Oats are a rich source of fiber, both soluble and insoluble, which helps in regulating bowel movements and hence prevents constipation. So include oats in your regular diet. Don't go for instant oats as they have been partially cooked and contain sugar, salt and other ingredients. Instead opt for old fashioned oats which take a little longer to cook but are worth the wait!
Supports weight loss
Oats is a low calorie food which slows digestion and makes you feel full longer. Thus, reducing your craving for binge eating.
Helps lower blood sugar levels
Oats help stabilize blood sugar levels and reduce risk of type 2 diabetes, therefore diabetics should consume oats regularly. The high fiber slow down the conversion of complex food to simple sugars, and beta glucan delays the fall in blood sugar levels before meals and slows the rise after a meal.
Carbohydrates are the body’s primary source of energy and since oats are rich in carbohydrates, they offer an energy boost when consumed right in the morning.
Rich in Magnesium
Magnesium helps your heart, muscles, and immune system function properly. Due to high levels of magnesium in oats, it is a key to enzyme function and energy production and helps prevent strokes by relaxing blood vessels and aiding the heart muscle.
Ingredients (240 ml cup used)
- ¾ cup veggies (carrots, peas, beans etc)
- 2 medium sized tomatoes
- 1 thinly sliced medium onion
- 1 cup oats
- ¾ cup water (adjust as needed)
- Salt as needed
- Turmeric a pinch
- Oil as needed
- ½ to ¾ tsp ginger garlic paste
- ½ tsp cumin/ jeera
- 1 to 2 green chilies
- ¼ to ½ tsp Garam masala powder or pav bhaji masala
- ¼ tsp coriander powder (optional)
- ¼ tsp red chili powder
- Coriander leaves as needed
- Dry roast oats until golden or they begin to smell good. Set aside.
- Heat a pan with oil. Add cumin and allow to crackle.
- Saute ginger garlic until the raw smell goes off.
- Add onions and fry until they turn slightly golden or pink.
- Saute veggies for 2 to 3 mins. Add tomatoes, sprinkle salt and turmeric.
- Cook until the tomatoes turn completely mushy.
- Add chili powder, garam masala or pav bhaji masala and coriander powder.
- Mix and fry for 2 to 3 minutes until it smells good.
- Add water and bring it to a boil.
- Add oats and stir well.
- Cover and cook. If needed add more or less water to adjust the consistency.
- Add coriander leaves.
- Drizzle some ghee over the hot masala oats. Serve it as it is or with podi, chutney or raita.
1/4 cup chopped walnuts (akhrot)
1/2 cup roughly chopped jaggery (gur)
1 tsp ghee