Savory Oat Hash with Avocado and Egg
Posted On 03/26/2019
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
- Cook onion and pepper strips in olive oil until tender; remove from heat.
- 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.
- Cook the egg sunny side up using the pan used to cook onions and peppers; once cooked, add salt and pepper to to taste.
- Spoon hash onto a plate, then arrange avocado slices on top.
- Place the cooked egg on top of the avocado and enjoy!
Let’s break it down:
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.
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.