Sunrise Breakfast Bake
The idea for this plant-based recipe came from the popular egg, cheese, and bacon casseroles so popular at brunches – only this one is PLANTSTRONG!
Get Going with Old Fashioned Oats
Old fashioned oats, also known as rolled oats, provide many nutrients, including carbohydrate, protein and a small amount of natural fat. Because it contains the oat germ, it is rich in minerals, such as calcium, iron, phosphorus, potassium and zinc.
The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the powerful fiber beta-glucan. They are also a good source of high quality protein, with a good balance of essential amino acids
Oats have 51 grams of carbs, 13 grams of protein, 5 grams of fat, and 8 grams of fiber in 1 cup. This same serving has only 303 calories. This means that oats are among the most nutrient-dense foods you can eat.
Oats are also loaded with beneficial compounds, including antioxidants and beta-glucan, a type of soluble fiber linked to health benefits. For example, the beta-glucan found in oats is effective at lowering both “bad” LDL and total cholesterol, which may help keep your heart healthy.
Kick It Up with Kale!
Kale is a dark, leafy green you can eat raw or cooked. This superfood has been on dinner plates since Roman times and has long been common across much of Europe. But why wait for dinner time??
The vegetable hails from the cabbage family, which also includes broccoli, cauliflower, and collards. Kale is more popular than ever, and it’s packed with vitamins and minerals.
Kale is a nutrition superstar due to the amounts of vitamins A, K, B6 and C, calcium, potassium, copper and manganese it contains. One cup of raw kale has just 33 calories and only 7 grams of carbohydrate.
Shopping and Storage Tips
The best type of old fashioned oats to choose is the steel cut variety. You should always look for fresh, dry oats that don't have a rancid odor. The term "rolled oats" can be confusing, as it's often used to mean all oat types from the quick or instant to the steel cut kind that takes longer to cook.
Oats have a higher fat content than other cereal grains and can go rancid if on the shelf for too long. Buy oats in small amounts and store them in a tightly covered container in a cool, dry place.
Store oat bran in a tightly sealed container in a cool, dark and dry place. To prolong its shelf life, you can also store oat bran in the fridge or freezer. You can cook with oat bran directly out of the freezer - no thawing required!
If you're on a gluten-free diet, look for oats that are certified gluten-free. Though oats themselves don't contain gluten, they can get tainted with gluten when they're being processed or growing.
