15 Healthy Oats Recipes For The Lazy Cook
Adding oats to our diet can be beneficial in many ways. Oats are an excellent source of both soluble and insoluble fibres which are effective in lowering blood cholesterol and controlling the glucose and insulin levels in the blood. It is also good for reducing hypertension, regularising bowel movement, controlling weight and generally promoting good health and longevity. Therefore, it is a good idea to have a helping of oats as a part of our daily diet. Recognising the health benefits of oats, more people are adding it to their daily meals. Oats is a versatile food grain. It can be prepared in many ways and can be combined with lots of other ingredients to make tasty food. The best thing about oats is that it is quick and easy to cook and good to eat- a win-win for lazy cooks. Oats is available in many forms, as whole oat groats, steel cut oats, rolled oats, oatmeal and instant oats. Whole oats take the longest time to cook while instant oats cook the quickest, but the nutrition value of both are similar as they are whole grains. Below are some easy, tasty and healthy recipes with oats. 1. Fruit and Nuts Oats: This is the easiest recipe using oats as it requires no cooking at all. All that is needed is an airtight container and the ingredients. Ingredients: ¾ cups quick oats, assorted broken nuts (walnuts, almonds cashews), milk, dry fruits (dates, raisins, cranberries) Method: Add oats, nuts and some of the dry fruits to the container. Cover with milk. Cover container and refrigerate overnight. Serve topped with some more nuts within two hours of taking out of the fridge. 2. Masala Veggie Oats: This is a preparation of oats with vegetables and semolina. Ingredients: oats, semolina, curry leaves, onion, green chillies, carrots chopped, potato peeled and chopped, capsicum chopped, tomato finely chopped, ginger garlic paste, cinnamon stick, green cardamom, garam masala powder, fresh coriander leaves finely chopped, oil 1 tbsp. lemon juice 1 tbsp. Method: Add a tbsp of oil in a heavy, flat-bottomed pan. Temper with cardamom and cinnamon sticks. Then add the curry leaves, green chillies and onion. Sauté till the onions are light pink. Add ginger garlic paste and sauté for a few minutes. Add chopped carrots, potato and capsicum. Cook on low flame for five minutes. Add tomato and cook till tomato loses its raw flavour. Add salt and garam masala. Then add three cups of water and bring to a boil. Reduce flame and add the roasted semolina. Then add the oats and some ghee. Mix well. Cook on low flame for three minutes. Turn off the flame and add lemon juice. Garnish with coriander leaves and masala veggie oats is ready to serve. 3. Oats Soup: This soup is an easy way of getting oats on the menu. This can be had any time and is a filling dish. Ingredients: oats, onions, green chillies, garlic, salt, pepper, water, milk, a sprig of coriander for garnishing. Method: Heat oil in a pan and sauté the onions, garlic and green chillies till they sweat. Add oats and cook for a few minutes. Add salt and water and bring to a boil. Add the milk and pepper powder and let it boil for a few more minutes. Serve hot garnished with coriander. 4. Oats Idli: Idli, when made with oats, can add a surprising twist to this popular South Indian breakfast item. Ingredients: quick/ instant oats, rice, cooked rice (optional), urad dal, fenugreek seeds, salt Method: Soak urad dal and rice (separately). Soak fenugreek with the rice. Grind the urad dal. Soak oats for five minutes and grind with the rice and cooked rice (if using). Mix the pastes with salt to make the idli batter. Cover and leave it to ferment, preferably overnight or at least four hours. Steam the batter in an idli steamer for ten minutes and serve with chutney. 5. Oats Dosa: Here is another all-time favourite, but with oats. Ingredients: quick/instant oats, yoghurt, cumin seeds, pepper, onions (chopped), ginger (grated), curry leaves, salt, oil Method: Soak the oats in water for five minutes. Grind to a fine batter with yoghurt. Add cumin seeds, crushed pepper, grated ginger, curry leaves and chopped onions to the batter. Fry the dosas on a tawa with a little oil and serve with the chutney of your choice. 6. Oats Uttapam: The dosa batter can also be used make this variant. Ingredients: quick/ instant oats, rice, cooked rice (optional), urad dal, fenugreek seeds, salt Method: Make a smooth batter by grinding the urad dal and soaked rice separately and mix together. Add an equal amount of oats to the mixture. Heat oil in a non-stick Tawa and pour a spoonful of batter. Spread it out with the back of the spoon to make a thin uttapam. Serve it topped with chopped onions, tomatoes and green chillies. 7. Oats porridge with vegetables: This is a variation of porridge made with rice, black grams and vegetables. Substituting rice with oats makes a healthy dish even healthier. Ingredients: oats, black grams (soaked), fenugreek seeds, garlic, onions, grated coconut, salt, oil and water. Method: Heat oil in a deep pan and temper with fenugreek seeds. Add chopped garlic and onions and saute till they sweat. Add water and bring to a boil. Add the grams and boil till they are almost done. Add the oats and boil for another few minutes till oats are cooked. Adjust the water to bring in desired consistency. Add salt and grated coconut. 