Savoury Turmeric Oat Bowl with Wilted Spinach & Poached Egg
A warming, protein-packed breakfast designed to balance blood sugar levels
Savoury Turmeric Oat Bowl with Wilted Spinach & Poached Egg
This comforting savoury turmeric oat bowl topped with spinach and a soft poached egg delivers low-GI slow-release energy for stable morning blood sugar.
Nutrition per serving
Nutritionist’s Note
I frequently recommend starting the day with a savoury breakfast to clients managing PCOS, as sweet meals can trigger rapid blood glucose spikes and subsequent cravings. Jumbo rolled oats combined with high-quality protein from a poached egg and healthy fats from seeds stabilise insulin levels effectively. The addition of turmeric provides a gentle anti-inflammatory boost that supports hormonal health.
Ingredients
- 40g jumbo rolled oats
- 250ml low-sodium vegetable stock
- 1/2 tsp ground turmeric
- 1/4 tsp freshly cracked black pepper
- 1 tsp extra virgin olive oil, divided
- 1 clove garlic, finely minced
- 60g fresh baby spinach
- 1 large free-range egg
- 1 tsp white vinegar
- 1 tbsp pumpkin seeds, toasted
- 1 tsp chia seeds
- 1 tbsp fresh coriander, finely chopped
- 1 pinch sea salt
Method
- Heat half a teaspoon of extra virgin olive oil in a small saucepan over medium heat, then add the minced garlic and sauté for 30 seconds until fragrant.
- Add the jumbo rolled oats, ground turmeric, black pepper, and sea salt to the saucepan, stirring for 1 minute to lightly toast the oats and blossom the turmeric.
- Pour in the vegetable stock, bring to a gentle boil, then lower the heat and simmer for 7 to 8 minutes, stirring occasionally until creamy.
- While the oats simmer, bring a separate small saucepan of water with one teaspoon of white vinegar to a gentle, steady simmer.
- In a small frying pan, heat the remaining half teaspoon of olive oil over medium heat, add the baby spinach, and toss for 1 to 2 minutes until just wilted.
- Crack the egg into a small dish, create a gentle whirlpool in the simmering water using a spoon, and drop the egg into the centre to poach for 3 minutes.
- Remove the egg carefully with a slotted spoon and drain briefly on kitchen paper.
- Spoon the cooked turmeric oats into a warm bowl, arrange the wilted spinach alongside, place the poached egg on top, and finish with toasted pumpkin seeds, chia seeds, and chopped coriander.
Tried this recipe?
Scan to cook from your phone
Storage
The oat base can be prepared up to 3 days in advance and stored in an airtight container in the fridge. Reheat gently on the hob with a splash of water, and poach the egg fresh when ready to serve.
Tips
- Always combine turmeric with black pepper, as piperine significantly improves your body's absorption of curcumin.
- For extra protein and a cooling gut-friendly element, stir a tablespoon of Greek yoghurt into the oats just before serving.
Want a meal plan built around your needs?
If you'd like more like this, tailored to your routine and your condition, a free 15-minute call is where we figure out what that could look like.
Online consultations by secure video call, open to clients across the UK and overseas.
