Oat is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Dietary Fiber, carb, Thiamin, Magnesium and Phosphorus, and a very good source of Manganese. Whole Oats Are Rich in Antioxidants, Including Avenanthramides.
Oats (Avena sativa) are a cereal commonly eaten in the form of oatmeal or rolled oats.
Oats are mainly eaten as porridge, as an ingredient in breakfast cereals and in baked goods (oatcakes, oat cookies and oat bread). Over the past few decades oats have become a very popular “health food”. A steaming bowl of fresh cooked oatmeal is the perfect way to start off your day, especially if you are trying to prevent or are currently dealing with heart disease or diabetes. Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan.
And I have been trying to find the ways to use in my recipes, not only for breakfast but to replace other high carb food in daily diet. Being born and grown up in Gujarat, Khichdi is our staple rice dish which is combination of Rice and Lentil. I thought of replacing rice with oats. And guess what…the Khichdi turned out to be great and now it is on our make often menu.
And to boost the neutron of this wholesome recipe, I add spinach in it. So the combination of Oats, Lentils and spinach make this dish sort of one pot meal. You can serve as it is while its nice steamy or serve with Yogurt. I prepare Kadhi to go with it.
Read More http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5708/2#ixzz4bync9W6f
- Oil 2 Tablespoon
- Cumin seeds 1 Tablespoon
- Turmeric powder 1/4 Teaspoon
- Split green gram 1 Cup (16 tbs) (moong dal, with or without skin)
- Rice 1/2 Cup (8 tbs)
- Salt To Taste
- Water 5 Cup (80 tbs) (as needed)
- Rolled oats 1 Cup (16 tbs)
- Ginger paste 1 Teaspoon
- Garlic paste 1 Teaspoon
- Green chili paste 1/2 Teaspoon (or finely chopped)
- Chopped spinach 4 Cup (64 tbs) (3-4)
1. Soak rice and split green gram (moong dal) in water for a couple of hours.
2. Place a pot on flame and pour oil in it. Add cumin seeds and turmeric powder. Let it splutter.
3. Add soaked green gram and rice. Pour water (double the amount or as needed to get desired consistency) and salt. Cover partially and cook for 15 minutes on medium flame. Check once after 6-7 minutes and add oatmeal. Continue to cook.
4. Stir in green chili paste, garlic paste, and ginger paste.
5. Add spinach in the last few minutes of cooking. Cover and cook until done.
6. Garnish with toasted nuts and serve warm!
Skip rice if preparing for diabetic people.