Savory Salmon & Nori Breakfast Oats (Japanese-Style)

Why it works

Rolled oats deliver beta-glucan, a viscous soluble fiber that binds bile acids in the gut and lowers LDL cholesterol, while salmon supplies EPA and DHA omega-3s that reduce triglycerides and blood pressure. Edamame and nori add potassium and magnesium that counter sodium's pressor effect, and using unsalted dashi keeps the whole bowl low in sodium.

Ingredients

• 80 g (1 cup) old-fashioned rolled oats
• 1 cup unsalted dashi or low-sodium vegetable broth, plus 1 cup water
• 170 g cooked or drained no-salt-added canned salmon, flaked
• 100 g shelled frozen edamame, thawed
• 2 dried shiitake mushrooms, rehydrated and sliced (or 4 fresh, sliced)
• 1 sheet toasted nori, cut into thin strips
• 2 scallions, thinly sliced
• 2 tsp toasted sesame seeds
• 1 tsp toasted sesame oil
• 1 tsp low-sodium soy sauce or tamari (optional)

Method

1. Combine the oats, dashi, and water in a saucepan and bring to a gentle simmer over medium heat.
2. Add the sliced shiitake and edamame and cook, stirring often, for 6 to 8 minutes until the oats are creamy and the liquid is mostly absorbed.
3. Stir in the sesame oil and optional tamari, then fold in the flaked salmon just to warm it through, about 1 minute.
4. Divide between two bowls and top with nori strips, scallion, and toasted sesame seeds. Serve hot.