8. Spicy lemon oats Ingredients: oats, roasted peanuts, green peas, turmeric powder, salt, coriander leaves, lemon juice, oil, mustard seeds, green chillies, curry leaves and asafoetida Method: Heat oil in a flat, heavy bottomed vessel and temper with mustard seeds, green chillies, curry leaves and asafoetida. Add the turmeric powder and mix. Add green peas. Then add water and bring to a boil. Add the oats and cook till done. Take off the fire and add salt and lemon juice. Garnish with roasted peanuts, coriander leaves and serve while hot. Continue reading on the next page for 7 more sumptuous recipes! : This is traditionally made with sooji or semolina. It can be easily made with oats. Ingredients: Instant oats, cumin seeds, mustard seeds, chana dal, toor dal, green peas, cauliflower cut into small florets, potatoes diced, curry leaves, oil, salt, asafoetida, green chillies. Method: Heat oil in a pan, add cumin seeds, mustard seeds, dals and asafoetida. Then add curry leaves, green chillies and chopped vegetables. Fry till the vegetables are almost done, then add the oats and salt. Fry for two minutes and sprinkle some water and cook covered. A small amount of water is enough for this recipe. Cook for four to five minutes. Take off the heat and serve. 10. Curd Oats: This is a recipe where you get the goodness of oats, curd and vegetables ready to eat with a minimum of effort. Ingredients: instant oats, grated carrots, chopped cucumber, chopped onions, coriander leaves, mustard seeds, salt, oil, yoghurt Method: Dry roast the oats, then cook in enough water so that it is cooked but not runny when cooled. To the beaten curd, add grated carrot, cucumber, onions and coriander. Mix well and add to the cooled oats. Heat the oil and temper with mustard seeds. Pour the oil into the curd and oats mixture. This is a great recipe for the summer months and helps to keep the body cool. 11. Oats Laddu: Ingredients: oats, sugar, grated coconut, cardamom powder, ghee Method: Roast the oats till it gives off a nutty aroma, but is not browned. Grind in a mixer until it is a coarse powder. In a pan, add sugar, grated coconut and a spoonful of water and cook. Once the coconut has released its moisture, add cardamom powder. Mix and add the coarsely powdered oats. Mix and take off the heat quickly. Add the ghee to the mixture and mix well. Shape into laddus and roll in grated coconut. Decorate with a raisin on top. 12. Chocolate and oat clusters: Ingredients: Two tbsps peanut butter, two tbsps milk, 1/4 cup chocolate chips, 3/4 cups rolled oats Method: In a pan heat the chocolate chips, peanut butter and milk together until the chocolate chips have melted. Add the oats and stir until well mixed. Take off from the heat. Spoon or scoop the mixture on a tray lined with a baking sheet and set in the refrigerator for at least half an hour before serving. 13. Peanut Butter Oats Balls: Ingredients: Two tbsps butter, 2/3 cup peanut butter, 1/4 cup powdered sugar, honey, vanilla extract, 1-1/2 rice crispies, one cup instant oats, raisins, chocolate chips, roasted and salted chopped peanuts Method: Melt the butter in a saucepan without letting it brown. Remove from heat and stir in sugar, peanut butter, honey and vanilla. Now stir in the oats and rice crispies and allow it to cool. Add the raisins, chocolate chips. Mix well and shape into balls. Roll in the broken peanuts. Store in the refrigerator before serving. 14. Oatmeal and Raisin Cookies: Ingredients: one cup unsalted butter, one cup brown sugar, 1/4 cup granulated sugar, two eggs, vanilla extract, 1-1/2 cups flour, one teaspoon baking powder, one teaspoon cinnamon powder, salt, three cups rolled oats, one cup raisins, half cup chopped and toasted walnuts. Method: Cream the butter and sugar together until smooth. Add the eggs and vanilla and mix well. Combine the flour, baking powder, cinnamon and salt together. Add the the flour and sugar mix and mix until combined. Beat in the oats, raisins and walnuts. Chill the mixture in the fridge for half an hour. Pre-heat the oven to 180C. Roll out the dough and cut to the desired shape. Place on the baking sheet at least two inches apart and bake for ten minutes or until lightly browned on the sides. Remove from oven and cool. The cookies continue to cook during this period. Serve when completely cooled. These cookies can be stored for up to three months under refrigeration. 15. Oatmeal Cranberry Muffins: Ingredients: 1-1/2 cup rolled oats, 3/4 cup flour, 1/3 cup sugar, 2-1/2 tsp baking powder, one tsp cinnamon powder, salt, water, 1/2 cup oil, two eggs, 1/2 cup dried cranberries Method: Pre-heat the oven to 180C. Grease a muffin pan and keep aside. Combine oats, flours, sugar, baking powder, spices, and salt in a bowl. Beat the water, oil and eggs together until well mixed and combine with the dry mixed ingredients. Add the cranberries. Distribute the batter into the muffin tins and bake until an inserted toothpick comes out clean. This should take about thirty to thirty-five minutes. Download the Grow Fit app on Google Play or App Store today for a free consultation with our specialists.
- Tags: Health