Savory Oats with Spinach, Mushrooms, and Poached Egg

Most of us think of oats as a sweet breakfast base, something you load with banana and cinnamon and call it a day. But oats are surprisingly versatile. When paired with umami-rich vegetables, leafy greens, and a protein source like eggs, they become a hearty, balanced savoury meal that ticks all the boxes for energy, satiety, and brain support. This recipe is perfect for those mornings when you want something comforting but not heavy, or for a light lunch that keeps your blood sugar steady and your mind focused. 

Ingredients (Serves 1):

• ½ cup rolled oats

• 1 cup water or unsweetened plant-based milk

• 1 cup fresh spinach, chopped

• ½ cup mushrooms, sliced (shiitake or cremini work well)

• 1 garlic clove, minced

• 1 tsp olive oil or avocado oil

• 1 tsp nutritional yeast (optional, for a cheesy flavour and B12)

• Salt and black pepper, to taste

• 1 egg (for poaching)

• Chilli flakes (optional)

• Sprinkle of flaxseeds or hemp seeds (optional, for omega-3s)
  
  

Method:

1. Sauté the veggies: In a small pan, heat the olive oil and sauté the garlic and mushrooms for 3–4 minutes until soft. Add the chopped spinach and cook until wilted.

2. Make the oats: Add the oats and water (or plant milk) directly to the pan with the veg. Cook over low-medium heat, stirring regularly for 5–7 minutes, until the oats are creamy. Season with salt, pepper, and nutritional yeast if using.

3. Poach the egg: While the oats are cooking, poach the egg in gently simmering water for 2–3 minutes, until the white is set but yolk is still runny. (Or sub for a soft-boiled or fried egg.)

4. Assemble: Pour the oat mixture into a bowl, top with the poached egg, a sprinkle of chilli flakes, and a drizzle of olive oil. Add flaxseeds or hemp seeds if you like a crunch.
   
   

The Recipe’s Health Benefits:

• Oats are a powerhouse for cardiovascular and metabolic health. Their beta-glucan content helps lower LDL cholesterol, regulate blood glucose, and support healthy gut microbiota, three critical factors in ageing well. Oats are also rich in avenanthramides, unique polyphenols with anti-inflammatory and antioxidant properties.

• Spinach brings a suite of longevity nutrients to the table: folate, lutein, and vitamin K support brain health, vision, and bone strength. Its nitrates have also been linked to improved blood flow and muscle efficiency, especially in older adults.

• Mushrooms are a longevity staple for their ergothioneine content, a potent antioxidant not found in many other foods. They also contain beta-glucans that stimulate immune function and prebiotic fibres that feed gut bacteria, both of which are crucial for immune resilience as we age.

• Eggs provide high-quality, complete protein that supports muscle maintenance, which becomes more difficult with age. They’re also a rich source of choline, an essential nutrient for cognitive health, neurotransmitter production, and liver function.

• Olive oil, particularly extra virgin, is full of polyphenols that help reduce inflammation and oxidative stress. Long associated with Mediterranean longevity, its monounsaturated fats support heart health and brain function.

• Nutritional yeast, often used in plant-based diets, is an excellent source of B-complex vitamins, including B12, which can be harder to obtain as you age. It also adds depth of flavour without added sodium or fat.

• Optional boosters like flax or hemp seeds bring omega-3 fatty acids into the mix, which support brain structure, reduce inflammation, and benefit the cardiovascular system.