Not only does breakfast provide us with the energy we need, eating breakfast has also been associated with improved cognitive performance throughout the morning, a lower likelihood of being obese, and with better nutrient intakes compared with breakfast skipping. However, most of us really aren’t concerned about our health or we don’t have time to consume morning meal at all. Oats can be one stop solution of all the health and nutrients problem that we need to start our day.
The main advantage is that cooking oats are easy and less time consuming & above all kind of delicious dishes can be prepared from oats such as oats dosa and Oats upma. Food medicines living in it will keep your health and mood upbeat. If you take gram oat porridge daily in the morning, it will enhance your skin, as well as reduce bowel and brain problems. By eating oats in pregnancy, both the mother and the child stay healthy. Let’s go further by knowing what is oat?
What is oat?
We can say oats are whole grain food which is not only suitable for health Oat in Hindi also known as Jaee and is a seed grain. There are many different types of oats are available depending on the way they manufactured and packed. Oats groats, steel-cut oats, old-fashioned oats, rolled oats and oat bran. Oats are rich in protein, fibre and beta gluten, which controls our cholesterol and helps to reduce weight. Well, oats and oatmeal names are more popular nowadays, but in some places, it is also called oats porridge. Oatmeal is the only porridge of this seed from which various types of delicious dishes can be made. Various oats recipes can be cooked as per need. In India, oatmeal and other south Indian breakfast such as Oats upma and Oats dosa are very popular.
Nutritional facts of oats
100gms of oat contains 17g of protein, 66g of carbohydrates and 389 calories. But not only that, oats contain nutritious ingredients such as vitamin B1, biotin, copper, phosphorus and magnesium, making oats a perfect diet. Calories in Oats can reduce your total calories intake by 81%. The calorie intake in your diet can be controlled due to the nutritious living in oats. Oats are one of the few breakfast cereal options with no added salt and are therefore low in sodium. Oats provide fibres that are important for gut regularity and fibre that helps manage cholesterol levels. Oats are high in β-glycan, β -glycan is a type of fibre that helps with glycemic control and lower blood cholesterol levels. Typically eaten as whole grains, protein in oats provide dietary fibre, a range of essential vitamins and minerals, and over 26 bioactive substances. Oats are gluten-free, but as they are a between season crop and may become contaminated with wheat either in the field or across the supply-chain, they cannot be labelled as such in Australia or NZ. A small number of coeliac sufferers may also react to a type of oat protein naturally found in oats, but for most Coeliac sufferers, uncontaminated oats are safe to eat.
Oats Dosa recipe Ingredients – Oats Dosa Recipe
• 2 Cups of Idly Rice / Boiled Rice • 1/2 Cup of Poha • 1/2 Cup of Oats, • 1/2 Cup of Urad Dal (Black Gram) • 1 Tsp of Fenugreek • Salt to taste • Oil as needed
Method – Oats Dosa Recipe
• Soak rice and urad dal separately in water for overnight or at least 6 hrs. Soak fenugreek along with urad dal.
• Soak oats and aval in a vessel for one hour before grinding.
• Next day, first grind urad dal and fenugreek to a smooth paste by adding required amount of water. Transfer this batter to a vessel.
• Then grind rice, aval and oats together to a smooth paste by adding required amount of water. Transfer this batter to the same vessel.
• Now mix everything along with salt and allow to ferment the batter for overnight.
• Heat a pan, take a ladleful of batter and spread it evenly on to the pan. Drizzle oil on sides of dosa. When oats dosa turns golden brown on bottom side, flip it and cook the other side for a min. Now hot and crispy oats aval dosa is ready to serve with your favourite chutney.
There is a wide range of formulas for oat porridge and anybody's most loved boils down to personal inclination. Oats or rolled oats? Water or milk? Salt or sugar? Oat porridge Traditional porridge formulas tend to utilize cereal with around 200ml of water for every 50g oats, and a squeeze of salt. The blend can be drenched overnight before cooking in a dish next morning, bringing to the boil and simmering for 5-10 minutes, or until the point that the coveted consistency is come to. The measure of fluid might be lessened to 150ml for each 50g of oats or multiplied to 400ml. It depends on the off chance that you like your porridge thick or thin. Utilizing rolled oats rather than cereal makes faster oat porridge as the fluid is splashed up more effortlessly. On the off chance that mixing the blend in a skillet still takes too long, 2-3 minutes in a microwave, mixing part of the way through, is sufficient. At last, on the off chance that you have a moderate cooker at that point set it up the prior night and ease back cook overnight to be prepared for breakfast.
Oats Upma recipe
Ingredients: 1. Oats- 2 cups
2. Minced ginger- ½ tsp
3. Ghee- 3 tsp
4. Curry leaves—a few
5. Water- 4 and 1/2 cups
6. Urad dal- 1 tbsp
7. Salt- as required
8. Chana dal- 2 tsp
9. Asafetida- a pinch
10. Mustard seeds- 1 tsp
11. Sliced green chillies- 3 (chopped)
12. Dried red chillies- 2
13. Sliced onion- 1
14. Oil- as required
Preparation: 1. Cook the oats in a container without oil for around 3mins and keep it aside.
2. Warmth some oil in the container and include urad dal, chana dal, mustard seeds, green chilies, dry red chilies and sear for quite a while till the dal turns brilliant darker.
3. Presently include cut onions, minced ginger and curry clears out. Sauté the onions till they are delicate, include asafetida and salt.
4. Add water and enable it to bubble for quite a while and after that include the cooked oats.
5. Continue blending till all the water is ingested and oats are completely cooked and serve your hot oat upma!!