Oats | Nutrition benefits and easy recipes of world's healthiest and nutritious grain

JUNK FOOD SATISFIES YOU FOR A MINUTE BUT HEALTHY FOOD SATISFIES YOU FOR LIFE The above quote says a lot, healthy food benefits for you physically and mentally both. Yes, oats is one of the world's healthiest food items and you can add a portion of oatmeal in your daily breakfast. It is a protein-packed breakfast that keeps you energetic all day. Studies show that oats contain a large no. of minerals, vitamins, antioxidants and have inflammatory properties that control the blood pressure, sugar level and reduces the risk of chronic diseases. 1 cup (81gms) of the best quaker oats for weight loss contains 7.5 grams of fiber.


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Studies claim the numerous benefits of oats while we are listing here 5 vital benefits of oats.

1. Lowers blood pressure According to the American Journal Of Clinical Nutrition, dies including whole grains like oats or oatmeal is adequately equal to taking antihypertensive medications to lessen blood pressure. It controls the risk of cardiovascular diseases in middle-aged people. 2. Digestion and weight loss According to the British Journal of Nutrition, oats caters to the feeling of fullness that prevents you from eating unnecessary snacks you consume just to please your tongue. It enhances the metabolic and immune health of the body and lowers the risk of obesity.


3. Regulates the sugar level Oats balance the sugar levels and lower the risk of type-2 diabetes. The high fiber and complex carbohydrates present in oats decrease the pace of conversion of food into sugar molecules. 4. Lowers the risk of cancer Lignan presents in oats reduce the risk of cancer in both men and women. According to the reports pf American cancer society, it can reduce the risk of hormonal cancer like breast, prostate and ovarian cancer.


5. Soothing agent for skin
According to the American Academy of Dermatology, oats balance the pH of the skin and prevents the skin from itching and irritation. It also helps in the moisturization and softens the skin.




Other than the listed above oats are the rich source of magnesium which results in a functioning enzyme system efficiently and prevents heart attacks. Oats also controls the bowel moments and thus relax you from constipation. If you don’t like to eat the same oatmeal and boring oat recipe every day then you can try the different delicious dishes of oats. Here are some lip-smacking dishes listed below: 

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1. Oats Battercake / Oats Chilla 
Ingredients: 1 cup oats, ¼ cup chickpea flour, 1¼ of water, salt according to taste, 1 tsp cumin, ⅛ tsp of turmeric powder, 1 chopped onion, ½ carrot grated, 1 or 2 chopped chilies, 2 tsp coriander powder, 2 tsp ghee or oil.


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Recipe: Add oats to the blender and blend it in a powder form and empty it in a bowl. Add all the remaining items except oil and make a batter, not too thick. Add water as required. Switch on the flame and grease the pan or griddle with oil or ghee. Pour 1 ladle batter on the griddle and spread it gently in a round shape. Apply oil on the edges. When cooked flip it and when brown spots appear on both sides, take it out on a plate. Repeat the same for the rest.

2. Oats Pancake Ingredients: 1 cup rolled oats, 1 cup milk, eggs- 2, Butter- 2 teaspoons, brown or normal sugar- as per taste, wheat flour- 1 cup, baking powder- 1 teaspoon, salt- a pinch, vanilla essence.


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Recipe: Take a mixer and grind the oats. Mix the powder with warm milk. Add flour, sugar and egg. Add baking powder and whisk it. Add salt and vanilla essence till the mixture appears like a paste. Take a pan and grease it with butter. Keep the pan on a medium flame. Pour some batter and spread it gently. When pancakes become fluffy, flip it and cook it from the other side. Then add maple syrup and fruits of your choice. Your pancake is ready to serve. 


3. Oats Upma:

It is very much similar to south Indian Rava Upma. You can add vegetables of your choice in oil, cook it till it gets light brown. You can add groundnuts and chickpea to add more taste. Add water 3 times to the number of oats and when water starts boiling, add oats to it and keep the flame on medium. When all water is soaked, serve it after 2 minutes.


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Other than these you can try oats smoothie, oats masala dosa, oats idli, oats porridge, chocolate smoothies and experiment with your new recipe of oats.
Stay healthy, Stay happy.


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asma said…
Informative article keep it up