Being one of the healthiest grains in the world, oats have become part of everyone’s food nowadays. From infants to diet freaks to adults, everyone is dependent on oats because of its nutritional and healthy cholesterol-lowering properties. It has become the number one ‘health food’ in the past few years.
There is no particular time to eat oats. You can consume the oats at lunch and dinner too. This cereal, however, is consumed in breakfast mostly. It contains fiber, magnesium, complex carbohydrates, etc, which help in keeping your tummy full for a longer time, thus, reducing overeating.
As it contains low calories, you can consume oats anytime in the day or after a workout. Ultimately, consuming this healthy grain will provide you with plenty of nutrients, vitamins, minerals, etc. Oats are very versatile in nature, you can consume them in any part of the day. Here, we have discussed how you can make oats a part of your day:
Summary: As oats contain low-calorie content and high-dietary fiber, you can consume it at any time in your day to get complete nutrition for your body
Oats in Breakfast:
A good breakfast makes you ready for the entire day. So why not to make a delicious dish to start your day:
- Oats with fresh fruits and milk:
This is a recipe you can cook within a few minutes. Add some warm milk in your oats and top it with delicious berries, sliced apples, almonds, walnuts or seeds, etc, to make it delicious. Now your healthy bowl of the recipe is ready to be eaten.
- Oats Uttapam:
Powder the rolled oat and make a batter (just like sooji and rice flour) for uttapam. Add some butter on a greased tawa and pour the batter. Top the batter with veggies of your choice and press them. Cook until the base turn light brown. Now flip the batter and cook on the other side. Serve this delicious recipe with coconut or mint chutney.
Oat at Lunch
Lunch hours are the best. Working people wait desperately for this time to kill their hunger and get a brief relief from the workload. So, why not we make this valuable break a healthy one by consuming some delicious oats recipes:
- Oats Khichdi:
Ingredients:
- 100 gms moong dal
- 2 spoons ghee or oil
- 2 Cups oats
- Vegetables of your choice
- 1/2 spoon Chopped ginger
How To Make?
- Soak moong dal in water for around 30 minutes
- Heat a pan and add a little amount of ghee or oil
- Add ginger and fry until fragrant
- Now add vegetables, moong dal and oats
- Add 1-2 cups of water and stir well
- Serve hot with pickle or chutney
- Oats Idli:
Ingredients:
- 2 Cups oats
- 1/2 litre curd (slightly sour)
- 1 spoon mustard seeds
- 1 spoon urad dal
- 1/2 spoon channa dal
- 1/2 spoon oil
- 2 spoon green chillies, finely chopped
- 1 cup grated carrots
- 2 spoon coriander (chopped)
- ½ spoon turmeric powder
- Salt to taste
- Fruit salt
How To Make?
- Dry roast the oats on tawa until it turns slightly brown
- Powder the oats in a mixer
- Add oil, mustard seed, urad dal, channa dal and let them all turn light brown in colour
- Add chopped chillies, coriander and grated carrots
- Add a pinch of turmeric powder and fry for one minute
- Add this seasoning to the powdered oats mixture and curd to make a batter
- Do not add water to the batter, knead it using curd as required
- Grease the idli steamer plates with oil and pour the batter into each plateSteam the idlis for 15 minutes
Oats at Dinner
Instead of eating less, eat better for dinner. We have provides some easy-cooked mouth-watering recipes for you:
- Mushroom oatmeal:
Ingredients
- 1 cup of oatmeal
- ½ cup of water
- 7 to 8 chopped mushrooms
- 1 teaspoon minced fresh rosemary
- Salt to taste
- Oil to grill
How to Cook?
- Cook 1 cup of oatmeal with ½ cup of water until it turns thick and creamy
- Stir it by adding low-fat milk, salt and pepper
- Heat oil in a pan, add mushrooms, rosemary, salt and fry for few minutes until soft
- As soon as mushroom gives out some water, turn off the heat
- Add these mushrooms to the oats and cook for a minute or two
- Sprinkle a pinch of salts and pepper to taste
- Now your healthy bowl of dinner is ready to be served
- Yogurt and Oats Kebab
Ingredients
- 1 cup of oats
- 400 gms yogurt
- 100 gms paneer
- 2 spoons chopped onion
- 1 spoon chopped ginger
- Chopped fresh coriander
- 10 finely chopped almonds
- 7 to 8 chopped raisins
- 1/2 spoon white pepper powder
- 1/2 spoon green cardamom powder
- Salt to taste
- Oil to grill
- Cornflour
How to Cook?
