goodmoodwithfood.com In this blog, you will know everything about oats like:
Oats origin
Oats which scientifically named as AVENA SATIVA are consumed by human. If we go through oats scientific classification then oats are part of kingdom plantae. Its clades are tracheophytes, angiosperms, monocots and commelinids. It tends to bloom under a temperate region because of its low heat requirement and its ability to bare rain as compared to other grains like wheat, rye, etc. oats are preferably found in northwest Europe because of its habitat. They are one of the annual plants which can be grown in autumn and spring as well.
As per the 2022 statistics, production of oats was 26 million tonnes globally in which Canada was the highest producer with 5.2 million of tonnes followed by Russia and Australia with 4.5 and 1.7 million of tonnes respectively.
Different types of oats
There are many types of oats majorly are three:
Rolled oats
Rolled oats are the type of oats which are lightly processed whole-grain food.
Steel cut oats or Irish oats
This type of oats is the least processed form of oats.
Quick oats
Quick oats goes through further processing to decrease its cooking time.
They all have similar nutritional value in terms of proteins, carbs, fiber, etc. but they quick oats contains have high GI i.e. glycemic index which increase blood sugar whereas steel cut oats and rolled oats are mostly preferred as compared to quick oats because they have low glycemic index.
Oatmeal
Delicious oatmeal recipe which can make your meal time flavorful.
Oats porridge
This dish is easy and quick to make. if you are sweet tooth person then this one pot meal will satiate your cravings.
Ingredients to prepare this oatmeal
½ cup Oats
1/2 cup milk
Honey or maple syrup (optional)
Fruit, seeds and nuts of your choice
Method
Take a bowl. Add milk, oats and chia seeds(optional). Keep it overnight. Next morning garnish the porridge with your most-liked fruit like apples, bananas, etc. and roasted seeds like pumpkin seeds, sunflower seeds, etc. and with some dry fruits. lastly Drizzle it with some honey to add sweetness to your oatmeal.
Oats smoothies
Smoothie is easy and quick to make. If you are involved into muscle building like activities then you can consume these smoothies before and after your workout session.
Chocolate and banana oats smoothie
Ingredients
2 teaspoon cocoa powder
Banana
½ cup Oats
1½ cup Milk
Chia seeds (optional)
Method
Mix milk and oats and soak it overnight. In the morning, add the mixture in blender with some dark chocolate and banana. Blend it. Add soaked chia seeds on top of that for some extra protein and fiber.
Apple and peanut butter oats smoothie
Ingredients
Apple
1 dollop peanut butter
½ Oats
1½ cup Milk
Dry fruits
Method
Soaked oats in milk overnight. Next morning cut apples and add it in blender with the oat mixture and then add dollop of peanut butter to the mixture. Blend it and garnish it with dry fruits like almonds, raisins, etc.
Oats idli
It is the time for some savory oatmeal recipe. Idli is the dish which is prepared by the process of fermentation which makes it healthier and it’s soft and fluffy texture makes it everyone favorite food.
Ingredients
1 cup Oats
½ cup Semolina
¼ cup Curd or yoghurt
Vegetables of your choice like carrot, capsicum, etc.
Spices such as cumin seeds, mustard seeds, pepper, salt, etc.
Curry leaves (optional)
Green chilies
Fruit soda or baking soda
Water
Method
First, grind the oats and make a fine powder. After that peel and chop the desired vegetables.
Take a bowl and add oats powder and semolina in that.
Add curd or yoghurt
Mix it
Add salt and pepper followed by fruit soda or baking soda to that mixture.
Take an idli stand and grease it with some clarified butter or oil and pour the mixture in the mold. Steam it for 7 to 9 minutes.
Your oats idlis are ready but to make it more nutritious. Take a pan, add oil to it. Add cumin seeds, curry leaves, green chilies, all the chopped vegetables and sauté them. Add the prepared idlis and stir them.
Your tasty breakfast or snack is ready.
Oats pancake
This recipe is loaded with vegetables. It is quite a satiating meal which keeps you full for longer because of its high protein content. This recipe is yummy, light to stomach and easy to digest.
Ingredients
1 cup Oats flour
2 table spoon Semolina flour
¼ cup gram flour/besan
Vegetables like carrot, capsicum (red, yellow and green), beans, onions, tomatoes and many more vegetables of your choice.
Sesame seeds
Mustard seeds
Spices like salt, turmeric, pepper, etc. of your choice.
METHOD
Take a bowl and add all three flours (gram flour, semolina flour and oats flour). Add water to the bowl and then add all the chopped vegetables with some spices like salt, pepper, green chilies as per your taste. Create a good consistency batter.
Take a pan. Add 2 teaspoon clarified butter or oil and then put sesame seeds and mustard seeds after they get sputtered, pour the batter to the pan. Cook the mixture on low flame and then cook it on the other side.
Serve it piping hot and have it with green chutney or peanut chutney to enhance the flavor of the food.
Granola bars
If you are a person who always craves to have sweet after food and you end up eating something sugary which is not good for your body so if you want to eat a guilt free thing then you can binge on this yummy snack.
Ingredients
¼ cup peanut butter
Honey
2 cups oats
1 cup dates paste (¾ cup dates+2 tbsp water)
Seeds
¼ cup Flaxseeds
½ cup Pumpkin seeds
¼ cup Watermelon seeds
½ cup Sunflower seeds
Chia seeds
Dry fruits
½ cup Walnuts
½ cup Almonds
¼ cup Raisins
½ cup dried berries like cranberries and raspberries
First roast oats, all seeds and dry fruits. Then keep it aside.
Now take a bowl and then put all things. Now by the use of dates paste, peanut butter and honey bind them all.
Now take a pan and put parchment sheet and on top of that pour the mixture properly. Then freeze it, cut it and enjoy it or you can bake it at 180 degrees Celsius for 10 to 12 minutes.
Your yummy bar is ready. Store it in airtight container.
Health benefits of oats
Dry oats include manganese, phosphorus, magnesium, copper, iron, zinc, folate, etc. which are essential for the body.
Oats contains avenanthramides, a powerful antioxidant which is good for blood pressure patients.
It strengthens the immune system.
It is beneficial in controlling blood glucose and improves insulin sensitivity in your body.
It increases good bacteria in stomach
It manages Type-2 Diabetes.
It reduces the risk of heart diseases by minimizing bad cholesterol.
If you are fitness freak then it is really good for weight loss.
It has anti-inflammatory properties.
It is also good for those ladies who are suffering from PCOS/PCOD (polycystic ovarian syndrome or polycystic ovarian disorder).
Conclusion
It’s time to conclude all the things which we explored in this blog from origin of the oats to its yummy recipes to its health benefits. Oats with its high fibre content serves us with many health benefits. Oats are easy to inculcate in our diet because it is very easy and quick to prepare. So next time, don’t forget to add oats in your grocery list and try to make them in your breakfast or snacks. Your taste buds and health will thank you later.
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