Oats: The Versatile Grain
Oats are a remarkably adaptable grain, easily incorporated into many recipes to boost their nutritional value. They are an excellent source of soluble
fibre, which supports healthy digestion and can help regulate cholesterol levels. Oats also provide sustained energy, making them an ideal addition to a midday meal. Their neutral flavour profile allows them to blend seamlessly with various Indian spices and ingredients, transforming them into delicious and satisfying lunch options. Whether you prefer a creamy porridge or a savoury upma, oats can be tailored to suit diverse tastes and dietary preferences, making them an essential ingredient for health-conscious food lovers.
Oats Upma: A Classic
Oats Upma stands as a cherished South Indian breakfast and lunch favourite, easily transformed with the addition of oats. Traditional upma, often made with semolina, becomes a wholesome dish with oats. To prepare, begin by dry roasting oats to enhance their flavour. Next, temper mustard seeds, urad dal, and chana dal in oil; add finely chopped onions, green chillies, and curry leaves. Saute these ingredients until the onions soften. Then, add the roasted oats and water. Season with salt and let it simmer until the oats absorb the water and reach the desired consistency. Garnish with fresh coriander for a vibrant finish. Oats Upma is not only quick to prepare, but it also provides a good dose of fibre and sustained energy, making it a perfect lunch.
Oats Idli: A Fluffy Delight
Oats Idli brings a healthy twist to the classic South Indian dish, offering a light and nutritious alternative. This variation combines oats with rice, urad dal, and spices to create fluffy and flavourful idlis. The oats add a unique texture and boost the fibre content of the idlis. To prepare the batter, soak the rice and urad dal separately. Then, blend them with oats until you achieve a smooth consistency. Ferment the batter overnight for the best results. Steam the batter in idli moulds, and serve hot with sambar and chutney. Oats Idli is a great way to enjoy a traditional meal that's both healthy and easy to digest, perfect for a light yet satisfying lunch.
Oats Khichdi: Comfort Food
Oats Khichdi offers a comforting and nourishing one-pot meal, ideal for a quick and healthy lunch. The dish combines oats with lentils and vegetables, creating a balanced and flavourful blend. To prepare oats Khichdi, you’ll need to sauté spices like cumin seeds, turmeric, and asafoetida in a pan. Add your choice of vegetables like carrots, peas, and beans, and sauté for a few minutes. Next, incorporate oats and lentils like moong dal, and then add water. Pressure cook or simmer the mixture until the oats and lentils become soft and well-combined. Garnish with coriander and a dollop of ghee for added richness. Oats Khichdi provides a complete protein source and is easy to digest, making it a comforting and nutritious lunch choice.
Oats Dosa: A Crispy Treat
Oats Dosa offers a healthy spin on a South Indian favourite, providing a crispy and delicious lunch option. By incorporating oats into the dosa batter, you get a higher fibre content and a slightly nutty flavour. The oats complement the fermented rice and lentil batter beautifully. To make oats dosa batter, you must first blend soaked oats with rice and lentils to a smooth consistency. Add a pinch of salt and let it ferment for a few hours. Spread the batter thinly on a hot tawa and cook until golden brown and crispy. Serve with sambar and chutney for a delightful and nutritious meal. Oats Dosa is an excellent way to incorporate extra fibre into your diet while enjoying a classic Indian dish.
Oats Rava Dosa: Unique Taste
Oats Rava Dosa brings a unique taste and texture to the popular dosa, combining the benefits of oats with the lightness of rava (semolina). The addition of oats gives the dosa a heartier texture and enhanced nutritional value. To make this, blend oats with rava, rice flour, and spices. Add water to achieve a thin, flowing batter, perfect for a crispy dosa. Heat a tawa and pour the batter, swirling it to form a thin, lacy dosa. Cook until golden brown and crisp, flipping halfway if desired. Serve hot with sambar and chutney for a flavourful and nutritious lunch. Oats Rava Dosa offers a new twist on a familiar dish, making your lunch both exciting and healthy.
Oats Poha: A Quick Lunch
Oats Poha is a quick and easy dish inspired by the traditional Maharashtrian snack, providing a healthy and filling lunch option. Oats replace the flattened rice used in poha, giving a different texture and nutritional profile. Begin by lightly sautéing mustard seeds, onions, and green chillies in oil. Then add the oats and a pinch of turmeric. Add water and let it simmer until the oats absorb the water. Garnish with coriander and a squeeze of lime juice. Oats Poha is a great way to incorporate oats into your lunch, offering a light, flavourful, and satisfying meal that is ready in minutes.
Oats Uttapam: Savoury Pancake
Oats Uttapam is a healthy and delicious South Indian pancake, making oats a central element. Oats boost both the fibre and the texture of the uttappam. To make oats uttappam, blend soaked oats with rice and lentils to make a slightly coarse batter. Add chopped vegetables like onions, tomatoes, and capsicum. Pour a ladleful of the batter onto a hot tawa and spread it slightly. Cook until golden brown on both sides. Serve with sambar and chutney for a wholesome and nutritious lunch. Oats Uttapam is a fantastic way to enjoy a comforting meal, while also benefitting from the added goodness of oats.
