Healthy Oats Pulav/ Upma (with Mixed Vegetables)

Healthy Oats Pulav/ Upma (with Mixed Vegetables)

Oats are a rich source of both soluble and insoluble fibre and this makes it a great food for those trying to lower cholesterol. Besides fibre, oats is also loaded with magnesium, phosphorus, thiamine and zinc. So with such an impressive resume-why is it one of least popular grains especially among Indians?

Blame it on the mushy, gooey texture when cooked with liquids. Also, oats porridge by itself is so bland that you end up adding lots of sugar to make it palatable, thus making an otherwise healthy dish into a totally non-healthy dish. So, what is the solution? How can we use the oh-so-good oats and make a dish that is tasty, palatable and not mushy or gooey?

Here’s the answer: Oats upma Or Oats Pulav (the difference is in what you use for seasoning). For upma add a tadka of mustard seeds, jeera, channa dal, curry leaves while for the pulav add whole spices like cardamom, peppercorns, shahi jeera, cinnamon sticks and ginger+garlic paste.

Ingredients :

  • Rolled Oats – 1 cup
  •  Onion – 1 medium
  •  Green chilli – 1 slit lengthwise
  •  Ginger- 1 inch piece finely chopped
  • Mixed vegetables – 1 cup (mix of carrot, beans, peas, cauliflower)
  • Water- 3/4 cup
  • Peanuts: a handful
  • Turmeric: 1/4 tsp
  • Coriander leaves: 2 tbsp chopped(for garnish)
  • Lime juice: 2 tbsp
  • Salt: to taste

For the Tempering:

  •    Oil – 1 tbsp
  •    Mustard seeds -1 tsp
  •    Channa dal- 1/2 tsp
  •    Red chilli -1 broken
  •    Hing- a pinch
  •    Curry leaves-few

Method:

  1. Dry roast oats for a few minutes, until it becomes slightly hot to touch.
  2. Heat oil in a pan, add mustard seeds, when it splutters, add the rest of the ingredients for tempering and the turmeric.
  3. Then add finely chopped onions, peanuts, green chili, ginger and saute until onions turn translucent.
  4. Add all the vegetables,salt and saute for a few more minutes, then add 3/4 cup of water and salt required.
  5. When the  water starts boiling, lower the flame add the roasted oats, cover and cook till done.
  6. Switch off and garnish with coriander.
  7. Serve hot with a dash of lime. You can also serve chutney with it.

Here are some healthy chutney recipes:


Oats Dosa (Savoury Oats Crepes)

Oats are rich in fibre, protein vitamin B1 and minerals like manganese, phosphorous, copper, selenium and zinc. It is made up of three types of starch mainly rapidly digested, slowly digested and resistant starch of which the resistant starch is important as it does not get digested and is seen to be beneficial to gut health. Oats is shown to be helpful in reducing cholesterol, increasing satiety as well as reducing constipation.

If a bowl of oats porridge isn’t your cup of tea, then try out this Oats Chilla or dosa recipe and you can still get the health benefits of oats.

Ingredients for Oats Dosa/chilla :

  • Rolled oats: 1 cup (powder in a mixie/blender)
  • Urad dal: 1/4 cup
  • Tur Dal: 1/4 cup
  • Channa dal: 1/4 cup
  • Moong dal: 1/4 cup
  • Ginger: 1/2 inch grated
  • Red chili powder:  1/4 tsp (add more if you like it spicy)
  • Cumin/Jeera seeds: 2 tsp
  • Cilantro/Coriander leaves: 4 tbsp (chopped)
  • Salt: to taste
  • Water: enough to make a smooth pourable batter
  • Oil/ghee: for making dosas (you can use a small onion cut into half breadth wise to dip and spread the oil on the tava)

Method:

  1. Wash and soak the dals for 4-5 hours. Then grind it together till you get a fine paste.
  2. In a big bowl whisk it with all the ingredients, add water and whisk again to make a smooth batter(add more water if the batter is too thick). Keep aside for at least 30 mins.
  3. Heat a tava, dip a cut onion in the oil and spread over the tava. Check if the tava is hot by sprinkling some water on top of it-if it sizzles, then the tava is ready.
  4. Take a ladleful of the batter into the centre of the tava and spread using the back of the ladle in circular movements, spreading the batter thinly over tha tava.
  5. Cover and cook for a few minutes over medium flame.
  6. Then remove the cover, add some oil to the sides of the dosa and cook till you see the dosa leaving the sides.
  7. Flip the dosa,add some oil and cook the dosa on the other sides for a few minutes.
  8. Flip back to the first side and let it cook again for a minute.
  9. Remove and serve hot with a spicy chutney.

 

 

 

 


Overnight Oats Mango Smoothie /Breakfast Oats Mango Smoothie

Oats is loaded with soluble fiber and is great for:

  1. reducing ‘bad’ cholesterol,
  2. controlling blood sugar level,
  3. relieving constipation

Overnight oats is the new way to make oats without cooking. You simply soak the oats in your choice of liquid (water, milk, almond milk, soy milk, coconut milk) overnight in the fridge. The oats tend to absorb the liquid and soften up a little and can be eaten the next day without heating (those who don’t like eating a cold breakfast can also heat it up).

Here’s a tasty smoothie that you can have for breakfast or anytime you feel like having a snack.

Overnight Oats Mango smoothie

Ingredients for Mango Oats smoothie: Serves 2

  • Mango- pulp of 3 nos.
  • Rolled Oats(raw or cooked)- ½ cup
  • Yogurt- 1 cup (made from skim milk)
  • Skim milk- 1 cup
  • Honey- 4tsp

Method:

  1. Soak the oats in the milk overnight in the fridge.
  2. In the morning, blend all the ingredients together in a mixer till smooth.
  3. Pour into a glass, add a dollop of curd on top.
  4. Serve chilled.

Note:

  • When making the smoothie for kids, you could powder the oats first and then blend along with the rest of the ingredients as they may not enjoy the texture that comes with the raw/cooked oats.
  • You could even cook the oats, instead of soaking it overnight and add it to the blender once it has cooled.
  • You can substitute the mango with any seasonal fruit like strawberries, peaches or bananas.

Overnight Oats Mango Smoothie

Overnight Oats mango Smoothie

Indian Dietitian Online