Oats, The Hero
Oats, a versatile grain, are packed with soluble fiber, which helps in controlling cholesterol levels and promoting heart health. They offer a prolonged
sense of fullness, which is great for those who want to avoid overeating. Oats are also gluten-free, making them suitable for many individuals. Including oats in the diet can significantly contribute to better digestion, stable blood sugar, and overall wellness. These properties make oats an excellent base for a filling and nutritious lunch.
Oats Upma
Oats upma is a South Indian favorite, easily adaptable for a quick and healthy lunch. The process begins with lightly roasting oats to enhance their flavor. These are then combined with sautéed onions, mustard seeds, curry leaves, and various vegetables like carrots and peas. The oats absorb the water, and become soft as they cook, resulting in a comforting and flavorsome meal. Upma provides a balanced meal with carbohydrates from oats and the necessary nutrients from vegetables, making it a complete option.
Oats Khichdi
Oats khichdi is a variation on the classic Indian comfort food. It combines oats with lentils (dal) and rice, cooked together with spices. The ingredients are cooked in water, resulting in a porridge-like consistency, very easy to digest. It can be further customized by adding vegetables like spinach and carrots. This dish is not only easy to prepare but is also a nutritional powerhouse, packed with protein from the lentils and fiber from the oats.
Oats Vegetable Poha
Oats vegetable poha offers a healthier twist on traditional poha. Instead of flattened rice, this recipe uses oats. The oats are softened and mixed with sautéed onions, green chilies, and a medley of vegetables. Seasonings like turmeric and coriander enhance the flavors. This version is lighter and has a higher fiber content compared to the traditional one, helping maintain a feeling of fullness for a longer time. Garnish with fresh coriander leaves and a squeeze of lemon juice for added taste.
Oats Cheela
Oats cheela is a savory pancake that’s perfect for a light lunch. Ground oats are mixed with spices and vegetables to form a batter. The batter is then poured onto a hot pan and cooked until it turns golden brown. Cheelas can be filled with a variety of ingredients, such as grated paneer or a vegetable mixture. They are a great alternative to traditional fried snacks and provide a good dose of protein and fiber.
Oats Dosa
Oats dosa is another creative way to incorporate oats into your lunch. Oats are used to prepare the batter, which is fermented and then spread thinly on a hot griddle to make crispy dosas. Serve these with chutney and sambar. Oats dosas are a nutritious change from the regular rice dosas, offering a high-fiber and gluten-free choice. These dosas can be paired with a variety of fillings and chutneys.
Oats Idli
Oats idli is a steamed cake variant that makes a soft and healthy lunch. The oats are combined with urad dal and other ingredients, and then the batter is fermented before being steamed. The resulting idlis are light, fluffy, and very filling. These are a great source of carbohydrates, fiber, and protein. Serve them with sambar and chutney for a complete meal.
Oats Paratha
Oats paratha combines the goodness of oats with the Indian flatbread. Oats flour is combined with spices and vegetables, then rolled out and cooked on a griddle. These parathas are not only delicious but also offer a good dose of fiber and nutrients. They can be enjoyed with yogurt or a side of pickle. Oats parathas provide a hearty and satisfying lunch, perfect for those seeking a healthier take on a classic dish.
