By now you likely know how we feel about veggies—we’re obsessed! As girls who also have a wicked sweet tooth that we work hard to keep in check ;), these twin sister, registered dietitians and personal trainers, and authors of The Nutrition Twins’ Veggie Cure are constantly working to help you to get more of these magical fat-loss and health-promoting pups. So, when it comes to breakfast—who’s got your booty, baby? Us! 🙂
And while we adore eggs packed with veggies like these faves:
Sunny Side Eggs on a Portobello “Bagel”
We, along with countless others, are exploring ways to make veggies at breakfast a little different. For those days when hectic mornings call for something a little savory and a little hearty we thought we’d jump on the oat-lover train and make some savory oats!
Not only did we make our oats savory with a pinch of garlic and onion powders, we got you those magical veggies with mashed up riced cauliflower, an antioxidant rich, vitamin C powerhouse of a vegetable to give our oats a little more texture and a lot more nutrients.
Haven’t tried riced cauliflower?
Say hello to one of your new besties! Riced cauliflower has become an “it” food over the last year or so, you can find it in the frozen section or the produce section of many supermarkets now. It’s super versatile, so while in our book we have a pizza crust made with it, you’ll also find countless recipes nowadays that use it—and we’ll be sharing more on this site soon! And now you can simply purchase it ready-to-use! Woohoo!
The fat-loss promoting, magical veggies don’t end there:
We also added:
- mushrooms, phytonutrient rock stars that support our immune system in so many ways.
- kale, (um, because how could we ever forget this baby? 😉 ) –the best friend to many of our meals, it’s quick and easy to sauté up and it helps the liver in its detoxification process and adds vitamin K and A and lutein which is great for eye health, not a bad thing to start the morning with!
Savory Oats
Guess what?! You can customize this yumster based on the veggies you have in your fridge that are begging to be cooked before they go bad. And as an added bonus—consuming a variety of veggies throughout the week fulfills an assortment of nutrients our bodies need. Oh yeah!!
Makes 2 servings
Top this savory dish with an egg cooked to your favorite style for protein.
Ingredients:
Oats or any hot whole or multi grain cereal
1/3 cup mashed cauliflower rice*
Pinch of garlic powder
Pinch of onion powder
1 cup finely shredded kale
5 mushrooms, sliced
1 tablespoon Parmesan cheese
1 teaspoon of your favorite vegetable seasoning
1 teaspoon extra virgin olive oil
Directions:
- Place oats, water, cauliflower rice, garlic powder, and onion powder in a bowl. Microwave for 3-4 minutes, until the oats and cauliflower are cooked.
- Meanwhile, heat a small pan with the 1 teaspoon olive oil. Saute kale and mushrooms in 1 tsp olive oil, then season with vegetable seasoning and add the egg & egg white to the pan.
- Scramble or fry the eggs until cooked the way you like, then place the eggs & veggies on top of the oatmeal & serve with a small apple.
*The cauliflower rice will keep for a few days, so if you cook the whole bag per the instructions, you can use the leftovers in other meals or have another version of savory oats the next morning! Stay tuned, we also will be coming up with a sweet version for those mornings we want a little sweet but still need a hearty breakfast.
Nutrition Facts for 1 serving
152 Calories, 21 g carbs, 5 g fat, 1 g saturated fat, 8 g protein, 88 mg sodium, 4 g fiber
- Oats or any hot whole or multi grain cereal
- ⅓ cup mashed cauliflower rice*
- pinch of garlic powder
- pinch of onion powder
- 1 cup finely shredded kale
- 5 mushrooms, sliced
- 1 TBSP Parmesan cheese
- 1 teaspoon of your favorite vegetable seasoning (we used Weber Veggie Grill)
- 1 teaspoon extra virgin olive oil
- Place oats, water, cauliflower rice, garlic powder, and onion powder in a bowl. Microwave for 3-4 minutes, until the oats and cauliflower are cooked.
- Meanwhile, heat a small pan with the 1 teaspoon olive oil. Saute kale and mushrooms in 1 tsp olive oil, then season with vegetable seasoning and add the egg & egg white to the pan.
- Scramble or fry the eggs until cooked the way you like, then place the eggs & veggies on top of the oatmeal & serve with a small apple.
