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1. How to Prepare Masala Oats:
Ingredients:
1 cup whole oats
1 small onion, finely chopped
1 small tomato, finely chopped
1/2 cup mixed vegetables (carrots, peas, bell peppers, etc.)
1-2 green chilies, finely chopped (optional for spiciness)
1/2 inch ginger, grated
2-3 cloves of garlic, minced
1/2 teaspoon turmeric powder
1/2 teaspoon cumin seeds
1/2 teaspoon mustard seeds
1 tablespoon cooking oil (preferably olive oil)
2 cups water
Salt to taste
Fresh coriander leaves for garnish
Instructions:
In a pan, heat the oil over medium heat and add cumin seeds and mustard seeds. Let them sizzle for a few seconds.
Add chopped onions and sauté until they turn translucent.
Stir in the green chilies, grated ginger, and minced garlic. Sauté for another minute.
Add the chopped tomatoes and cook until they become soft and mushy.
Add turmeric powder and mixed vegetables. Cook for a few minutes until the vegetables are slightly tender.
Pour in 2 cups of water and bring it to a boil.
Add the whole oats and salt to the boiling water. Stir well.
Reduce the heat to low, cover the pan, and let the oats cook for about 5-7 minutes or until they reach the desired consistency. Stir occasionally.
Once the oats are cooked, turn off the heat and garnish with fresh coriander leaves.
2. Benefits of Masala Oats:
Rich in Fiber: Whole oats are a great source of dietary fiber, which helps in maintaining digestive health, prevents constipation, and promotes a feeling of fullness.
High in Protein: Oats contain a good amount of protein, which is essential for muscle repair and growth.
Nutrient-rich: Masala oats, with added vegetables and spices, provide a wide range of vitamins, minerals, and antioxidants.
Weight Management: The combination of fiber and protein in masala oats can help regulate appetite and support weight management efforts.
Heart Health: Oats are known to be heart-friendly as they can help lower bad cholesterol levels and reduce the risk of heart disease.
3. When to Eat Masala Oats:
Masala oats make for an excellent breakfast or a light meal option for lunch or dinner. They provide sustained energy and are a healthy alternative to processed and heavy meals.
4. Dos and Don'ts:
Dos:
Experiment with different vegetables and spices to customize the taste according to your preference.
Opt for whole oats instead of instant oats for a healthier meal.
Use olive oil or other healthy oils for cooking.
Enjoy masala oats with a side of yogurt or a glass of buttermilk for added nutrition.
Don'ts:
Avoid excessive use of salt or oil to keep the dish healthy.
Don't overcook the vegetables to retain their nutrients and texture.
Avoid adding too much sugar or unhealthy toppings, as it may diminish the health benefits of the dish.
Masala oats are a versatile and nutritious meal option that can be easily prepared at home. By incorporating this wholesome dish into your diet, you can enjoy its health benefits while savoring its delicious taste.
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