MUMBAI, 6th APRIL, 2024 (GPN): In today’s fast-paced world, maintaining a healthy lifestyle is important. To maintain an active lifestyle people usually begin with regular exercise and maintain a healthy diet by incorporating superfoods such as Oats in their diet that are rich in fiber, protein and minerals. Wholegrain Oats are a versatile and nutritious ingredient that can contribute to weight management and overall health when coupled with balanced diet & regular exercise. 

Oats are a nutritional powerhouse, packed with essential nutrients like fiber, protein, vitamins, and minerals. With their versatility and creamy texture, oats can be used in a variety of creative and delicious recipes, from breakfast dishes to desserts. Oats adapt well to various flavor profiles, making them a staple ingredient in both sweet and savory cooking.

If you are looking to change your food habits that would help in weight management, then oats might just be your new best friend. Packed with soluble fiber, they keep you feeling fuller for longer, making it easier to resist unhealthy snacking between meals. While we celebrate World Health Day, here are a few recipes by Chef Kunal Kapur using Saffola Oats that are packed with the required nutrients in form of protein, minerals, fibre that also gives smooth and creamy texture to any home recipe making it delightful. 

• Oatmeal with Veggies

Ingredients:

• 2 cups Plain Saffola Oats
• 1 Chopped Onion
• 3 or 4 Green Chilies
• ½ Cup of Chopped Ginger
• 1 Chopped Carrot 
• 4 Chopped Green Beans 
• ¼ Cup Green Peas
• ½ Cup of Chopped Capsicum
• 1 Tomato  
• 1 tbsp Oil
• 1 tsp Mustard Seeds 
• 1 tsp Urad Dal 
• 4 to 5 Cashew Nuts
• 1 Sprig Curry leaves 
• Finely chopped Fresh coriander leaves 
• Salt – as per taste
• ¼ tsp Turmeric powder

Method:

• Take a pan and dry roast the plain Saffola oats for 5 minutes. 
• Now, heat oil in a wok, add in the mustard seeds, urad dal, cashews and curry leaves
• Add chopped onion, green chilies, finely chopped ginger to it and sauté them for a minute
• Add the chopped vegetables and turmeric powder and sauté it for an additional minute
• Add 2 cups of water and salt and bring it to a boil. Let it simmer for approximately 3-4 minutes till the vegetables turn soft
• Reduce the flame and add the oats to the mixture of vegetables
• Mix all the ingredients well, cover with a lid and let it cook for 5 minutes till the oats soak in the water 
• Finally add finely chopped coriander leaves. Mix once and switch off the flame
• Serve the vegetable oatmeal hot!

 

• Oats Protein Smoothie

Ingredients:

• ½ Cup of Plain Saffola Oats
• 1 Whole Banana
• ½ cup unsweetened Almond milk  
• ½ Cup Water
• 1/8 tsp Sea Salt 

Method:

• In a blender, take the plain Saffola oats and blend them until they are finely grounded or powdered
• Then add almond milk, water, banana and sea salt and blend them again until thick consistency is achieved
• Pour the smoothie in a glass and enjoy!

• Oats Upma 

Ingredients:

• 1 cup Saffola oats
• 1 small onion (finely chopped) 
• 1 small tomato (finely chopped)
• 1 green chili (finely chopped)
• ½ inch piece of ginger (finely chopped)
• ¼ cup mixed vegetables (carrots, peas, bell peppers, etc. – finely chopped) 
• 1 tbsp oil or ghee
• ½ tsp mustard seeds
• ½ tsp cumin seeds
• ¼ tsp asafoetida (hing)
• ¼ tsp turmeric powder
• Salt to taste
• Fresh coriander leaves (chopped for garnishing)

Method: 

• First, roast Saffola oats in a pan over medium heat until they turn slightly golden brown. Set aside once done. 
• Heat oil or ghee in a pan over medium heat. Add mustard seeds and let them splutter.
• Add cumin seeds and asafoetida (hing). Stir for a few seconds until aromatic.
• Add chopped onions, green chili, and ginger. Sauté until onions become translucent. 
• Add chopped tomatoes and cook until they turn soft. 
• Add mixed vegetables and cook for a few minutes until they are slightly tender.
• Add turmeric powder and salt. Mix well. 
• Pour 2 cups of water into the pan and bring it to a boil.
• Once the water starts boiling, reduce the heat to add the roasted oats while stirring continuously to avoid lumps low and gradually. 
• Cook for about 3-5 minutes, stirring occasionally, until the oats absorb the water and become soft. 
• Garnish with freshly chopped coriander leaves. Serve hot! 

Incorporating oats into your daily routine is a simple yet effective way to support your weight management goals while still enjoying delicious and satisfying meals. With Oats being rich in fiber & protein coupled in, versatility, creamy texture, and wholesome appeal, you can enjoy oats in a variety of dishes both satisfying and enjoyable. Whether it’s a pancake for breakfast or vegetable oatmeal for dinner, these recipes are a step towards a healthier lifestyle for the ones aiming to win over obesity. Ends/GPN