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How to Use Oats in the Kitchen
Oats are fiber-rich and low in carbohydrates, making them an ideal choice for managing obesity and metabolic disorders.
They are also great for creating filling recipes that help control calorie intake.
With their subtle, mild flavour, oats add a wholesome aroma and texture to dishes.
Both processed and raw oats are widely available in the market; while both offer health benefits, raw oats are generally considered the better option.
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Recipes:
Oat-Peanut Salad:
| Ingredients: |
| Oats (processed) |
1 cup |
| Peanut (roasted) |
½ cup |
| Cabbage (finely chopped) |
½ cup |
| Tomato (finely chopped) |
½ cup |
| Carrot (grated or finely chopped) |
½ cup |
| Radish (grated) |
¼ cup |
| Fresh parsley or coriander leaves |
2-3 t.spoon |
| Pomegranate seeds/lemon juice/citron juice |
2-3 t.spoon |
| Salt |
as per taste |
| Black pepper |
1 t.spoon |
| Oil |
1 t.spoon |
| Recipe: |
| Soak the oats in 2½ cups of water along with a pinch of salt. Let them sit for 2-3 hours until they absorb the water and soften. Ensure the texture is soft yet grainy but not mashed. Add water gradually if needed. |
| Prepare the vegetables by washing them and chop them finely. |
| In a pan, heat oil and lightly saute the vegetables on a medium flame for 2-3 minutes. |
| Add the roasted peanuts, salt, and black pepper. Stir well. |
| Add the soaked oats, followed by pomegranate seeds and chopped coriander or parsley. Mix thoroughly. |
| Serve at room temperature. |
| This nutrient-rich salad is a great alternative to bread for breakfast and also makes for a satisfying and wholesome lunch. |
Oats Kshir Pak (Sweet Milk Porridge):
| Ingredients: |
| Oats |
½ cup |
| Rock sugar |
½ cup |
| Cow Milk |
3-4 cups |
| Saffron |
4-5 threads |
| Almonds flakes |
2 t.spoon |
| Cardamom powder |
½ t.spoon |
| Recipe: |
| Soak oats in a cup of water overnight or for 6-7 hours. |
| In a heavy-bottomed pan, add the soaked oats and 2-3 cups of milk. Cook on medium flame until the oats become soft and slightly mashed in texture. |
| Add the remaining 1 cup of milk and rock sugar. Stir well and cook for another 5-7 minutes until everything is well blended. |
| Finally, add saffron threads, almond flakes, and cardamom powder. Mix thoroughly. Adjust consistency so it's neither too thick nor too runny. |
| Serve warm or at room temperature. It also tastes delicious when chilled. |
| This sweet dish is high in fiber and minerals, making it a healthy dessert option for children and adults, especially beneficial for the elderly suffering from constipation. |
Oats Mathri (Healthy Snack Wafers):
| Ingredients: |
| Oats |
1 cup |
| Whole wheat flour |
½ cup |
| Sesame seeds |
¼ cup |
| Salt |
as per taste |
| Black pepper |
1 t.spoon |
| Green chilli paste |
1 t.spoon |
| Ginger paste |
1 t.spoon |
| Sesame oil or cow ghee |
as needed for baking or roasting |
| Recipe: |
| In a frying pan, dry roast the oats until lightly golden. Allow to cool, then grind into a coarse powder using a mixer grinder. |
| In a mixing bowl, combine the whole wheat flour, salt, and 1 teaspoon of oil. Mix with your fingers until crumbly. |
| Add black pepper, green chilli paste, and ginger paste. Mix well by gradually adding water and knead into a firm dough (not too soft). |
| Divide the dough into lemon-sized balls. Roll each ball into a flat disc about 2-3 inches in diameter. Use a cutter or lid for a uniform shape if desired. |
| Lightly brush with sesame oil or cow ghee. Preheat the oven and bake at 180°C (350°F) for 10-15 minutes, flipping halfway through. |
| Or cook on a hot griddle (tawa) until crisp and golden brown on both sides. |
| Serve warm or at room temperature with chutney or a healthy dip. |
| This delicious, fiber-rich snack is perfect for those on a low-calorie or diabetic-friendly diet and may also help in reducing bad cholesterol. |
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