Sunday 10 May 2015

Healthy Oats Breakfast Recipes

Over the past few decades oats have become a very popular “health food”. Oats are loaded in dietary fiber and have healthy cholesterol-lowering properties.
Oats are rich in a specific type of fiber called beta-glucan. This particular type of fiber is known to help lower levels of bad cholesterol. One cup (81g) of dry oats contains 8.2 grams of fiber, the recommended daily intake of fiber is 25g for women and 38g for men. One cup of dry oats (81g) contains approximately 307 calories.
For those who are looking for new and tasty recipes with Oats, here are 3 best Oats recipes in Indian style. Oats prevent obesity and all the recipes are easy to make. Enjoy the India twist:
1. Oats Instant Idli:
oats idli
  • 2 cups oats (make a fine powder in a blender)
  • 1 cup sooji/rava/semolina
  • a pinch of baking soda
  • 1 cup of curd or buttermilk
  • salt as required
  • water as required
  • a small bowl of grated carrot
  • green peas
  • finely chopped coriander
  • 1 tbsp finely grated ginger
  • Chopped green chillies (Optional)
Make the oats into fine powder by running in a blender. Add sooji/semolina. Add a pinch of baking soda and mix well. To this add curd or buttermilk and mix well. Add little water if required to make into a consistency of idli batter. Add all the vegetables, ginger and salt as required. Mix well. Add more water if required. Once the batter have attained required consistency, close it with a lid and let it stand for 10-20 minutes.
Smear the idli plates with a little oil or ghee. Now pour the batter into these idli moulds carefully. Make sure you fill only 3/4th of each mould. Pour water into a steamer and bring the water to a boil. Now place these idli plates carefully into the steamer. Close the lid and allow to steam for around 10-12 minutes. Take out once cooked and remove each idli carefully into a serving plate. Enjoy this light food fresh and hot with a groundnut chutney, red chutney or a green chutney.
2. Oats Dosa

  • 1 cup oats
  • 1/4 cup rice flour
  • 1/2 cup semolina/rava
  • 1/4 cup curd
  • 1 medium sized onion chopped
  • 1 green chili
  • 1 tbsp cumin seeds
  • 1 tbsp grated ginger
  • finely chopped coriander
  • salt as required
  • water
First dry roast the oats for 1-2 minutes in a pan, stirring constantly. Remove the fried oats into a bowl and once cool, blend it into a powder in a blender. Now add semolina, rice flour and curd to the oats. Add green chili, cumin seeds, grated ginger and chopped coriander. Add water and salt as required and mix well. Add more water and mix well until the batter reaches desired consistency for cooking dosa. Cover with a lid and let it stand for 20 minutes.
Check the consistency of batter and add water if required. It should be a little watery, just like you do for a rava dosa. Heat the dosa tawa. Spread a little oil over the hot tawa and sprinkle a little water over it. Immediately pour a ladle full of batter and spread evenly along the tawa moving the ladle in circular motion. Spread a little oil all along the edges of the dosa. Once the bottom of dosa turns brown, remove the dosa carefully. Enjoy hot oats dosa with a red chutney.
3. Oats Upma:oats upma
  • 1 cup oats
  • 8-10 finely chopped french beans
  • 1/2 cup fresh green peas
  • 1 medium carrot finely chopped
  • 1 tbsp oil
  • salt to taste
  • 3/4 cup of water
  • 1 tsp mustard seeds
  • 1 tsp cumin seeds
  • 1 tbsp bengal gram
  • 2-3 slit green chilies
  • 1 sprig curry leaves
  • 1 tsp grated ginger
  • 1 medium onion finely chopped

Roast the oats slightly, stirring constantly. When the oats are crisp, you know that they are roasted enough. Remove this into a bow. In the same pan add oil. Add mustard seeds, curry leaves, bengal gram and cumin seeds. While on medium flame, stir continuously till the bengal gram starts browning. It takes just about 30 seconds. Add slit green chilies, chopped onions and ginger. Saute till the onions turn translucent. Now add green peas, carrot, beans. Add a little salt as per your taste.
Add water and boil till the vegetables are cooked. Now add oats and cook on low flame till the oats are done. Garnish with fresh coriander and enjoy hot.

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