Healthy recipe: Oats upma


Oats may seem boring to eat due to its bland taste but by adding spices to it, one can make it not only more tasty but also more nutritious. What’s even better is that it makes for a healthy breakfast as well as a dinner option. This oats upma is low-fat, nutritious and delicious.

The main ingredient, oats, contains a legume-like protein, avenalin, known to be equivalent to soy protein. It is also rich in soluble fibre, vitamin E, fatty acids and antioxidants. It aids in weight loss, satiates hunger, cures constipation and has cholesterol-lowering properties. With so many health benefits, it makes for a wonderful nutritious meal which everyone should have, every week if not every day. Here’s the recipe.


Rolled oats – ¾ cup
Finely chopped onions – 1
Chopped, cooked carrots (optional) – 1
Cooked corn (optional) – ¼ cup
Chopped ginger – ½ inch
Chillies – 3
Water – 1 ¾ cups
Oil – 2 tsp
Salt to taste

For seasoning

Curry leaves
Mustard seeds
Cumin seeds
Roasted peanuts

Step 1: Dry roast oats in a pan till their whiteness disappears and they turn golden brown. Take them out of the pan.

Step 2: Heat oil in the same pan. Add mustard seeds, cumin seeds, curry leaves and green chillies.

Step 3: Add onion and sauté till it turns golden brown, and then add ginger and sauté again.

Step 4: Add water, salt and cooked veggies. Cover the pan with a lid, and bring water to boil.

Step 5: Add oats and mix well. Lower the flame and simmer till the water is absorbed.

Step 6: Add roasted peanuts and mix.

Plate it, and relish for breakfast or dinner.

Source: The health site

Steel-Cut Oats With Amaranth Seeds, Chia Seeds and Blueberries


Fresh blueberries are not in season at the moment, so I put my frozen organic wild blueberries to good use in this hearty mix. The chia and the amaranth pump up the nutritional value of this cereal — both are high in calcium, amaranth is high in protein, and chia seeds are a great source of healthful omega-3s. They also contribute texture. For even more great texture, top the cereal with chopped toasted hazelnuts or almonds.

Total time: 5 minutes (plus overnight soaking)

For each bowl:

  • 1/4 cup regular or quick cooking steel-cut oats
  • 1 tablespoon amaranth seeds
  • 1 teaspoon chia seeds
  • Salt to taste (I use a generous pinch)
  • 1 heaped tablespoon fresh or frozen blueberries, or more to taste (out of season I recommend small frozen wild blueberries)
  • 3/4 cup water
  • 1 teaspoon honey or maple syrup, plus more as desired for drizzling

Optional toppings: milk, chopped toasted skinned hazelnuts, chopped toasted almonds, grated apple or pear, freeze-dried blueberries

1. The night before, stir together steel-cut oats, amaranth seeds, chia seeds, salt and blueberries in a medium microwave-proof bowl. Bring water to a boil and pour over mixture. Add honey or maple syrup and stir, then cover bowl with a plate.

2. In the morning, microwave mixture for 2 minutes on 100 percent power. Remove bowl from microwave and carefully remove plate (bowl will be hot and steam will rise from cereal). Stir mixture, cover again and return to microwave. Heat for 2 minutes more, or until mixture is no longer watery.

3. Transfer to a serving dish and sprinkle on toppings of your choice.

Yield: Serves 1

Nutritional information per serving: 167 calories; 3 grams fat; 1 gram saturated fat; 2 grams polyunsaturated fat; 1 gram monounsaturated fat; 0 milligrams cholesterol; 30 grams carbohydrates; 4 grams dietary fiber; 8 milligrams sodium (does not include salt to taste); 6 grams protein

Source: The New York Times