Oats are an incredibly versatile and nutrient-dense food, making them an excellent addition to your diet, especially if you’re looking to lose weight. Packed with fiber, protein, and essential vitamins, oats provide long-lasting energy and help keep you full longer. In this article, we share three delicious and filling oats recipes that are ideal for anyone looking to incorporate healthier meals into their weight loss plan. Whether you’re a busy student, a bachelor, or someone looking for a nutritious breakfast, these oats recipes are quick, easy, and customizable. Let’s dive into these tasty recipes!
1. Healthy Oats Upma
Oats Upma is a savory, hearty dish that’s perfect for breakfast or as a light meal. This recipe is easy to prepare and provides a great combination of protein, fiber, and healthy fats, all of which contribute to satiety and weight management.
Ingredients:
- 1 cup old-fashioned rolled oats
- ½ teaspoon mustard seeds
- ½ teaspoon Urad Dal (split black gram)
- ½ cup green peas
- 1 green chili, finely chopped (adjust to taste)
- A few sprigs of fresh curry leaves
- 1 carrot, finely chopped
- 1 small onion, finely chopped
- 3 tablespoons peanuts (roasted)
- 1-inch piece of ginger, finely chopped
- Juice of ½ lemon
- 1 tablespoon wood-pressed ghee or oil
- Salt to taste
- 1/3 teaspoon turmeric powder
- 1/3 teaspoon freshly ground black pepper
Method:
- Roast the Oats: Begin by lightly roasting the oats in a pan over low heat. Once they are golden and fragrant, transfer them to a plate and allow them to cool completely. If you prefer, you can roast a larger batch and store the cooled oats in an airtight container for easier meal prep.
- Prepare the Tempering: Heat 1 tablespoon of wood-pressed oil in a pan. Once heated, add mustard seeds and let them splutter. Then, add Urad Dal and lightly roast until it turns golden brown.
- Add Vegetables and Seasoning: Add the peanuts, chopped onions, ginger, and green chili. Sauté until the onions become transparent. Next, add the chopped carrot, green peas, turmeric powder, black pepper, and salt. Stir well and cook for a few minutes until the vegetables are tender.
- Combine the Oats: Add the curry leaves and 1 cup of water. Bring to a boil, then add the roasted oats. Stir everything well, cover the pan, and cook on low flame for about 4 minutes.
- Final Touch: Once the oats are cooked and non-sticky, squeeze in fresh lemon juice and stir. Optionally, you can garnish with chopped coriander leaves.
Serve your delicious, nutritious Oats Upma hot and enjoy this filling, healthy dish perfect for a weight loss-friendly breakfast or lunch.
2. Quick and Healthy Oats Chila
Oats Chila is a savory pancake made without any wheat flour, making it a gluten-free, healthy alternative for a quick meal. This recipe is particularly great for students, bachelors, or anyone looking for a fast, nutritious meal.
Ingredients:
- ½ cup old-fashioned rolled oats
- ½ cup water (for soaking)
- ½ onion, finely chopped
- 2 tablespoons coriander leaves, chopped
- 1 small tomato, chopped
- 1 green chili, finely chopped (adjust to taste)
- 1-inch piece of ginger
- 1 sprig of fresh curry leaves
- ¼ teaspoon cumin seeds
- ¼ teaspoon turmeric powder
- 3-4 black peppercorns
- Salt to taste
- 1 tablespoon wood-pressed sesame oil (for cooking)
Method:
- Soak the Oats: In a bowl, soak the oats in water for about 5 minutes. After soaking, rinse the oats under running water and set them aside.
- Blend the Batter: Transfer the rinsed oats into a blender along with ½ cup water, ginger, curry leaves, cumin seeds, turmeric powder, black peppercorns, and salt. Blend the mixture into a smooth batter.
- Prepare the Chila Batter: Pour the blended oats batter into a bowl. Stir in the chopped onion, tomato, green chili, and coriander leaves. You can also customize the batter by adding grated vegetables like carrot or beetroot if you prefer.
- Cooking Chila: Heat a cast-iron Tava or non-stick pan with sesame oil. Take a lot of batter in a ladle and spread lightly on the Tava. Cook on low flame for 2 minutes. Then flip the Chila over. When cooked, remove from pan and serve.
This oat Chila is soft, easy to make, and great for meal prepping, making it an excellent choice for lunchboxes or a quick dinner.
3. Kerala Style Steamed Oats (Puttu)
Puttu is a traditional Kerala dish usually made with rice flour, but this oats version is equally delicious and far healthier. It’s light, nutritious, and ideal for those looking to add variety to their breakfast routine.
Ingredients:
- 1 cup old-fashioned rolled oats
- ¼ cup water (adjust as needed)
- ½ teaspoon cumin seeds (optional)
- ½ teaspoon sea salt
- 2 tablespoons grated coconut (fresh or dried)
Method:
- Prepare the Oats: In a bowl, mix oats with cumin seeds and sea salt. Gradually add water and mix the oats until they just get damp enough to hold their shape when pressed. Allow this mixture to sit for 10-15 minutes.
- Grind the Oats: Transfer the soaked oats to a dry grinder and pulse them a few times until they form a coarse powder.
- Steam the Puttu: There are two ways to steam the oats. If you have a traditional Puttu maker, layer the prepared oats mixture with grated coconut in the puttu maker. Place it over a steamer or pressure cooker and steam for 2-3 minutes.If you don’t have a Puttu maker, you can use a small steel cup or any small heat-proof container. Layer the oats and coconut in the container, press it lightly, and steam it in a regular steamer for 5 minutes.
- Serve: Once the oats Puttu is steamed, transfer it to a plate. Serve with traditional Kerala Kadala Curry (black chickpea curry) or a side of steamed banana or ripe plantains for a complete meal.
These three healthy oats recipes are not only nutritious but also incredibly versatile and easy to prepare. They are ideal for anyone on a weight loss journey, offering a variety of flavors and textures that keep meals interesting and satisfying. Whether you’re looking for a savory breakfast, a quick lunch, or a light dinner, these oats dishes provide the perfect balance of protein, fiber, and healthy fats, all while being low in calories. Incorporate them into your diet for a healthy and fulfilling meal option.