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....
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.
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 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 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.
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 tasty recipes
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
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