When you think of diet food, what usually comes to mind? Is it bland and boring oatmeal?

Oats, known scientifically as Avena saliva, are among the healthiest grains that we consume. Consuming whole grains is associated with lower rates for cardiovascular diseases, and perhaps longer lives. For every additional daily serving of whole grains, the risk of overall death or risk of death from heart disease decreases by 5 and 9 percent respectively, independent of other lifestyle and dietary factors.

Dietary fiber from whole grains can also reduce the risk for colorectal cancer. For every additional 10 grams per day of fiber in your diet, there is a 10 percent reduction in your risk of developing colorectal cancer.

Whole grain oats are often sold rolled, steel-cut, or crushed. All types of oats — even instant oats — are whole grains. What you should watch out for are the added sugars, salts and preservatives in the instant oatmeal products.

The most highly processed variety is the instant or “quick” oats, which are classified as medium glycemic index (GI of 65). The glycemic index is a measure of how quickly the food causes your blood sugar levels to rise. The higher GI foods cause a more rapid rise in blood sugar.

This recipe uses rolled oats. Rolled oats have a low glycemic index (GI of 55) which is a good option for those who are concerned with blood sugar elevation. It is cooked in as quick as 5 minutes. So if you are craving for a warm and comforting soup, but don’t feel like going through all the effort just to prepare, then this plant-based oats-caldo is for you. The ingredients can be prepared   beforehand,  and stored in the refrigerator. Once you have all the ingredients, this oats-caldo comes together in a few minutes. It’s the perfect example of something quick, healthy and delicious at the same time.


1 cup rolled oats
3 cups vegetable broth
1/2 block tofu cut into half inch slices
1/2 medium red onion chopped
3 cloves garlic chopped
3 scallions chopped
1 thumb-sized ginger minced
1 cup malunggay leaves
2 pcs rehydrated shiitake mushrooms chopped
Salt and pepper to taste
Soy sauce or vegan fish sauce

1/2 block tofu cut into half inch slices
Green onion leaves chopped
Crispy garlic



  1. Wash and chop all ingredients to prepare.
  2. Season the tofu with vegan fish sauce, then air fry at 200C for 15mins.
  3. While the tofu is cooking, move on to the oats-caldo soup. Stir fry scallions, garlic and ginger. Add the chopped shiitake mushrooms then the vegetable stock. Bring this to a boil.
  4. Add the rolled oats then lower heat to a simmer. Stir occasionally, and cook for 5 minutes.
  5. Stir in malunggay leaves and turn off the heat. Season with salt, pepper, and vegan fish sauce.
  6. Top it with air-fried tofu, crispy garlic, chopped green onions. Serve your oats-caldo hot with some calamansi on the side.