Super Food Oats : 6 Oats Recipes for Breakfast
Oats: The Healthy Option For Weight Management.
Recently, an older relative of mine, 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 in the regular diet, along with walking and low impact exercises.
As we age, we must be careful, regarding what do we eat. Because with age we are more vulnerable to diseases, such as high blood pressure, Diabetes, high Cholesterol levels, low in energy/ stamina, and slower metabolism.
One of the perfect food, as advised by the nutritionists in this regard is, the 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 longer 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 do we eat. Including healthy food in our regular diet, can lead to prevention from such diseases.
Some useful information about Oats:
As per the dietary guidelines by the qualified 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 fats.
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.
what are the benefits of eating Oats?
1. To manage the 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 to bring down the bad cholesterol, LDL levels down. High Cholesterol can lead to plaque or blockages in the blood vessels and thus lead to heart disease.
2. To keep the 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 the heart health. To keep the blood pressure normal, one should limit the salt intake in our daily diet, and choose foods, which are low in salt, such as the Oats.
3. To Manage our body weight:
Since Oats are rich in fibre, and 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
6 Healthy Recipes made with the Oats:
1. Oats with milk or curd:
This is the most common way of taking Oats in our breakfast.
30 gms. of Oats (half cup) in 250 ml. (one 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 in Smoothies:
Cook the Oats with low fat milk or water for two to three minutes. Cool and blend with fruit chunks of your choice, add ice or sugar as per taste and preference.
Mangoes, Papaya, Pineapple, Strawberries, Bananas go well in the Oats smoothies. You can also combine two or three variety of fruits.
3. Oats cookies and cakes:
Make your cookies and cakes in the usual way, but combine the goodness of the Oats in the batter, of the cakes or the mixture of the cookies. They mix evenly and are perfect for those, who do not like it’s 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 the 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 the colour to light pink. Add the Oats and salt. Cook for 3 to 5 minutes and sprinkle about half cup water.
Stir continuously, till the 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 the day today cooking, when making the dough for the Chapatis, Pancakes, Dosas, Pakoras, and other foods.
Oats can be combined in the Lentils or the Daal as well.
6. Oats Buttermilk:
Roast half cup of Oats for 5 minutes. Cool and grind.
Soak the Oats in 3/4 cup hot water for 2 to 3 minutes.
Blend in the 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 in all the ingredients 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 the high blood pressure, diabetes, obesity etc. All these can further, 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.
Harvesting Oat crop, source: You tube
Oats recipe Idli, source: You tube
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
© 2014 Chitrangada Sharan