Oats is a popular choice of breakfast foods for many us, thanks to its health benefits. But, do you know that all oats are not the same and there are different varieties to this gluten-free whole grain?
Oats are loaded with manganese, magnesium, copper, phosphorous, iron, zinc and B vitamins. However, the trick in deriving maximum benefits lies in choosing the right variety, as they are all processed differently. In this article, learn about the varieties and how to choose the right type of oats.
Various Varieties Of Oats
Whole Groat Oats
Whole groat oat is one of the most protein-loaded oats providing 8 grams protein for ½ cup. Groats are the whole kernel with the hull removed that has a characteristic nutty, chewy texture and take a longer time to cook. Groat oats delay the gastric emptying time, keep you satiated, by preventing the spike in blood sugar levels.
Steel Cut Oats
Steel-cut oats also known as Irish oats, are made when whole groat oats are cut with a sharp blade. Steel-cut oats are chewy and dense in nutrients. Steel-cut kernels are power food loaded with protein, both soluble and insoluble fibre, essential B vitamins and iron that provides you with a host of health benefits. Low in glycemic index, steel-cut oats help in stabilizing blood sugar. The goodness of fibre keeps the cholesterol levels under normal, these are also one good source of complete protein making it a preferred choice for weight loss.
Rolled oats are the popularly used ones and versatile of all the varieties. Whole groat oats are steamed, softened and pressed between rollers and dried up to get rolled oats. Rolled oats are partially cooked during steaming and absorb more water, easier to cook than whole groat oats and steel-cut oats. Rolled oats also have an array of nutrients similar to steel-cut oats.
Instant oats are pressed super thin, steamed longer, and dehydrated, which makes it easy to cook in a jiffy. As it is processed thoroughly it loses most of the nutrients.
Oats, the healthiest cereal on the planet is a gluten-free whole grain, imbued with essential nutrients and antioxidants that offer you tons of health benefits.
Oats is a convenient cereal that is suitable to make instant breakfast, brunch or dinner. When you ran short of essentials in your pantry, oats come in handy to make some yummiest recipes. Try this nutritious oats dosa to boost your energy levels and immunity.
Instant Oats Dosa
½ cup instant or rolled oats
¼ cup of rice flour
¼ cup semolina
¼ cup curd
1 tsp finely chopped green chilli
½ tsp jeera
¼ cup finely chopped onion
1 tbsp of chopped curry leaves and coriander leaves
Salt as required
Water as required
Oil to grease
In a blender powder the oats, transfer into a bowl and add rice flour, semolina, curd and enough water to get the consistency of free-flowing dosa batter.
To the dosa batter add salt, jeera, green chilli, onion, curry leaves, coriander leaves and blend well.
Allow this batter to ferment for 30 minutes.
Take a dosa Tawa and grease it with oil, pour one ladle of dosa batter and spread all around the tawa evenly.
Drizzle little oil and cook the dosa on medium heat until its base turns golden brown and flip it on the other side until crisp.
Serve the crispy oats dosa with coconut chutney.
Oats with immense amounts of dietary fibre, protein, magnesium, phosphorus, zinc and thiamine keep you satiated, regulate blood sugar spikes, lower cholesterol levels and promote weight loss. Rice and semolina added in this provides you with a good source of carbohydrate and boost energy levels. Curd is packed with calcium and protein, serves as a good probiotic, promotes digestion and improve immunity. Jeera seeds aids digestion and bolsters immunity. Other spices add flavour and aroma.
Go for the oats that would meet your health and nutrient needs at your breakfast table.