Savory Oats - Version 2.0

This morning I decided that it was time to share my revamped version of an old favorite. In this version, I stir nutritional yeast into my cooked oats (instead of shredded cheese which I still use on top) to give it a slightly cheesy, salty flavor. I know what you’re thinking… ‘Nutritional yeast sounds GROSS!’ or ‘I’m not eating yeast!’. I agree, the name is slightly off putting, but the flavor and health benefits are pretty darn good. For one rounded tablespoon, you get a boatload of B vitamins like B1 - thiamine (273%), B2 - riboflavin (240%), B3 - niacin (123%), B6 (190%) and B12 (50%). There’s also a wide range of minerals and 18 different amino acids. So what is nutritional yeast…? At the most basic level it is a yeast similar to brewer’s yeast that is grown on molasses and then fortified with some additional B vitamins. It is unsweetened and is naturally low in fat and sodium. If you like cheese, you will probably like nutritional yeast in your morning oats. …and who doesn’t like cheese?? My new and improved savory oats include my beloved chia seeds, garlic and a whole egg. If you’re in a hurry, feel free to use the quick cooking or instant oats. Top with hot sauce and get ready to enjoy the best ‘stick to your ribs’ breakfast you’ve had in a long time.

What You Need:

½ cup old fashioned rolled oats
½ cup milk, plus ½ cup water
1 egg
1 rounded Tbs nutritional yeast (or shredded cheese of your choice)
1 Tbs sharp shredded cheddar cheese
1 Tbs chia seeds (optional)
¼ tsp garlic powder (or to taste)
1/8 tsp salt and black pepper, plus a pinch for the egg (or to taste)

What To Do:

Combine oats, milk, water, 1/8 tsp salt, 1/8 tsp pepper and garlic powder in a small sauce pan over medium high heat until the mixture reaches a slow boil.

Once bubbling, reduce heat to low and simmer for 5-8 minutes or until desired thickness, stirring occasionally. 

When the oats begin to bubble, begin heating a small skillet over medium high heat. Once the pan is hot, spray with non-stick cooking spray and carefully add the egg. Reduce heat to low and allow the white to cook slowly, while keeping the yolk runny. This will also take about 5-8 minutes. Season the egg with remaining pinch of salt and pepper. If you’re not a fan of runny yolks, flip and cook completely.

After your oats are done, combine the nutritional yeast, chia seeds and oat mixture in a small bowl.

Stir to combine.

Top your oats with the over easy egg and shredded cheese. Serve with hot sauce.









Serves 1


Bon Appétit!
Mary

Quinoa Mac n' Cheeze

I already know what you’re thinking… ‘What the heck is cheeze’ ?! Well, let me explain. If you guessed cheeze is a mock cheese, you are correct! How on earth does one make a cheese sauce with no cheese? I’ll explain. The main ingredient in this vegan cheese sauce is nutritional yeast. Weird, right ? Not so weird… Vegetarians and vegans have been using these yellow flakes for ages to give food a slightly cheesy flavor. Nutritional yeast is deactivated yeast that has a slightly cheesy, salty (but low in sodium) flavor to it. It’s also loaded with complete proteins (9 grams per serving), b-complex vitamins and amino acids (18). You can find this product in most natural food stores like Whole Foods, Henry’s or Mother’s Market. Some of the benefits of a diet rich in nutritional yeast are: ‘maintaining intestinal ecology, improved blood production, helps to maintain healthy cholesterol levels and improves liver health and function’. Once you’ve cooked your quinoa, this lighter version of macaroni and cheese comes together in less than five minutes. Can’t beat that!  Serve with mini meatloafs la florentine.

What You Need:

2 ( ½ cup - dry) servings quinoa, cooked in chicken or vegetable broth
¼ cup nutritional yeast
4 Tbs milk
2 Tbs hummus (homemade or prepared)
1 ½ tsp butter or margarine
½ tsp garlic or onion powder
¼ tsp turmeric
¼ tsp dry mustard
½ tsp lemon juice
Pinch of salt and pepper

What To Do:

Combine all ingredients, except quinoa, in a small pot and bring to a simmer.

Add quinoa and stir to combine. Serve with mini meatloafs a la florentine.














Serves 2



Bon Appétit!
Mary