Savory Oatmeal with Grated Zucchini & Eggplant
Savory oatmeal is a great alternative to traditional oatmeal because it is rich in protein, quality fat, and provides a serving of veggies! You can use whatever veggies you like in place of zucchini and eggplant. I highly recommend choosing pasture-raised eggs because they contain more nutrients, especially vitamin A and E, compared to conventional alternatives.
Makes 1 serving
Time: 5-10 minutes
½ cup old fashioned rolled oats
1 cup + water
1 cup grated zucchini and eggplant (or any other chopped/grated veggie)
Dulse granules to taste
Salt and fresh ground pepper to taste
Grass-fed butter or olive oil
Optional Toppings: avocado slices, basil, grated cheese, hot sauce, etc
In a medium sauce pan add the rolled oats, water, your choice of veggies and cook until the veggies are tender. You may need to add more water during the cooking process. Season with salt and pepper and your choice of spices. Smoked paprika or curry powder go really well with zucchini and eggplant.
Meanwhile in a cast iron skillet, add your choice of fat, and heat over medium. Fry up two pasture raised eggs. Season with salt and pepper. Transfer the oatmeal into a bowl, top with fried eggs, and top with your choices of toppings.
Note: To keep recipe low FODMAP choose veggies that are safe per the Monash University Low FODMAP app. Do not add onions or garlic.
This dish is delicious with in-season tomatoes and zucchini from the farmer’s market. The tomatoes, hands down, make the dish. Add your choice of protein whether its diced organic Italian chicken sausage or ground grass-fed beef or poultry. If you choose the latter, you will need to be more generous with the salt.
Makes 2 servings.
Time: ~ 15-20 minutes
1 tablespoon extra virgin olive oil
4 large cremini mushrooms, finely chopped
½ medium yellow onion, finely chopped
Your choice of protein (2x chopped organic chicken sausage or ½ lb ground grass-fed meat)
1 teaspoon fennel seeds
Chili flakes to taste
2 large cloves garlic, finely minced
2 large ripe beefsteak tomatoes
2 large yellow zucchini (green is ok too)
½ cup red wine
Salt and fresh ground pepper to taste
2 – 2oz servings of spaghetti pasta (cooked to package instructions)
Toppings: extra virgin olive oil, grated pecorino/parmesan, fresh basil
Bring a large pot of water to boil and cook pasta per package instructions. Julienne the two large zucchini into thin pasta like threads using a julienne peeler. Dice the remaining core and set aside.
Meanwhile, heat a large cast iron pan over medium and add the olive oil. Once warm add the diced mushrooms, yellow onion, diced zucchini core, and your choice of protein. Season with fennel seeds and chili flakes. If using ground meat, season with ½ teaspoon salt. Once the meat is cooked and veggies tender, add the garlic and chopped tomatoes. Stir well and cover with lid. Let simmer on medium low.
After about 5 minutes, add the red wine, stir, and cover with lid to retain moisture. Allow to simmer on low until the tomatoes are completely broken down and the mixture is soupy. Season with additional salt and freshly ground pepper to taste.
Divide the zucchini noodles (zoodles) into two pasta bowls and heat briefly in the microwave for 1-2 minutes or until tender. Top each with 1 serving of cooked spaghetti pasta and stir to combine. Divide the tomato sauce over top and garnish with a drizzle olive oil, grated cheese, and plenty of chopped basil.
Notes: Jovial gluten free spaghetti pasta is one of the best GF alternatives. To keep recipe dairy free simply skip the cheese topping.
Maple Glazed Roasted Carrots
This simple dish is great throughout the year and pairs really well with grass-fed beef or lamb. If you want to be extra fancy use rainbow carrots for a full display of color!
Time: 30-45 minutes
1 bunch carrots (with green tops)
1 tablespoon maple syrup
1 tablespoon extra virgin oil
1 tablespoon apple cider vinegar
Salt and pepper
Finely minced parsley or cilantro (optional)
Preheat oven to 425 degrees. Meanwhile cut off the green tops leaving an inch at the top of the carrot. Save the greens to make carrot top pesto or to toss into salads if desired. Wash and scrub the carrots and towel dry to ensure they are completely dry.
Line a baking sheet with parchment paper and set aside. If the carrots are thin and long, leave whole and place on the parchment paper. If the carrots are a little thicker, cut in half lengthwise. Place onto baking sheet in a single layer.
Mix together the maple syrup, olive oil, and vinegar in a small bowl. Drizzle over the carrots. Sprinkle with salt and pepper. Roast for 20-25 minutes until tender, yet still firm with browning spots. Remove from oven and sprinkle with freshly minced parsley or cilantro if desired. Serve immediately.
Note: You can use honey in place of maple syrup.
I hope you enjoy my creative, flavorful, and nutrient dense approach to whole foods cooking. All recipes are gluten free.