Monday, 11 October 2010

Oats upma

Rolled oats, prepared by par boiling the oats and rolled them flat. So we don’t need to cook thoroughly like semolina or rice. Oat contains rich soluble fibre and is digested slowly and releases slowly the glucose in the intestines for absorption. So it is prescribed in diabetic diets to prevent and control diabetes.
Not only that,inclusion of oats in diet which contain high fine fibre assists in weight loss and control. Oats needs to chew properly and also brings about a feeling of fullness of stomach and also slows emptying of stomach contents.


Rolled oats – 1 cup
Green chilli – 6-8
Onion Medium sized – 1
Potato medium cut into ½ inch cubes– 1
Mustard seeds – 1 tsp
Curry leaves
Oil – 2 tbsp
Turmeric – 2 pinches
Lemon juice – 1 tsp (Optional)
Chopped coriander – 1 tbsp
Peanuts – 2 tbsp


Pour the rolled oats into a colander. Dissolve 1 tsp of salt into 2 cups of water and slowly pour over the oats and make sure that all the oats gets wet and keep it aside. As the oats tend to absorb more water and if they become more dry then sprinkle bit more water. By nature the oats are taste less. Doing this the oats will absorb the salt water and tastes better.

In the mean time chop the required veggies.
Cut the green chilli and onion length wise and potatoes into cubes.

Rolled oats, chopped onion, chilli and potato cubes

Heat a pan with oil. Once the oil is hot, add peanuts and roast until light brown. Add green chillies, onion, potato, mustard, salt and curry leaves one after the other and fry until the onions and potatoes are done. And turmeric and fry for a minute and finally add the oats. Stir for a minute and finally sprinkle the lemon juice and chopped coriander and serve immediately. It tastes good when it is warm.

Oats Upma

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