Oats: The Star
Oats, a nutritional powerhouse, are incredibly versatile. They are rich in fiber, which aids digestion and keeps you feeling full, and are also packed
with essential vitamins and minerals. The beauty of oats lies in their adaptability; they can be incorporated into various cuisines, making them a superb ingredient for Indian cooking. They provide a base for several healthy dishes, contributing to both taste and wellness, fitting seamlessly into a balanced diet plan. Oats are not just a breakfast food; they can be used for lunch as well!
Oatmeal Upma
Upma, a south Indian staple, can be creatively reimagined using oats. To prepare this dish, dry roast oats to enhance their flavor. Sauté mustard seeds, curry leaves, and other preferred vegetables like onions, carrots, and peas. Add the roasted oats, water, and spices. Cook until the oats absorb the water and reach a soft, fluffy consistency. Garnish with fresh coriander leaves, and you have a nutritious and satisfying meal. The oats soak up the flavors, providing a delightful and healthy variation to the traditional upma.
Oatmeal Khichdi
Khichdi is a comfort food, and with the addition of oats, it becomes even more nourishing. You can cook this by combining oats, lentils (like moong dal), rice, and your favorite vegetables. The lentils and rice provide protein and carbohydrates, while the oats give you extra fiber. The vegetables offer essential vitamins. Season the mixture with turmeric, cumin, and other spices. Cook everything together in a pressure cooker until it's soft and well-combined. Serve with a dollop of ghee for added flavor and richness. This dish is easy to digest and is an excellent choice for a light yet fulfilling lunch.
Oats Idli
Idli, a steamed rice cake, can be innovatively made with oats. Soak oats, urad dal (black lentils), and a small amount of rice, then grind them into a batter. Allow this batter to ferment overnight. The next day, steam the batter in idli molds until they are soft and fluffy. These idlis are a nutritious alternative to traditional idlis and pair perfectly with sambar and chutney. Oats provide added fiber, making this breakfast item healthier. It is a creative way to enhance a classic breakfast dish.
Oatmeal Dosa
Dosa is a versatile South Indian crepe that can be enriched using oats. Prepare a batter by blending oats, rice, and urad dal. Let the mixture ferment to enhance its flavor. Then, pour the batter onto a hot tawa (griddle) and spread it into a thin crepe. Cook until it’s golden brown and crispy. These dosas have a distinctive texture and nutritional value, making them a great meal. Serve with sambar and various chutneys for a complete meal. Oats create a unique twist to a traditional favourite.
Oats Vegetable Cutlets
Vegetable cutlets are a savory snack that can be healthified with oats. Mix boiled and mashed potatoes with finely chopped vegetables (such as carrots, beans, and peas) and add oats as a binding agent. Season this mixture with spices, form into cutlets, and pan-fry or bake them until they are golden and crispy. These cutlets are perfect with chutney or ketchup and make a great snack or side dish. Oats add a hearty texture and increase the nutritional profile of these delightful snacks.
Oats Poha
Poha is a popular breakfast option and can be adapted by using oats instead of flattened rice. Sauté mustard seeds, curry leaves, onions, and other vegetables. Add the oats, turmeric powder, and water, and cook until the oats are soft. Garnish with coriander leaves and a squeeze of lemon juice. This version offers a healthier alternative and is quick to prepare. It provides a fulfilling and flavorsome lunch option that's simple to put together, suitable for busy schedules.
Oats Paratha
Paratha, a staple flatbread, can be made healthier with oats. Knead oats, wheat flour, and water into a dough. Fill this dough with spiced mashed potatoes, grated paneer, or any other preferred filling. Roll out the paratha and cook it on a hot tawa with a little ghee or oil until golden brown on both sides. Serve hot with yogurt or pickle. This is a filling and nutritious option that can be easily customized with your favorite fillings. Oats make parathas healthier without compromising taste, making it an ideal lunch.
