Chef Matthew Kenney’s Sweet and Savory Oatmeal

Do you ever wake up in the morning wishing breakfast was already made? With overnight oats, it can be! All it takes are a few quick, simple steps the night before and you can have a grab-and-go breakfast ready every morning without hassle. Overnight oats are not only hearty and healthy but they are extremely versatile. With so many different fillings, toppings, and mixes, this overnight delight easily becomes a staple in the household.

An Easy Breakfast Recipe

To create a base for overnight oats, you will need organic rolled oats and plant-based milk, either homemade or store-bought. With its creamy consistency and subtle flavor, consider overnight oats a blank canvas that can be constructed and designed however seen fit. For additional texture and flavor, a good rule of thumb is to add a nut or seed butter, fresh seasonal produce, and something to add a crunch.

A Healthy Plant-Based Breakfast

With overnight oats, you can adjust the ratios of sugars, fats, and even carbohydrates. if you prefer natural sugars, using a homemade date paste makes it simple to add extra fiber, antioxidants, and a caramel-like flavor. For lower-carb oats, adding a generous amount of chia seeds and hemp seeds will fill in any carb-heavy gaps and provide a boost in omega-3s which both help reduce inflammation, joint pain and are good for cardiovascular health.

Starting your day off with oats that have been soaked rather than cooked helps keep essential nutrients, helps break down starches, and reduces natural phytic acid. Phytic acid is considered an anti-nutrient and hinders the absorption of basic minerals such as zinc, iron, and calcium. Soaking rolled oats offers a range of health benefits including protein, fiber, and a number of vitamins and minerals such as zinc, copper, iron, and magnesium, making overnight oats good for your gut and overall health.

Chef Matthew Kenney's Sweet and Savory Oatmeal

Equipment

• 32 oz jar + lid
• rubber spatula

Prep time: 10 minutes

Cook time: 8 hours

Total time: 8 hours 10 minutes

 Recipe For the Sweet Oatmeal

After a long night's rest, sometimes our bodies wake up craving a sweet indulgent treat that doesn’t leave us crashing from a sugar-high. adjusting these overnight oats to fit your diet or lifestyle is one of the reasons this is a favorite amongst breakfast foods.

Makes 2 servings, 2 cups (600g)

Ingredients

Oat base

Ingredients

• 1 ½ cup (135g) rolled oats
• 2 cups (500g) plant-based milk
• 1 tbsp (20g) maple syrup (sub agave)

Instructions

1. In a 32 oz jar combine all the ingredients and mix with a spatula until fully combined.
2. Cover with a lid and refrigerate for at least 8 hours or overnight. once you have the oat base ready, add your combinations and toppings to suit your mood and palate.

Topping Combinations

Pumpkin Chocolate Chip

• 2 tbsp (45g) pumpkin puree
• 1 tbsp (10g) cacao nibs
• 1 tsp (1g) cinnamon

Apple Pie

• ¼ cup (70g) apples, sauteed
• 1 tsp (1g) cinnamon, ground
• 1 tsp (2g) nutmeg, fresh grated

Banana Almond

• 1 banana, sliced
• 2 tbsp (30g) almond slices,
• 1 tsp (2g) almond extract

Salted Date Caramel

• 1 tbsp (16g) date caramel
• 1 tsp (1g) salt, flakes

Carrot Cake

• ¼ cup (30g) carrots, shaved
• 2 tbsp (18g) raisins
• 2 tbsp (30g) pecans, chopped
• 1 tsp (1g) ginger powder

Nutritional Benefits:
The soluble fiber in oatmeal helps to slow digestion, keeping you full all morning. adding healthy fats like chia seeds, hemp hearts is an easy way to add a boost of plant-based protein. Spices like cinnamon add a touch of sweetness without any added sugar and also help to balance out blood sugar to support stable energy levels.

Recipe for the Savory Oats

The versatility that comes along with overnight oats is endless, especially when you add a savory twist. savory oats are great for those mornings when you want something hearty and heavy without the discomfort of sweet indulgence. These oats make it possible to start your morning off right by sneaking in a variety of roasted and raw vegetables that can be made previously or on the spot. While you’re still getting the intensity and benefits of soaking and marinating your savory oats overnight, heating them in a small pot over a stove-top to warm the flavors together before eating is highly encouraged.

Equipment

• Medium pot
• Rubber spatula

Prep time: 10 minutes

Cook time: 10 minutes

Total time: 20 minutes

Savory Oats

2 servings, 3 ½ cups (850g)

Ingredients

• 2 tbsp (26g) extra virgin olive oil
• 1 (4g) garlic, clove crushed
• 1 cup (100g) rolled oats
• 1 cup (240g) water
• ½ zucchini grated, (80g)
• ½ cup (120g) black beans, cooked
• ¼ cup (40g) corn kernels, canned or fresh
• 1 tsp (3g) turmeric powder
• 1 tsp (3g) cumin, ground
• 1 tsp (3g) garlic powder
• 1 tsp (6g) salt
• ½ tsp (2g) black pepper, ground
•  2 cups (40g) spinach, stems removed

Optional Toppings

• a/n cherry tomatoes halved
• ½ avocado, cubed
• 2 tbsp (30g) plant based yogurt
• 1 tbsp (15g) tahini
• 4 chives, minced

Instructions

1. Heat a pot over medium-high heat then add the olive oil and garlic and sauté for 30 seconds. add the oats, water, and zucchini and bring up to a boil, stirring frequently for about 5 minutes.
2. Stir in the black beans, corn, turmeric, cumin, garlic powder, salt, and black pepper. stir for 2 minutes, then add the spinach and stir for 1 more minute until it wilts. add cherry tomatoes, avocado, yogurt, tahini, and chives.
3. Variations: after simmering the oats, water and zucchini, stir in the variations.

Topping Variation Options:

• Autumn harvest- brussel sprout, sweet potato, dried cranberries
• Cauliflower curry- garbanzo beans, roasted cauliflower
• Roasted tomato- sundried tomato puree, torched cherry tomatoes
• Garlic potato- sauteed garlic, caramelized onions, roasted potatoes

Nutritional Benefits: Savory oats provide a unique way to add in non-starchy vegetables, anti-inflammatory rich spices like curry powder, garlic, and ginger, and keep added sugar to a minimum.

For more of Matthew Kenney's on The Beet check out his guest column.