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Super Food Oats : 6 Oats Recipes for Breakfast
Oats: The Healthy Option For Weight Management!
© Chitrangada Sharan
All Rights Reserved.
- Recently one of my older relative developed Heart disease and the family doctor advised him to review and make changes in his diet. The nutritionist advised him to include more of healthy foods daily, along with walking and low impact exercises.
- As we age we must be careful, regarding what we eat. Because with age we are more vulnerable to diseases such as high blood pressure, Diabetes, Cholesterol, low in energy/ stamina. and slower metabolism.
- One of the perfect food as advised by the nutritionists in this regard is, Oats.
- Oats are categorised as one of the World's healthiest foods.
- When eaten, it forms a gel and delays emptying of the stomach, which makes one fuller for a long time.
- Coronary heart disease is a major killer in the World. The figures are increasing day by day.
- So, it’s important to watch what we eat. Including healthy food in our diet can lead to prevention from such diseases.
As per dietary guidelines by health experts, Oats as part of a diet, may reduce the risk of heart disease, as it contains soluble fibre and is low in saturated fat.
Low sodium diets may reduce the risk of high blood pressure, a possible cause of many diseases.
What are Oats? Are Oats gluten free?
The Oat or the common oat (Avena Sativa), is a species of cereal grain and is normally referred to in its plural form, oats.
Oatmeal and rolled oats are suitble for human consumption. Oats are most commonly used for livestock food.
When consumed regularly, oats can help to regulate blood cholesterol.
They are generally grown in temperate regions.
The high nutrition value, high fibre and low fat properties of Oats has led to their acceptance as a regular and preferred food by many people.
Are Oats gluten free?
According to the university of Chicago Celiac Disease Centre, the Oats are gluten free. They are different from the cereals, wheat, rye, and barley, the three groups that naturally contain protein gluten. Even if someone is gluten sensitive, the experts have found no adverse effects in them, while consuming oats.
To know more details about oats consumption, please refer to the sources (references) mentioned at the bottom of the hub. It’s advisable to consult your nutritionist or dietician, if you have food allergies.
The benefits of eating Oats?
1. To Manage Cholesterol Levels:
Oats contain beta-glucan, which food and dietary experts have found to lower blood cholesterol. The soluble fiber in Oats and Oats recipes can help bring down the bad cholesterol, LDL levels down. High Cholesterol can lead to plaque or blockages in blood vessels and thus lead to heart disease.
2. To Keep Blood Pressure Level Healthy:
Oats have low salt levels. Eating too much of salt can lead to high Blood Pressure levels, which in turn is not healthy for heart health. To keep blood pressure normal, one should limit salt intake in our daily diet and choose foods low in salt, such as Oats.
3. To Manage Our Weight:
Since Oats is rich in fiber, it’s filling for a prolonged period. As such you are able to avoid unhealthy foods and binge eating habits. This in turn helps you in weight management.
4. To Have Nutritional Benefits:
Whole grain Oats are filling, full of energy, carbohydrates, proteins, fiber, Iron, and Vitamin B. Most appropriate for a perfect breakfast to carry you through the day.
Masala oats by chef Sanjeev Kapoor; source: YouTube
Healthy Recipes With Oats:
1. Oats With Milk Or Curd:
This is the most common way of taking Oats in breakfast.
30 gms. of Oats (half cup) in 250 ml. ( 1 glass approx.) of low fat milk combined. Boil or Microwave for two to three minutes and its ready to eat.
Fresh fruit pieces or nuts can also be added.
Some people can not digest milk. In that case Oats can be cooked in water, cooled, and then combined with curd or yogurt.
2. Oats as Smoothies:
Cook Oats with low fat milk or water for two to three minutes. Cool and blend with fruit chunks of choice, add ice or sugar as per taste and preference.
Mangoes, Papaya, Pineapple, Strawberries, Bananas go well in Oats smoothies. You can also combine two or three variety of fruits.
3. Oats Cookies and Cakes:
Make your cookies and cakes the usual way but combine the goodness of Oats in the batter of cakes or the mixture of cookies. They mix evenly and are perfect for those who do not like its taste, if taken as an individual food.
4. Oats Upma:
Upma is an Indian snack recipe, which is good in taste and nutrition but low in fat. Usually it’s prepared with Semolina(Rawa/ Suji) or Flattened rice or Beaten rice (Chidwa/ Poha).
For one serving, you will need:
30 gm. Oats; 1 medium sized onion roughly sliced; 1 tsp. cooking oil; few curry leaves; 1/2 tsp. finely chopped ginger; 1/2 tsp. finely cut green chili; 1/2 tsp. mustard seeds; salt to taste
Easy and quick cooking method:
Heat oil, add curry leaves, chili, mustard seeds. When it crackles add ginger and onion. Let them cook till it changes color to light pink. Add Oats and salt. Cook for 3 to 5 minutes and sprinkle about half cup water. Stir continuously till oats are cooked and it is ready to eat. Decorate with green coriander leaves.
5. Oats in Chapatis, Dosas, or Pancakes:
Oats can be combined with regular cereals and included in day today cooking, when making dough for Chapatis, Pancakes, Dosas, Pakoras and other foods.
Oats can be combined in Lentils or Daal as well.
6. Oats Buttermilk:
Roast half cup Oats for 5 minutes. Cool and grind.
Soak the Oats in 3/4 cup hot water for 2 to 3 minutes.
Blend Coriander or Mint leaves, about 1/4 cup, 1/2 teaspoonful grated ginger, 1/2 teaspoonful roasted jeera or cumin seed powder, 1/2 teaspoonful sugar, black salt (a pinch or as per taste) and 1 cup low fat curd or yogurt.
Blend smoothly in a mixer.
Add crushed ice, if you like.
Garnish with mint leaves and serve.
How do you like to take Oats in your diet?
To Sum up:
- Happiness and healthy living go hand in hand. It’s important to take care of our diet to avoid chronic health problems, such as high blood pressure, diabetes, obesity etc. All these further can lead to heart disease.
- Along with quality, quantity is equally important. Healthy nutritious food in correct portions, along with long walks, exercises, or Yoga leads to sound health.
- Having Oats in the breakfast is an ideal way to start the day.
- With a little imagination, many nutritious and delicious oats recipes can be created.
- Oats are quick to cook food and Microwaveable too, which is a boon for today' s busy lifestyle.
© Chitrangada Sharan 13th August 2014
All Rights Reserved.
Harvesting Oat crop, source: You tube
Oats recipe Idli, source: You tube
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© 2014 Chitrangada Sharan