Wednesday, 29 August 2018

Oats recipes for breakfast - in Pakistan

Oats are fiber-rich and among the healthiest grains that contain antioxidants, vitamins as well as minerals like iron and zinc. Here are some more insights about oats....   

Health & well-being
Oats improve immune system i.e. body is able to fight against bacterial and viral infections. Having oats in breakfast at least 3-4 times a week help maintaining over all well-being. Studies are being carried out that oats may help fight against developing cancer. Cancer is basically unusual growth and when the body is functioning well with enriched food, the cancer would not develop. Oats are also being studied to have a relaxed feeling in asthma patients. Oats contain those types of antioxidants that are anti-inflammatory and anti-itch. Eczema patients must consume oats along with other precautions and healthy food.

Fitness
If you care about your health and looking for the options to stay healthy, including oats in your diet is better than merely a healthy choice. I do not understand why only sick people consider consuming oats. Oats are healthy for those as well who seem healthy. Focus your health first instead of taste and chatkhara and have oats in breakfast.     

Heart health & obesity
Oats lower cholesterol levels and help treating heart diseases. High blood pressure patients also consume oats for a better feel. Consuming oats lowers blood sugar so these are good for diabetic patients as well. As sugar feeds cancer cells, so lowering sugar might help prevent cancer. Those willing to fight with obesity consider having oats as these make a person feel full with little amount and for longer time.    


Kids
It is almost impossible to get children to finish their meals especially breakfast before school. Considering health benefits of oats and the fact that they can be consumed in variety of ways and flavors, these are perfect in breakfast. Oats are known to relieve constipation symptoms so kids / adults with constipation issues should consume oats. Those kids who have gluten allergies, oats are good substitute as these are gluten free.

How to consume oats?

Oats can be eaten when soaked in water or milk as overnight oats, cooked at stove top as porridge, or baked in recipes like bread, cookies, and granola.

Oats tasty recipes

Oats porridge
Oats porridge (dalya) can be prepared with milk or water at the stove top with jaggery (gur) added.

Overnight oats
Soak oats in milk or water for at least 3 hours or overnight. Add some chia seeds for nutrition. Add a couple of dates for richness & sweetness. Next morning add some fruit slices like banana, strawberry, mango, or apple. Enjoy!





Oats cookies
Make cookie dough with oats, cacao nibs, raisins, jaggery (gur), unsalted natural butter.  Add an egg or 1/2 tsp baking powder if desired but not required. Add water / milk to if too thick. Make cookie shape. Bake in a preheated oven at 2500C for at least 12 minutes or so. Enjoy!


Oats green smoothie
Blend oats, frozen banana, fresh spinach, and lemon juice. Add water if required. This is so refreshing green smoothie. If you want some sweetness then add honey. 




Oats granola
Take oats (you can take barley porridge as well) then add honey to it. Add some nuts. Lotus seeds (makhana) can also be added in winters. Most important part is to dehydrate thinly cut apple or pear chunks, and then add to oats. Let all of the above in a wide baking dish to bake on low flame around 150C. Once the granola is golden, it’s done. Let it cool then store in airtight container. Have homemade cereal granola with smoothie / milk / yogurt / fruits in the breakfast!

Oats with fruit crumble 
In a bowl add oats, whole wheat flour, and cold butter and gently massage this into a coarse crumble mixture. Add honey or jaggery (gur). In a separate baking dish or cooking pan, bake or cook apple chunks or berries at low heat until juicy & tender. Sprinkle some cinnamon on it. Adjust your sweetness using honey but these are wonderful as it is. Now, in a baking dish first put the cooked fruits then layer the crumble mixture on top. Bake for 15 minutes at 2500C or until top layer turns golden. Bon appetite!



Oats bread
This bread is made in a traditional way using whole wheat flour and oats. Yeast was proofed & used to dough. Then dough was left for proofing twice. Then baked for 35 min at 2500C.



Friend with oats = unfriend sickness
Tried & tested recipes by,
Engr. Ayesha Alam Khurram





































 

Share this



See All Articles

0 Comment to "Oats recipes for breakfast - in Pakistan"

Post a comment