborio rice for more budget friendly, and quicker cooking rolled oats. The dash of tamari gives the risotto an umami flavor, and the nutritional yeast adds B vitamins, while giving this vegan dish a cheesy consistency. Option to add sliced avocado and a poached egg to make this a complete meal that can be enjoyed for breakfast, lunch, or dinner. Multiply recipe ingredients for additional servings.

Course Breakfast, lunch

Cuisine anti inflammatory, anti-cancer, antiinflammatory, avocado, egg, Healthy, oats, one pot, vegan, vegetarian

Keyword 5 Ingredients, Anti Cancer, Anti Diabetes, Anti Inflammatory, avocado, Breakfast, Mushroom, Oats, Poached Egg, Risotto, sage, savory, Whole Grain

Prep Time 5 minutes

Cook Time 10 minutes

Servings 1

Ingredients

• 1 tbsp extra virgin olive oil or avocado oil
• 1 small shallot diced
• 1 cup sliced baby bella mushrooms packed
• 1 tbsp chopped fresh sage or 1 tsp dried
• Salt and pepper to taste
• ½ cup dry rolled oats preferably organic
• 1 cup water
• ½ tsp tamari or soy sauce preferably organic
• 1 tbsp nutritional yeast
• Optional: ¼ avocado 1 poached egg*; 1 tbsp chopped scallion for garnish

Instructions

1. -In a medium skillet, sauté shallot in oil over medium heat until shallots begin to soften, about 3 minutes
2. -Add sliced mushrooms, sage, and a pinch of salt and pepper, then stir to combine
3. -Cover and cook, stirring occasionally, until mushrooms wilt, about 5 minutes
4. -Stir oats into skillet until they begin to toast, about 30 seconds
5. -Add water and tamari, stir to combine, and continue to cook until water is mostly absorbed, and oats are tender, about 5 minutes
6. -Stir in nutritional yeast
7. -Readjust seasonings if needed, and transfer oats to a bowl
8. -Optional: Top with avocado slices, poached egg, and garnish with chopped scallion

Recipe Notes

Recipe Notes: Goal is to leave some texture or “bite” to the oats. If you have leftovers, add a beaten raw egg or flax egg, form into patties, and bake in a 350 degree oven for 15 minutes to turn the risotto into fritters for another meal.