Spiced Up Groats

This one is about as hands-off as a whole grain gets: everything goes into the rice cooker and you walk away. Turmeric and ginger turn plain oat groats into something golden and warmly spiced, and the bone broth adds a quiet boost of protein without any extra fuss.

Oat groats are the least processed form of the oat, so they keep more of their fiber, protein, and healthy fat than rolled or instant oats do. This dish is a solid source of manganese and iron, and the turmeric and ginger bring real anti-inflammatory benefits on top of the flavor.

Don’t have oat groats on hand? Any whole groat works here — unpearled farro, wheat berries, wild rice, or whole barley are all good substitutes. One note if you’re avoiding gluten: oats need a certified gluten-free label to be safe, since they’re often cross-contaminated with wheat during growing and processing.

SarahThyme

Spiced Up Groats

A golden, anti-inflammatory whole-grain side — oat groats simmered with turmeric, ginger, garlic, coconut milk, and bone broth, entirely in the rice cooker.

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Prep Time 5 minutes mins

Cook Time 45 minutes mins

Servings: 6 servings

Course: Side Dish

Calories: 205.3

Ingredients Method Nutrition Notes

Ingredients

  

1x2x3x?

• 185 g dry oat groats
• 3 cloves fresh garlic
• 30 g fresh peeled ginger root
• 2 tsp turmeric powder
• 1 tsp garlic powder
• 1 cup (8oz) coconut milk
• 12 oz bone broth

Method

 

1. Rinse groats with clean water and add to the rice cooker.
2. Roughly chop garlic and ginger; add to the rice cooker.
3. Add turmeric and garlic powder to the cooker.
4. Pour coconut milk and bone broth over the groats and stir a few times to combine.
5. Turn the rice cooker on — use the brown or wild rice setting if available.
6. When finished, remove groats and serve hot. Leftovers keep in the fridge for up to 5 days; flavor improves over time.

Nutrition

Calories: 205.3kcalCarbohydrates: 24.6gProtein: 6.7gFat: 9.3gSaturated Fat: 6.5gPolyunsaturated Fat: 0.87gMonounsaturated Fat: 1.06gTrans Fat: 0gCholesterol: 1.2mgSodium: 116mgPotassium: 250.69mgFiber: 3.8gSugar: 0.8gVitamin A: 4.18IUVitamin B1: 0.01mgVitamin B2: 0.02mgVitamin B3: 0.92mgVitamin B5: 0.11mgVitamin B6: 0.09mgVitamin B12: 0.13µgVitamin C: 0.7mgVitamin D: 0µgVitamin E: 0.09mgVitamin K: 0.45µgCalcium: 25.38mgCopper: 0.06mgFolate: 3.56µgIron: 2.11mgManganese: 0.35mgMagnesium: 10.96mgPhosphorus: 161.81mgSelenium: 3.05µgZinc: 0.28mgCholine: 10.12mgNet Carbohydrates: 20.76g

Notes

Recipe ideas: Swap in unpearled farro, wheat berries, wild rice, or whole barley — any groat works, not just oat.

Diet notes: Dairy free (as written). Not gluten free unless you use oat groats specifically labeled certified gluten-free — oats are frequently cross-contaminated with wheat during growing and processing.

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