Eat Well Recipe: Savoury Oat "Risotto" [Breakfast]

 

Savoury Oat "Risotto"

Savoury Oat "Risotto"

This dish swaps traditional arborio rice for steel-cut oats, offering a lower glycemic index and a nutty texture that mimics classic risotto perfectly.

Ingredients

  • 1 cup steel-cut oats (avoid instant/rolled for this texture)
  • 3 cups low-sodium vegetable broth
  • 1 cup sliced mushrooms or baby spinach
  • 1/2 onion, finely diced
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • Optional: Nutritional yeast or a sprinkle of Parmesan

Instructions

  1. Sauté: Heat oil in a pan. Sauté onion and garlic until soft. Add mushrooms and cook until browned.
  2. Toast: Stir in the oats, toasting them for 2 minutes to enhance the flavour.
  3. Simmer: Add broth 1/2 cup at a time, stirring frequently. Allow the liquid to absorb before adding more.
  4. Finish: Once oats are tender but firm (about 20–25 minutes), stir in greens or cheese. Season with cracked pepper.


Tips for Success & Diabetes Management

To keep this meal diabetes-friendly, prioritise fibre and protein. Using steel-cut oats ensures a slower glucose release compared to refined grains.


  • Load up on Veggies: Double the mushrooms or add zucchini to increase volume without adding many calories or carbs.
  • Watch the Sodium: Use homemade or "no-salt-added" broth to protect heart health, which is vital for managing diabetes complications.
  • Healthy Fats: Finish with a small amount of avocado or toasted walnuts instead of heavy cream to improve insulin sensitivity.

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The content published under the "Eat Well" section, including all recipes, tips, nutritional information, and general health commentary, is provided for informational purposes only.

This content is NOT a substitute for professional medical advice, diagnosis, or treatment.

  • Consult Your Healthcare Provider: Always seek the advice of a qualified physician, registered dietitian, or other health professional with any questions you may have regarding a medical condition, diet plan, or before starting any new eating regimen.
  • Individual Needs: Dietary needs, caloric requirements, and carbohydrate tolerances vary greatly from person to person, especially for those managing illnesses like diabetes. Our general recommendations may not be suitable for your specific health situation.
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