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Healthy and tasty eating

C. Lakshmi Kumar
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A bit of creativity can make eating healthy a whole lot more fun!

Oats, milk and fruits, a healthy breakfast.Photo: K.R. Deepak
Oats, milk and fruits, a healthy breakfast.Photo: K.R. Deepak

People are often hesitant to adopt healthy eating practices. Many are under the perception that healthy foods will always be cooked in a particular manner and may not offer any variety.

The truth, however, is that though healthy food stuffs might not be as tasty as the unhealthy ones, they need not be cooked in the same stale manner always. A little bit of creativity can take away the feeling of repetitiveness.

The case of oats

Consider the case of one of the best foods, oats. Oats is an excellent source of complex carbohydrate, fibre and vitamins A, E, B1 and B2. Among all grains, oats contain the best amino acid profile.

Oats help in reducing blood cholesterol level, depression, insomnia, constipation. The zinc content in it is required for metabolism and stabilisation of nucleic aid.

The fibre content is believed to keep bowel cancer at bay, besides avoiding constipation. This is especially true in the case of pregnant women.

Cakes, biscuits, cookies, porridge and ‘upma’ are some delicacies which can be prepared using oats. Here are few delicious yet simple recipes you can try out.

Oats porridge

Take 6 teaspoons of oats in a cup. Boil half cup of water and add it to oats. Stir for a minute and your simple porridge is ready.

Nutritional value

Protein: 5.1 gm

Carbohydrates: 19.8 gm

Fat: 2.1 gm

Calories: 118.5

You can also add skimmed milk, cardamom powder to this. Some prefer to add buttermilk and a pinch salt. This is purely a matter of individual’s taste.

Oats Upma

Drop 2 teaspoons of oil, half teaspoon of mustard seeds, half teaspoons urad dal, 2 teaspoons sliced green chilli, chopped coriander and curry leaves, asafoetida and a pinch of salt. Sauté it. Add 50 gm of oats to this mixture and roast well. Pour in a cup of water and stir well till it boils, keeping the gas stove in low flame. A tasty tea-time snack is ready.

Nutritional value

Protein: 8.5 gm

Carbohydrates: 33 gm

Fat: 5 gm

Calories: 211


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