MITCH’S RECIPE: Veggie Oats Caldo
For almost a year, I’ve been having an oatmeal breakfast (mixed with sliced banana, seeds, coconut oil and natural peanut butter) on most days of the week. For variety, I prepare Oats Caldo two to four times a month on a weekend. Oats are among the most nutritious grains, containing adequate amounts essential nutrients (carbohydrates, protein, fat), vitamins, minerals and fiber – such an excellent food source for weight management and heart health. Oats Caldo is a healthy, low-calorie, but satisfying meal especially when combined with vegetables with a neutral taste like carrots and spinach or kale. If you find it hard to incorporate veggies to your breakfast meals, then this recipe is a great solution. If you have a gluten intolerance (due to celiac disease or non-celiac gluten sensitivity like bloating, headaches, digestive problems and skin problems), choose gluten-free oats that you can get from a health store near you.
- 1/2 cup regular or gluten-free quick cooking oats
- 3 cups water
- 1 tbsp olive oil
- 1 small carrot, thinly sliced
- 1 cup spinach or kale, chopped
- 4 whole Shitake mushrooms, thinly sliced
- 4 cloves garlic, chopped
- 1 small onion, chopped
- 1 small ginger, chopped
- 1 tbsp spring onion, chopped
- 1 tbsp nori, chopped (optional)
- 1 tsp turmeric powder
- 2 pcs calamansi, sliced
- salt and pepper
- Saute garlic and onion in olive oil over medium heat for 3 minutes.
- Add ginger, carrots and mushrooms and continue to stir for another 3-5 minutes.
- Pour water over sautéed veggies and bring to boil.
- Reduce heat, add oats, then stir for 2-3 minutes.
- Add spinach, nori, salt and pepper.
- Cover for 3-5 minutes.
- Garnish with spring onions, calamansi and fried garlic (optional).
This recipe serves 2.
I used Bob’s Red Mill Gluten-free Quick Cooking Oats available at Healthy Options. For this recipe, you can use any type of plain quick-cooking oats.