Savory oats are a delicious way to change things up from the traditional (and delicious!) fruity oatmeal. It’s okay to have veggies instead of fruit for breakfast on the BLE food plan. The amount is the same as with fruit.
Also, do you know about the magical combination of red and green chili sauce with eggs? As a northwest girl dropped into New Mexico, I am a bit of a doofus when it comes to southwest cooking and flavors. But I’m learning! Perhaps the most important staples in New Mexican cuisine are red and green chilis. They can be made into all kinds of sauces and powders, but I am finding that the easiest way to enjoy these flavors is from jars of roasted chilis. I’m fortunate to have access to really yummy authentic chilis here, but you can find them anywhere. Be sure to check for flour, especially if they are marketed as “Chili Sauce”.
A Note About Eggs: Most of the recipes on this blog are plant-based, but I do eat eggs on occasion if I can get them from a good source. If you don’t eat eggs, check out the other protein options listed below. Or, if you are an omnivore, feel free to experiment with cheese and BLE-friendly breakfast meats.
Savory Southwest Oatmeal
Each Serving Contains:
- 6 oz Veggies (replaces breakfast fruit)
- 1 Protein
- 1 Grain
- 6 oz (cooked) of any combination of the following raw veggies:
- Zucchini or summer squash
- Cruciferous veggies (broccoli, cabbage, brussels sprouts)
- Greens (spinach, kale, chard, arugula)
- 2 poached eggs (1 protein serving)
- Plant-Based Protein Alternatives:
- BLE-friendly veggie sausage (4 oz = 1 protein serving)
- Pine nuts or walnuts (2 oz = 1 protein serving)
- Plant-based cheese (2 oz = 1 protein serving)
- Tofu (4 oz = 1 protein serving)
- Beans (6 oz = 1 protein serving)
- Plant-based milk in the oatmeal (8 oz = 1 protein serving)
- 1 oz dry oatmeal or 4 oz cooked oatmeal (pick your favorite kind!)
- Salt & pepper
- A spoonful each of roasted red chilis, and/or roasted green chilis, or salsa.
- Chopped cilantro
- Your favorite seasonings (savory seasoning salt, chili powder, cumin, etc)
- Nutritional yeast (optional)
*These servings reflect the BLE female weight-loss food plan. Please adjust the quantities as needed for your own individual food plan.
Notes for Maintenance
I LOVE having double proteins in my maintenance breakfast! I do 1 serving of veggie sausage and 1 serving of eggs. Here are some ideas for maintenance additions:
- Grain Additions: More oats, quinoa, potatoes, or sweet potatoes
- Protein Additions: Add any of the protein options listed above.
- Fat Additions: Oil for cooking, avocado
- Begin boiling a pot of water for poaching the eggs.
- Veggies: I weigh about 7 oz of chopped veggies raw. They will cook down to about 6 oz, or close enough for my peace. You could also air on the side of too little, weigh them after cooking, and add greens, raw veggies, or sprouts at the end to reach your exact veggie amount.
- Note on Fats at Breakfast – We generally don’t get a fat serving with breakfast in BLE, which means no oil. You could steam-sauté the veggies, which just means cooking them with no oil in a dry pan over medium heat with the lid on. You could also use a steamer basket, or you could roast the veggies in the oven with lemon juice instead of oil. Or, you can spray the pan or the veggies lightly with oil if you are comfortable doing so. I do this on occasion without any issues.
- Oatmeal: Cook oatmeal according to your normal method, or package directions. I like it a little soupy in this context. Into the cooked oatmeal, stir in seasonings, nutritional yeast, and cooked veggies.
- Eggs: Poach the eggs by stirring the boiling water in the pot with a large spoon and making a little whirlpool. This will keep the egg together. Crack the eggs gently into the whirlpool and turn heat down to a low simmer. Start a timer. Remove the eggs with a slotted spoon after 3.5 minutes for a perfectly runny yolk.
- Top with additional seasonings, roasted chili sauce, and fresh cilantro.
- Begin your beautiful, delicious, bright line day!