When most people think of oatmeal, they imagine a sweet breakfast dish, but this savory version is a nutrient-dense, satisfying meal that provides long-lasting energy and digestive support. Packed with fiber, plant-based protein, and essential minerals, this dish is a perfect way to nourish your body, balance internal energy, and support overall well-being.
From a Traditional Chinese Medicine (TCM) perspective, this dish offers a harmonizing blend of ingredients that work together to strengthen digestion, nourish Blood, and regulate internal temperature:
- Oats are a well-known Qi-building grain that helps to strengthen the Spleen and Stomach, the two key organs responsible for digestion and nutrient absorption in TCM. Their warming nature supports energy production and helps to stabilize blood sugar, making them a great choice for sustained energy throughout the morning.
- Spinach is cooling in nature and is known to clear heat and nourish the Blood. It is rich in iron, folate, and vitamin C, which promote healthy circulation and vitality. In TCM, spinach is often recommended for individuals experiencing Blood deficiency symptoms, such as fatigue, dizziness, or dry skin.
- Feta cheese, though warming, helps to balance the cooling properties of spinach. It provides a good source of protein, calcium, and probiotics, supporting bone health and gut function. In small amounts, its salty nature can also help regulate fluids in the body.
- Olive oil adds a touch of healthy fat, which helps with the absorption of fat-soluble vitamins and contributes to smooth digestion and overall nourishment.
- Black pepper is mildly warming and is known to stimulate digestion and promote circulation, making it an excellent addition for those who need a bit of warmth in their diet.
This simple, yet deeply nourishing oatmeal is a great alternative to sugary breakfasts, offering a warming, grounding, and energizing start to your day. Whether you need an easy breakfast, a post-workout meal, or a light dinner, this dish provides a balanced combination of complex carbohydrates, protein, and healthy fats to keep you feeling satiated and revitalized.
Ingredients:
- ½ cup rolled oats
- 1 ¼ cup vegetable broth
- ½ cup fresh spinach, chopped
- 2 tbsp crumbled feta cheese
- 1 tsp olive oil
- Pinch of black pepper
Instructions:
- In a saucepan, bring vegetable broth to a boil.
- Add oats and reduce heat to low, stirring occasionally for 5 minutes.
- Stir in spinach and cook until wilted.
- Remove from heat, then top with feta, olive oil, and black pepper.
- Serve warm.
Nutrition Breakdown (per serving):
Calories: 370 | Protein: 18g | Carbs: 50g | Fats: 12g
