Oat Groat Risotto

A delicious Oat Groat Risotto with spinach, shiitake mushrooms and leeks that can be eaten any time of day. In addition to the immune boosting and cancer preventing benefits of spinach, leeks and shitake mushrooms, oat groats have many health qualities including aiding in weight loss.

Oat groats are the most whole form of oats with only the hull removed. Because they’re in their whole form, they keep you full and energized for longer periods of time.

Their high soluble fiber content will help to lower the bad LDL cholesterol that will lead to stabilizing your blood sugar and better heart health. 💙

The benefits of whole oat groats vs the famous rolled oats are…

  • A lower glycemic index due to less processing
  • Takes longer to digest; keeping you energized and feeling full longer
  • Lowers risks of type 2 diabetes and heart disease
  • Reduces blood sugar levels
  • Aids in weight loss
  • A nice thick and chewy texture – yum!

Packed with fiber, protein, vitamin B and loads of minerals, oat groats will energize your brain enabling you to accomplish everything on your to-do list – and keep your belly full for a longer period of time. 👍🏻👏🏻

I buy mine online as they are hard to find in typical grocery stores. Let me know if you want the link.

This dish packs a powerhouse of nutrients and can be eaten for any meal of the day! I make a batch in advance and portion it out for a few days’ worth of meals. Easy peasy!

  • ½ cup oat groats: washed and soaked overnight in filtered water (include a stamp sized piece of Kombu while soaking if you have it)
  • 6 dried or fresh shiitake mushrooms (if dried soak for at least 1-2 hours before cooking)
  • ½ -1 cup fresh shiitake mushrooms, sliced thin
  • ½ small leak sliced thinly on the bias (approx. 1/3-2/3 cup)
  • Large handful of organic spinach roughly chopped
  • Almond Cream Sauce (see recipe below)


  • Place the groats and soaking liquid in a small saucepan along with the dried mushrooms and their soaking liquid.
  • Add enough water to be one finger joint over the groats.
  • Bring to a boil then cover and let simmer for 40-50 minutes until the groats are soft.
  • While the groats are cooking, make the almond cream sauce. Recipe below
  • Once the oat groats are done, remove them from heat. Remove the whole formerly dried mushrooms and dice or remove them entirely. If you included kombu, remove, and dice it, and mix it back into the oat groats.
  • Heat a large pan on medium heat with several drops of sesame oil.
  • Once the pan is hot, sauté the leeks.
  • Add in the mushrooms and a little water to simmer.
  • Once the leeks and mushrooms are fully cooked add in the oat groats and mix.
  • Add in half the almond cream and stir.
  • Depending on the texture you like you may add in more almond cream or leave as is. I usually use about ¾ of the almond cream and end up either mixing it into left overs groats or as a base for a smoothie.
  • Note: Groats absorb the liquid as they cool, so a little extra for leftovers is always a good thing.
  • Add in a pinch or two of sea salt to taste.
  • Turn heat to low and cover. Let sit on the stove 5-8 minutes.
  • Remove from heat. Add in the chopped spinach, stir, cover and let sit for 5 minutes or until spinach is lightly cooked.
  • Serve!

Almond Cream Sauce

  • Soak 1/3 cup almonds overnight.
  • Using soaking liquid, add enough water for it to be 1-1.5 cups total.
  • Blend in a high-speed blender with a pinch of sea salt.

Let sit a few minutes while the groats are cooking then blend again for 1 minute. This can be repeated a couple times to ensure a creamy liquid.


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