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 is a great recipe for IBS/SIBO patients because it can easily be made Low FODMAP and is super flavorful! I served this stuffed eggplant with curried extra firm sprouted tofu, and butter lettuce tossed with EVOO, lemon juice, splash balsamic, pecorino, and pepper.
Time: ~40 min
1 large eggplant
Extra virgin olive oil
Smoked paprika (also known as Spanish paprika)
Salt and fresh ground pepper
1/2 medium onion
1 medium zucchini
1 medium tomato
Handful or two of baby spinach
1-2 cloves garlic, minced
Preheat oven to 425 degrees Fahrenheit. Scrape out eggplant flesh (set aside) and brush the eggplant "boat" liberally with EVOO, salt pepper and smoked paprika. Bake upside down in glass dish until tender ~20 minutes. Let the eggplant sit upside down after removing from oven for 5 minutes to allow it to steam.
Meanwhile chop the leftover eggplant flesh, zucchini, and tomato. Heat a medium or large skillet over medium heat and add 1-2 tablespoons extra virgin olive oil. Once warm, add the chopped veggies, and reduce heat to medium-low. Season mixture with salt and Pepper. Stir in spinach, chopped garlic and chili flakes if desired. Cover with lid and cook until the veggies are very soft.
Turn over the eggplant “bowls” and fill with veggie mixture. Top with chèvre, feta, and parmesan (or any cheese of your choice). Return to oven and bake until cheese is melted, ~5-10 minutes. Serve warm. You can also divide these up into 4 portions for a smaller side dish.
Note: You can also add ground grass-fed meat or extra firm tofu to the veggie mixture if you want to make this an entree vs a side.
**To make this Low FODMAP, then replace the regular onion with green onions (green parts only), and omit the garlic (it still tastes amazing without!).
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.