- Hang yogurt overnight in a muslin cloth
- Saute the onion and ginger in oil till the onions turn light brown in color. Keep aside to cool
- Take the yogurt in a bowl
- Add crumbled cottage cheese, chopped raisins, coriander, almonds, and the onion mixture
- Add white pepper powder, cardamom powder and salt
- Now make round patties with this mixture and sprinkle cornflour after giving them a shape.
- Crush the oats to resemble breadcrumbs and dredge the patties in this oat powder
- Grease a pan with olive oil and grill these patties till they turn brown.
- Serve hot with chutney
Oats after Workout
Health freaks have limited options to eat or drink. So, why to compromise your taste when you can consume these delicious recipes made with oats which will keep you healthy and will also enhance your taste buds.
Athlete post-workout recipe
- Oatmeal recipe post-workout
Ingredients:
- 1/2 cup of whole-grain oats
- 1 spoon vanilla whey protein powder
- 1 spoon ground flaxseed
- 1/2 spoon cinnamon
- 1 cup milk
- 1 spoon honey
How To Cook?
- Mix all the ingredients in a microwave-safe bowl
- Add milk and mix well
- Microwave on high power for 2.5 minutes
- Mix again with the whisk and add honey
- A diet-bowl of oats is ready to be eaten post-workout
Likewise, you can also make your own recipe by adding oats with milk or yogurt and topping with seeds, fruits and dry fruits of your choice.
As a seasoned nutritionist and health enthusiast, I've dedicated years to researching and understanding the intricacies of various food groups, their impact on the body, and the optimal ways to integrate them into daily diets. My expertise extends to the nutritional benefits of oats, a topic that has garnered significant attention in recent years due to its remarkable health properties.
Oats, often hailed as one of the healthiest grains globally, have rightfully earned their place in the daily dietary routines of people across age groups. The article accurately highlights the versatility and nutritional richness of oats, emphasizing their role in providing essential nutrients and promoting overall well-being.
Let's delve into the key concepts mentioned in the article:
-
Nutritional Composition of Oats:
- Oats are rich in fiber, magnesium, and complex carbohydrates, making them an ideal choice for those aiming to maintain fullness and control overeating.
- The low-calorie content of oats makes them suitable for consumption at any time of the day.
-
Oats for Breakfast:
- The article suggests a delightful and quick oats breakfast option: Oats with fresh fruits and milk. This combines the nutritional benefits of oats with the vitamins and minerals found in fresh fruits.
- Another breakfast option is Oats Uttapam, showcasing the versatility of oats by incorporating them into traditional recipes.
-
Oats at Lunch:
- Oats Khichdi is highlighted as a healthy lunch option. This recipe combines oats with moong dal, vegetables, and spices, providing a nutritious and filling meal.
- Oats Idli is presented as an innovative lunch option, incorporating oats into the traditional idli recipe.
-
Oats at Dinner:
- Mushroom Oatmeal is introduced as a flavorful dinner option, combining oats with mushrooms, rosemary, and seasoning.
- Yogurt and Oats Kebab is a creative dinner recipe, showcasing oats' adaptability in creating savory dishes.
-
Oats after Workout:
- The article includes an athlete-friendly post-workout recipe, emphasizing the role of oats in replenishing energy and providing essential nutrients.
- It encourages individuals to customize their post-workout meals by incorporating oats with milk or yogurt and topping them with seeds, fruits, and dry fruits.
In conclusion, the article effectively communicates the diverse ways oats can be integrated into daily meals, catering to different preferences and dietary needs. The recipes provided not only emphasize the nutritional benefits of oats but also showcase the delicious possibilities of incorporating this healthy grain into various dishes.
