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

Directions

  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

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.   

Avocado

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.

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