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-1/2 cup oats

-1 cup water

-1 tbsp sharp cheddar cheese-organic if possible (parmesan also works well)

-1 clove garlic, minced

-2 tsp butter- organic if possible; or 2 tsp coconut oil

-2 cup chopped kale- about 2-3 large leaves

-1 egg (I went with medium boiled)

-pinch of s&p


make i

-begin by making the egg: add the egg to a small saucepan and cover with water, bring the water to a boil. As soon as the water starts to boil, set your timer for 5 minutes. After 5 minutes has passed, cover the egg in cold water and set aside. Once cool enough to handle, you can peel your egg and set it aside until it's time to eat. Note: this is how I like to prepare my eggs, 5 minutes is the perfect amount of time to cook the whites but leave the yolk still runny. Feel free to cook your egg any way that you prefer.

-to prepare the oatmeal: bring water to boil in a small sauce pan, add the oats and give it a good stir. Turn the heat down to low, until the oatmeal is just slightly bubbling. Allow the oatmeal to cook, stirring every few minutes. Continue to watch it and remove from the heat when the oats are cooked and still slightly runny.

-while the oatmeal is cooking, pre-heat a skillet on medium heat, add the butter or coconut oil to melt. Prep the kale by removing the thick inner ribbing. Lay the remaining leaves on top of each other and slice into thin ribbons. Once the pan is warm, add the garlic and cook until fragrant. Add the chopped kale and saute until bright green. Sprinkle with salt and pepper and remove from the heat.

-once the oatmeal is cooked, remove from the heat and season with a pinch of salt and pepper. Add the cheese and stir until well combined.

-pour the oatmeal into a bowl and top with the kale. Slice the egg in half and add it to the bowl. Serve immediately and enjoy!

savory oatmeal bowl

In my experience, most people are surprised when I mention that they should be trying savory oatmeal bowls. More often than not, I see my clients (as well as friends and family) get very set in their ways; most people don't even think to venture outside of what, or how, they normally eat. The truth is, most people associate oatmeal as a breakfast item that can only be topped with sweet toppings. Oats are actually a very versatile grain! When you think about it, oats are just a basic whole grain that can be flavoured any way that you like. They are a perfect blank canvas to do whatever you want with them- and I highly recommend you give the savory option a try. I like to suggest a savory oatmeal bowl as an alternative to the sweet recipes because, as I said, it's good to switch things up and best to avoid having excess sugar anyways. I also love recommending oats since they are incredibly nutritious and they have a wide range of health benefits.

So why should you be including oats in your diet? I'm sure you've heard lots about how they lower cholesterol and the truth is, you may not really care about that if you haven't been told that you have high cholesterol. While you may not care about lowering your cholesterol, it's important to consider the overall health benefits from including more fibre in your diet. The special type of fibre found in oats called beta-glucan is what is responsible for all those cholesterol lowering effects. High cholesterol is connected to plaque build-up in the walls of your arteries. Over time this can lead to heart disease; if the plaque grows or ruptures it can cause a blockage in the blood vessel which can lead to a heart attack or stroke. It's important to think about how your habits now will impact your health down the road.

Along with lowering cholesterol, oats are a low glycemic food and they are very useful in their ability to stabilize blood sugar. Beginning your day with oats is a great way to keep your sugars balanced throughout the day. Balanced blood sugars means you will have sustained energy throughout the day and you won't be tempted to reach for sugary snacks later in the day.

ats are also loaded with many other vitamins and minerals. They are a good source of manganese, phosphorous, magnesium and copper, which all play an important role in bone health. It's interesting to note that the structural integrity of your bones relies on so much more than just calcium.

Overall, there is something so comforting about eating oatmeal. My mom always said oats are a "stick to your ribs" type of food, and think she may have been right. I always feel completely full after eating a bowl, and I stay satisfied long after I've finished eating. It's refreshing to feel full, yet energized from such a hearty meal. The beauty of having the savory bowl option is that it works for any time of day. Use the oats as a base and add any of your favourite savory flavours. The recipe below is my favourite but you can try it any way that you like. Keep me posted on your creations, I can't wait to see what you come up with!

.S. if you're really not on board with savory oatmeal, or you're looking for alternatives, check out my blueberry baked oatmeal instead! It's  a sweeter oatmeal option but there is absolutely no added sugar- the sweetness comes from the natural sugars in the fruit.