A hearty, protein-rich, and fiber-packed breakfast to support balanced energy, gut health, and inflammation regulation.

A Personal Note:

I grew up with sweet breakfasts (cereal, toast, pancakes, the usual suspects). It wasn’t until acupuncture school that I was introduced to the true power of savory breakfasts (aside from cheesy eggs and omelets) by one of my best friends. It was a game-changer.

This shift wasn’t just about taste. It was a pivotal moment in my own healing journey from chronic acid reflux and insomnia. In Traditional Chinese Medicine (TCM), warm, savory breakfasts help feed your digestive fire and support metabolism—something I wish I had known earlier. Instead of a sugar crash, I felt grounded, energized, and nourished in a way I never had before.

That’s where this nutrient-dense savory oatmeal comes in. Packed with fiber, protein, and healthy fats, it’s balanced to support gut health, blood sugar regulation, and inflammation—all while keeping you full and fueled for hours.

Servings: 1 | Time: ~20 minutes

Ingredients:

• ½ cup gluten-free, steel-cut oats
• 1 ½ cups vegetable broth
• ½ teaspoon fresh cracked black pepper
• ¼ teaspoon turmeric powder (optional, for anti-inflammatory benefits)
• 2 teaspoons fresh ground flaxseeds
• 2 teaspoons chia seeds
• ½ cup sliced mushrooms (shiitake, cremini, or choice)
• 1 cup baby spinach or mixed vegetables (e.g., zucchini, kale)
• 1 teaspoon ghee, coconut oil or avocado oil
• 2 eggs, poached or over-easy (pasteur-raised, regenerative if available)
• Sea salt, to taste
• Red pepper flakes (optional, for a little heat if the black pepper isn’t enough)
• Fresh herbs (optional, parsley, cilantro, or chives) for garnish and antioxidant boost

Instructions:

1. Cook the oats:
• In a small saucepan, bring vegetable broth and black pepper to a gentle boil.
• Stir in steel-cut oats, reduce heat to low, and simmer for about 15 minutes, stirring occasionally until creamy and tender.
2. Sauté the veggies:
• While oats cook, heat ghee or oil in a pan over medium heat.
• Add mushrooms and cook until golden (~4 minutes), then toss in spinach (or other veggies) and cook for another 1-2 minutes until just wilted.
3. Cook your eggs:
• Poach eggs in simmering water for 3-4 minutes until whites are set but yolks remain runny. (Alternatively, cook over-easy in a pan.)
4. Assemble the bowl:
• Stir freshly ground flaxseeds, chia seeds, and turmeric into the cooked oats.
• Top with sautéed veggies, soft eggs, and a sprinkle of sea salt.
• Garnish with fresh herbs and red pepper flakes, if using.

Why This Works for Wellness:

✔ Blood Sugar Balance – Fiber from oats, flax, and chia slows glucose spikes.
✔ Gut Health – Prebiotic fiber from oats, mushrooms, and seeds supports digestion.
✔ Protein-Rich – Eggs provide high-quality protein for sustained energy.
✔ Anti-Inflammatory – Turmeric, flax, and chia support inflammation regulation.
✔ Metabolism Boosting – Complex carbs and protein-packed breakfasts stoke digestive fire.
✔ Sustained Energy – No mid-morning crashes; just steady, grounded fuel.