These savory breakfast bowls are everything you want in a breakfast! Packed with healthy fats, protein, fresh herbs and that creamy satisfying texture you get from oatmeal, but without the grains. You’ll love this twist to your typical morning breakfast! Paleo, Whole30, and Keto approved.
Let’s kick this off with the great egg debate. Are eggs good for us? If you’ve been paying attention to the news lately, you might think that an egg or two a day is the leading cause of heart disease. All because a new observational study that was sensationalized by the media just a few weeks ago.
Fake news you guys, don’t buy it.
The science behind eggs
This recent anti-egg article that has gone viral concluded from an observational study of around 30,000 individuals that consumption of approximately 2 eggs per day leads to an 17% higher risk of cardiovascular disease.
I am going to pick this apart in just a few sentences, and then we’ll move on to the REAL benefits of eggs.
First off, an observational study is the absolute weakest of any study; randomized trials are the gold standard (in other words, we can’t make any conclusions about cause and effect from this type of study). Second, individuals self reported their diet in this study, and if you’ve ever kept a food journal, you know that recalling your diet on a daily basis is bound to have mistakes. Third, the study also ignored other factors such as consumption of fried foods, trans fats, and refined sugar. Finally, (and really I could list many more problems here), the study completely ignored the types of eggs that individuals consume which makes a HUGE difference. I also want to mention here, that a 17% increase is really not significant to counter the many benefits of eggs.
Nutritional Benefits of Eggs
So many things to talk about here: let’s start with the basics. An organic egg might be the most perfect food. Packed with both protein and healthy fats, but also containing more vitamins and nutrients than any other animal protein. This is all at a moderate calorie level and low economic cost. Literally and figuratively, a big nutritional bang for your buck!
An egg is a vitamin-rich food that contains EVERY VITAMIN except for vitamin C. In the yolk we get vitamins A, D, E, K, B1, B2, B5, B6, B9, and B12, while the egg white contains high amounts of vitamins B2, B3, and B5 but also significant amounts of vitamins B1, B6, B8, B9, and B12.
Eating two eggs per day covers 10% to 30% of the vitamin requirements for humans.
We also know from several studies (look at this one here), that daily consumption of eggs is actually beneficial to your health! So much better than a bowl of oatmeal. It raises our HDL cholesterol (the good cholesterol) and improves our LDL/HDL ratio (which is an important marker for heart health).
So what eggs should I buy?
Does the type of eggs you buy make a difference? Absolutely! In the most ideal situation, we raise our own chickens or get our eggs from a local organic farmer. If not available, we want to buy eggs with a USDA Organic Seal so that we know the hens are eating food without pesticides and GMO. One step further is to ensure they have an Animal Welfare Approved Seal or Certified Humane Seal so that you know the chickens have been treating well and are eating more nutritious foods. Happy and healthy chickens produce eggs with more Omega 3’s and Vitamin E!
My favorite brands are Vital Farms, Pete and Gerry’s, and Nellie’s.
Savory Breakfast N’Oatmeal
Soooooo, what is this savory N’Oatmeal all about?? A total game changer!!! If you’ve ever tried savory oatmeal with an egg on top, you would know that these breakfast are fantastically delicious. Top with everything you love: fresh tomatoes, basil, avocado, prosciutto, bacon, or my personal favorite Everything But the Bagel Seasoning, so many possibilities!
How to make N’oatmeal
This recipe does require a few steps, but is actually quite simple! You’ll start by soaking cashews and pecans in boiling water (or overnight). Pulse with some chia seeds, garlic and basil in a food processor or blender. Before it gets to the “nut butter” stage, you’ll stop pulsing.
Now place in the saucepan with dairy-free milk and heat up! Cook for about 10 minutes, and top with all the things. This recipe makes enough for 4 servings. You can store the n’oatmeal in the fridge and re-heat each morning for a simple breakfast. Just top with your egg!
Savory Breakfast N'Oatmeal
For the N'Oatmeal:
- 1 cup raw pecans
- 1 cup raw cashews
- 1/2 tsp sea salt
- 1/3 cup loose fresh basil leaves
- 2 cloves garlic minced
- 1/4 cup chia seeds
- 2 cups unsweetened dairy-free milk
For the bowls:
- 4 large eggs
- 1/2 cup cherry tomatoes sliced
- 1 avocado
- 1/4 cup parmesan cheese (optional)
- sea salt to taste
Soak the cashews and pecans overnight in water, or in boiling water for at least 45 minutes. Drain and rinse the water. Place in a food processor or blender.
Add in basil, garlic, chia seeds and salt to the nut mixture. Pulse until smooth, stop the motor on occasion to scrape the sides with a spatula. Do not over pulse, and stop before the mixture gets to the nut butter stage.
Place nut mixture in a saucepan. Pour milk over the mixture, and cook on medium high heat for a few minutes, stirring continuously. Reduce the heat to medium low, and let simmer for another 5-6 minutes until mixture is warm. It should resemble a grit/porridge consistency.
Make the eggs by heating a large skillet to medium heat. Once hot, coat the pan with non stick spray or avocado oil. Gently crack eggs in the pan, and cover with a lid. Cook for about 4-5 minutes, or until egg white is cooked and yolk is not yet firm.
Divide the n'oatmeal in 4 separate bowls. Top with eggs and garnishes. Serve hot, and salt your bowls to taste. You can also cook just one or 2 eggs and use just 1/4 the portion of the n'oatmeal. Refrigerate the rest for later use. It will last all week in the fridge.