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Oats the Super Food
Last Updated : Feb 22,2017
Oats are hardy cereal grains with a mild, nutty flavour that comes from the roasting process that they undergo after being harvested and cleaned. Although oats are then hulled, this process does not strip away their bran and germ, allowing them to retain fibre and nutrients. Rolled oats (Quaker Oats in India) do not go through any refining processes, so they are whole foods, losing none of their nutritional properties. Oatmeal is the porridge made by cooking oats in milk.
On purchase of packaged oats, check the ingredients to ensure that the product does not contain any salt, sugar or other additives. Buy small quantities of oats at a time since oats go rancid quickly.
Why oats are a super food? Find out here….
1. Provides Energy : There is no better way to gain the strength and energy required to carry you through a hectic schedule than to incorporate oats in your food. Oats will provide a constant source of energy for a longer period of time. Try wholesome recipes like parathas or khichdi .
2. Lowers Cholesterol : Think of oats as tiny sponges that soak up cholesterol and carry it from your body! Experts believe that it is the soluble fiber - beta glucan - found in oats that helps reduce blood cholesterol levels. Studies show that eating a daily serving of oats not only lowers total cholesterol levels, but also reduces the risk of heart disease. Try recipes like Oats and Cabbage Roti
3. High Fibre : The fiber in oats also help to control blood sugar levels. Eg: Mini Oats Bhakri Pizza
4. Rich in Potassium, Calcium and Magnesium: Oats also contain high levels of calcium, potassium and magnesium, coupled with vitamin B complex. From tikkis to upma and idlis to dosas, all can be experimented in your own kitchen using oats.
5. Healthy Breakfast option: Oats may also be consumed raw as they are partly cooked in the mill before they reach us. A great breakfast choice can be like Mini Oats Khakhra , they can be teamed with fresh or dried fruits and curds. Or use them innovatively to make different breakfast recipes.
6. Can be used in Desserts: Oats are also a very good dessert ingredient because they are low in sugar and have a low Glycemic Index. You can give this Oats and Orange Rabdi a try.
7. Healthy Thickener in Soups : They can be used as a healthier substitute for cornflour, and can also act as a thickener in various dishes like soups .
8. Gluten Free : Oats Milk is a great substitute to those suffering from gluten sensitivity.
9. Healthy Fats: Nearly 20% of the energy of Oats comes from Fats which are healthy fats good for you.
10. Protein Rich: Oats are a great source of protein for Vegetarians. Slightly over 10% of the energy comes from Protein.
Oat Flour or Wheat Flout to use?
To make your oat flour, simply use a very good blender and blend the oats. Your oat flour is ready to use in Rotis. Oats is superior to wheat flour as it has a lower glycemic index and contains more fibre. If you are gluten intolerant then avoid oat flour.
Why Oats Are Good For You.
A garlic-infused khichdi that is sure to draw you to the table! With fibre-rich oats and protein-rich moong dal, this low-glycemic index meal is ideal for weight watchers too. Interestingly, this easy-to-make Oats Khichdi makes use of minimal ingredients, as garlic and green chillies do the flavouring job quite well by themselves, without any help from other spices! Enjoy this wholesome one dish meal fresh off the stove, with a cup of fresh low-fat curds.
Treat your heart and palate to a delectable meal of Oats and Cabbage Roti with low-fat curds, and hear a happy tick in response to it!
Scrumptious to the core, these satiating rotis are made with a unique dough of whole wheat flour, oats and cabbage perked up with sesame seeds and spice powders. Oats not only gives these rotis a nice, grainy texture, but also a lot of fibre and beta glucan, which aid in reducing bad cholesterol (LDL).
We have also avoided refined flour completely in the dough, substituting it with wholesome whole wheat flour. We have added a little garlic paste as it is very good for the heart, and also improves the flavour of the roti.
This roti can be prepared well ahead of a meal, or even carried to work in the dabba, but has a much better texture when served immediately.
Ingredients you never would have thought of combining come together in an exciting new fashion, in this brilliant recipe! Absolutely healthy, this Mini Oats Bhakri Pizza is so tasty you won’t even realise it does not contain cheese. The main reason for this super taste is the fabulous homemade pizza sauce, an interesting mix of antioxidant-rich veggies in the topping, and the elegant seasonings used.
Since bhakris made of oats and wheat flour are used as the base, you should assemble this pizza just before serving. Otherwise the bhakri will get soggy. You can enjoy a helping of two Mini Oats Bhakri Pizzas occasionally.
Oats and moong dal combine excitingly with an assortment of Indian spices to make a fibre and protein rich snack that will satisfy the food lover and health freak in you! To get perfect Oats Moong Dal Tikkis, shape them thinly and cook on a slow flame to ensure complete and uniform cooking. These tikkis are quite filling, and if used to make burgers, can end up as a snacky meal!
Khakhra gets healthier and tastier due to addition of oats and crunchy sesame seeds. Oats provide energy and protein to the kids along with good amount of fibre while sesame seeds add iron to their meals. Make the khakhras in batches and store them in an air-tight container to serve them to your kids at any time of the day they feel hungry.
Oats and Orange Rabdi, this rabdi is an unbelievably tastier and healthier version of the traditional high calorie sweet.
Low-fat milk, minimal amount of ghee and high fibre oats brings the calorie count down to only 98 per serving – enough reason to forget the original and add this to a diabetic menu intermittently during festivals!
Try other diabetic friendly sweet dishes like Date and Apple Kheer
, Diabetic Caramel Custard
, Gajar Halwa
, Oats Apple Phirni
Bright red and flavourful, this soup is ideal for diabetics. Capsicum contains vitamin A and folic acid, an antioxidant that helps to fight the free radicals that otherwise attack healthy cells and lead to complications. Oats being high in fibre helps to lower blood glucose levels. A soup of the duo, flavoured with garlic, tomatoes and spices, is a brilliant start to a meal, and is sure to raise the diners’ expectations of what awaits them in the coming courses.
Homemade Oat Milk is a tasty beverage with the soothing flavour of oats. It is a great alternative for lactose intolerant people, and can even be stored in an airtight container in the fridge for one day.
Just make sure you use a muslin cloth over your strainer, to get a thin and proper milk.
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