Savory Oat Groats and Kale

Serving size: 6 servings


  • 1/2 onion, finely chopped
  • 2 Tbsp. olive oil
  • 1 cup low-sodium chicken stock
  • 1 cup oat groats
  • 1 cup water
  • 1/2 tsp. coarse salt
  • Ground pepper
  • Crushed red-pepper flakes
  • 1/4 cup shaved Parmesan
  • Lemon wedges
  • 1 small carrot, cut into 1/4 inch pieces
  • 4 garlic cloves, thinly sliced
  • 6 oz. Tuscan kale, stemmed, & cut into 1/2-inch-wide strips
  • 1 medium leek, white & pale-green parts only, cut into matchsticks, & rinsed well


  1. In a medium saucepan, heat 1 tablespoon of the oil over medium heat. Add the onion and leek and cook until translucent, around 4 minutes. Add half of the garlic and cook an additional minute.
  2. Mix in the carrot and oat groats, cook for one minute. Then add the stock, water, and salt. Bring to a boil, cover and reduce heat to simmer. Cook for 25 minutes.
  3. Add 1 tablespoon of oil to a medium skillet over medium heat. Add the remaining garlic and cook for 30 seconds, then add the kale and cook until wilted, about 3-5 minutes.
  4. Add the kale mixture to the groats mixture and stir to combine. Cover and cook until liquid is absorbed and groats are tender, around 5 minutes. Season with pepper and red pepper flakes. Garnish with Parmesan and lemon.

Nutrition per serving: 260 calories, 13 g carbohydrates, 11 g fat, 1 g fiber, 2 g protein, 10 mg sodium, 4 g sugar.

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as told by mom, Cindy Our oldest son, Preston was diagnosed with severe food (milk, egg, banana, peanut, tree nuts, shellfish) and environmental (outdoor molds, outdoor pollens, dust mites, dogs, cats) allergies at one year of age. After eliminating these allergens from his diet and surroundings, the levels continued to grow in number and the…
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