Today I’m honored to guest-post on the amazing Tosca Reno’s blog! She heard us vegetarians begging for a plant-based Eat Clean Diet cookbook and wow, did she deliver. Her newest book, The Eat Clean Vegetarian Cookbook, is an amazing resource for anyone looking to put more clean, plant-based foods into their diet.
In conjunction with my post over on Tosca’s blog, which is all about being a clean-eating vegetarian, I decided to share our family’s all-time favourite breakfast: Morning Oats Goulash.
So move on over, bacon and eggs! This healthy fats- and protein-packed vegetarian breakfast will keep you full of energy while also providing 20% of your daily iron requirement — good news for any vegetarian. Chalk-full of nutrient-dense superfoods, this breakfast keeps you (and your kids!) feeling full all morning long.
In addition to the slow-burning carbs from the steel cut oats (keeping you full for longer!), this oatmeal is topped with some amazing superfoods. If you aren’t using superfoods in your diet yet, I suggest you start! Sprinkling a few of these on your oatmeal, salad, or granola, is an extremely simple way to get more nutrients in your diet. One might even say that superfoods are super-easy nutrition…if one were prone to using silly puns, that is.
And let’s get one thing straight — we’re not talking just a few measly nutrients! They don’t toss around the term “super” for nothing here, people. In fact, just one serving of chia seeds gives you nearly 20% of your daily calcium intake and over 40% of your daily fiber requirement. A few tablespoons of hemp hearts packs a mean 10g of protein PLUS a healthy dose of amino acids and omega-3 and omega-6 fatty acids. These little superfoods mean business.
Steel cut oats do take longer to cook — because they’re less refined than other oats — so in our family, we put a pot on first thing in the AM, set the timer for 15 minutes so we remember to stir it half way through, and then go get ready for the day. Easy peasy. But if breakfast is still a new thing for you and you’re more likely to eat oatmeal if it’s of the instant variety, try looking for an organic instant oatmeal that has no added sugars (like the packets of Better Oats Organic Bare Oats that I use when I travel) and then try adding the rest of my Morning Oats Goulash ingredients to it! Those instant oats won’t know what hit ‘em.
Morning Oats Goulash
1 cup steel cut oats
3 cups water
3 tbsp sliced almonds
3 tbsp raw pepitas
3 tbsp raw sunflower seeds
3 tbsp raisins
2 tbsp ground flax seed
2 tbsp chia seeds
2 tbsp hemp hearts
2 tbsp maple syrup
- Cook the steel cut oats according to the package instructions (oats, water, sea salt).
- With five minutes left in the cooking time, add the almonds, pepitas, sunflower seeds, and raisins.
- Once served into four bowls, top each with ½ tbsp of each: ground flax, chia seeds, hemp hearts and maple syrup. Some people like a splash of almond milk, too!
Since cooking directions vary with steel cut oats, check your packaging for the proper measurements for four servings and if necessary, adjust the oats and water.
Nutritional Content: 347 calories | 13.5 g fat | 45 g carbs | 12.8 g protein
A special thank you to Tosca and her team for the privilege of posting with them today. Tosca, your dedication to helping people live better lives through clean nutrition is making this world a healthier place, one clean eater at a time!
Now go read my guest post!