Get your afternoon energy from savoury oats, mashed potatoes, or avocado

January 27th, 2011 · Lisa · gluten-free, Recipes, Savory, sugar-free · Comments

I hope there are some happy tummies out there, full of lemon-ginger smoothies and snacks after yesterday’s post. Today, I have a few more afternoon meal ideas, perfectly suited for cubicle consumption. All week long, I’ve been posting ideas to help Hazel, keep well-fueled for the nutritional demands of a full-time job, a regular yoga routine and the logistics associated with parenting an active teen (a.k.a. being a reliable chauffeur)

This January, I seem to be doing a lot of savoury variations on my favourite sweet snacks. (Remember the ginger garlic granola and Thai macaroons?). Since those experiments turned out so well, I decided to continue the trend with this delicious bowl of steel-cut oats. The addition of nutritional yeast, shallots and thyme, create a rich, complex flavour profile. Steel-cut oats are great for office eating, since they can be made ahead and reheated just before serving.

Savoury Steel-Cut Oatsย 
1 shallot, minced
2 cloves garlic, minced
1/2 tsp coconut oil (or olive oil)
1/2 cup steel-cut oats
1 1/2 cup water
1 tsp thyme
1/2 tsp black pepper
1 1/2 TBSP Braggs
1 1/2 TBSP nutritional yeast
1 tsp lemon juice
1 sun dried tomato

In a small saucepan, sautรฉย the shallot and garlic cloves in oil. Add the oats, stir to coat. Cook for 1 minute. Add the thyme, nutritional yeast, black pepper and Braggs. Cook for 1 minute. Add the water and bring to a boil. Reduce heat to low and simmer for 25 minutes. Garnish with sun dried tomato.

Serves two

Sometimes, when life is busy, I just slice up a banana, sprinkle on some ground flax, pumpkin seeds and almonds. Bananas digest easily and provide a nice boost to your blood sugar levels. Nuts and seeds are a great slow-release source of energy that will help to maintain your motivation to move through all of the challenging asanas.

Depending on how well you digest greens, a Kale Avocado Salad can be the perfect afternoon meal. I usual take 3 cups of raw kale, half an avocado, a pinch of salt and juice from half a lime or lemon, and MASH it all together. Seriously, mash it all up with your hands to coat each leaf with avocado. Simple and special.
Sweet Potato Mash or Wedges are another perfect, make-ahead meal. Sweet potatoes are incredibly nutrient dense and provide a good amount of energy. The mash pictured above is a combination of sweet potato, apple and fresh ginger. The recipe is from Appetite for Reduction. Don’t forget to enter tonight for your chance to win a copy. I will be drawing the winner tomorrow.
So, over the past few days I’ve shared my suggestions for hearty, healthy, portable meals. What have I missed? What would you suggest to Hazel?ย 


  1. Posted January 27, 2011 at 10:02 pm

    That banana photo!! Ever since you posted the photo during your review of Becoming Raw of the banana idea with the ground flax and seeds it has become one of my favourite snacks at home, and as a portable snack! We all know I have a big appetite, and for me it is just such an easy and simple way to turn a quick piece of fruit (which takes me just seconds to devour) into a slower, satisfying and much more filling meal. I rarely ever eat bananas just plain anymore!

    In response to your question about portable meals, I've since expanded on the original banana mix you posted. My typical mix of toppings is cinnamon, pumpkin seeds and hemp seeds, or the above list but replacing the pumpkin seeds with walnuts. I've also experimented with other fruit and now commonly take an apple to work cut up into small cubes with the same toppings mentioned above. I find it really helps it to feel like a meal rather than a quick snack and can be quite filling and take some time to eat.

    But also, my most favourite portable meal and one I often take for an afternoon snack if I'm planning to work out in the evening is still date-pecan balls! Mmmmmmmmmmm.

    P.S I also tried your banana scramble this morning. Thank you for the yummy treat! Wish I actually had a toaster oven at home or work so that I could actually make these ahead of time and bring them with me places. But it was perfectly lovely straight from the pan for a nice warm breakfast anyhu. ๐Ÿ™‚

  2. Posted January 27, 2011 at 10:44 pm

    wow i was literally just thinking: can you make oatmeal savoury? this is perfect thank you.

  3. Posted January 28, 2011 at 12:15 am

    delicious and easy meals!

  4. Posted January 28, 2011 at 2:25 am

    Awesome suggestions–and I love your savory remake 'theme.'

    I seem to be eating a lot of carrots as snacks these days. I've been buying mature coconuts (a great value) and often have a carrot and a piece of coconut.

    An avocado with some sprouts and some spices/nutritional yeast can be a great portable snack too.

  5. Posted January 28, 2011 at 8:02 am

    Great meals!! We love avocado puddings, just put in a mason jar and you are good to go ๐Ÿ™‚

    Pure2raw twins

  6. Posted January 28, 2011 at 11:35 am

    So many of my favorites in this post! That kale salad looks divine!

  7. Posted January 28, 2011 at 6:09 pm

    Hey buddy, just got back from Hibiscus. Jamie absolutely loved it, when she saw all the assorted gluten free treats her eyes lit up like a 12 year old on Christmas, it was quite a sight.

    She also absolutely adored her crepe & salad. I thought she made the better choice (tomato, basil, mushroom, spinach). My chutney spinach pecan was not a big hit. Far too much spinach and a flavour combination that I wasn't in love with. I would definitely return for their excellent coffee and to try the soup & salad combo which seemed downright delightful.

    Bye for now!

  8. Posted January 28, 2011 at 8:55 pm


    –the photo with the banana, almonds and pumpkin seeds–wow!

  9. Posted January 28, 2011 at 11:25 pm

    I'm a huuuge fan of savoury oats, though must admit my laziest favourite version is cooking up oatbran with an enormous spoonful of chilli jam and topping the bring-pink lot with nutritional yeast ๐Ÿ˜€

    Also very much in love with your banana + nut idea, and in fact just made a version myself with pepitas, sunflower seeds, flax, and blood plums! (It's summer here ๐Ÿ˜› )

  10. Posted January 30, 2011 at 9:43 pm

    Wow Barbi – you're such a wealth of great advice. When will you be starting a blog?

    Jennifer and Jaclyn – I hope you make some savoury oats soon . Please invite me over to taste.

    Bitt, Ela, Lori, Michelle and Lauren – you are all fantastic. Just thought you should know.

    Mike- I'm so happy to hear HIbiscus was a success!

Post Comment →

Post Comment