Tuesday, March 26, 2019

Savory Oat Hash with Avocado and Egg

When you think of oats, you probably think of something sweet, maybe oatmeal with fruit added to it. While that sounds delicious, I heartily encourage you to think savory and try this healthy breakfast dish incorporating oats.  You'll be glad you did!

Ingredients (for 1 serving, double recipe for 2)

  • 1/4 cup gluten-free oats
  • 1/4 sweet red pepper, cut into strips
  • 1/4 onion cut into strips
  • 1/2 cup bone broth
  • 3 tbsp. olive oil
  • 1 egg
  • avocado half, cut into wedges
  • salt and pepper to taste


  1. Cook onion and pepper strips in olive oil until tender; remove from heat.
  2. Heat bone broth until boiling; add oats.  Cook for 5 minutes. Stir in cooked onions and peppers; add salt and pepper to taste.  Cover pan and set aside.
  3. Cook the egg sunny side up using the pan used to cook onions and peppers; once cooked, add salt and pepper to to taste.
  4. Spoon hash onto a plate, then arrange avocado slices on top.
  5. Place the cooked egg on top of the avocado and enjoy!

Nutritionally Speaking

Let's break it down:


Eggs are a healthy option for breakfast. One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat. Eggs contain the following essential vitamins, minerals and antioxidants:

  • Selenium, a mineral antioxidant, which protects our body and immune system.
  • Folate, for growth and maintenance of healthy cells.
  • Pantothenic acid (Vitamin B5 ) releases energy from our food for our body to use.
  • Vitamin B12  for brain and nervous system functions and blood formation.
  • Vitamin A, for growth and eye health.
  • Iodine, to ensure proper function of the thyroid gland
  • Vitamin E, an antioxidant to protect our bodies against disease.
  • Phosphorous, which helps build strong bones and teeth.
  • Iron, to produce hemoglobin, which carries oxygen around our bodies.
  • Thiamine, to turn carbohydrates into energy our body can use.
  • Zinc, which helps in growth, wound healing, blood formation and maintenance of tissues.
  • Vitamin D, which is important for bone health and immune function.
  • Calcium, for building and maintain bones and teeth.
  • Biotin, which helps cell metabolism and the utilization of fats, proteins and carbohydrates.
  • Choline, which is important in many metabolic processes, including those of liver, heart and brain
  • Lutein, which is important for eye health.

Oat Hash

Oats are high in fiber and loaded with important vitamins, minerals and antioxidant plant compounds. 1/4 cup of oats contains the following vitamins and minerals:
  • Manganese: 90% of the RDI
  • Phosphorus: 20% of the RDI
  • Magnesium: 17% of the RDI
  • Copper: 12% of the RDI
  • Iron: 10% of the RDI
  • Zinc: 10% of the RDI
  • Folate: 5.5% of the RDI
  • Vitamin B1 (thiamin): 19.5% of the RDI
  • Vitamin B5 (pantothenic acid): 10% of the RDI
  • Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
Sweet peppers are a good source of Vitamin C, Vitamin B6, folate, potassium, copper and manganese. 

Onions are a good source of dietary fiber, and Vitamin C, B6, folate, calcium potassium, and manganese. They also contain quercetin, a flavonoid and antixoidant.  In addition, they contain allicin, a powerful antioxidant with anti-inflammatory properties.   


Avocados are rich in healthy fats.  They are high in fiber and are great sources of  in  B-vitamins, vitamin K, potassium, copper, vitamin E and vitamin C.