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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Oats, a whole grain that is both nutritious and versatile, have gained immense popularity as a breakfast staple and a key ingredient in various dishes. Packed with fibre, vitamins, and minerals, oats are a smart addition to your diet.
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Masala oats are a quick and nutritious Indian breakfast option. In a pan, sauté oats with ghee or oil, and then add mustard seeds, cumin seeds, curry leaves, chopped onions, and green chillies. Season with turmeric, coriander, and garam masala. Add water and cook until the oats are soft and absorb the flavours.
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Oats upma is a wholesome dish. Roast oats in a dry pan until they turn slightly golden. In a separate pan, heat oil and add mustard seeds, urad dal, chana dal, curry leaves, and green chillies. Next, sauté chopped vegetables. Mix the roasted oats, water, and salt and cook until the upma reaches the desired consistency.
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For oats poha, heat oil in a pan, add mustard seeds, curry leaves, and chopped green chillies. Sauté finely chopped onions, and then add oats and some turmeric. Stir in grated carrots and peas, and cook until the oats are tender and have absorbed the flavours.
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Create dosas with a healthy twist. Blend oats with rice, urad dal, and water to create a dosa batter. Pour the batter onto a hot griddle and make thin dosas. Serve these nutritious dosas with coconut chutney or sambar.
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Cook a comforting khichdi by combining oats with rice, moong dal, and a mix of vegetables like peas, carrots, and beans. Add spices like cumin, coriander, and turmeric. Garnish with ghee for extra flavour.
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Mix oats with whole wheat flour, spices, and chopped vegetables to create a nutritious paratha dough. Roll out the dough and cook the parathas on a griddle with a little oil until they are golden and crisp.
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Enjoy a creamy and healthy dessert with oats kheer. Boil oats with milk, sugar, and a pinch of cardamom. Top the kheer with chopped nuts and raisins for added richness and flavour.
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For a quick and nutritious breakfast or snack, blend oats with yoghurt, ripe bananas, and honey. Adjust the consistency with some milk to your liking.
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Create energy-packed laddoos with oats, jaggery, ghee, and nuts. Roll the mixture into small balls for a healthy and sweet treat.
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Prepare a flavourful and wholesome pulao by sautéing oats in ghee or oil and setting them aside. In the same pan, heat more ghee, add cumin seeds, and then stir in chopped vegetables and spices. Mix the sautéed vegetables with the oats and cook them together with water until the pulao is ready. Enjoy this satisfying meal.
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Oats are a nutritional powerhouse, and these delicious oats recipes demonstrate their versatility in the kitchen. From breakfast to snacks and even savoury meals, oats can be incorporated into a wide range of dishes, offering both flavour and health benefits.
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