OATS BUTTERMILK PORRIDGE | OATS KANJI

I think most of  u know and  make this porridge .U all may wonder if i say this is the first time i am making this .Yes, for the first time i prepared this quick , delicious porridge and enjoyed for breakfast today.I got this recipe from a blog , made some additions and relished with pickle . 

INGREDIENTS

• QUAKER OATS – 1 /2 CUP
• Butter milk –2 cups or half cup of sour curd
• Water & Salt – As needed

To temper :

• Oil – 1 tsp
• Mustard seeds – 1 tsp
• Urad dal – 1 tsp
• Red chilly – 1 no ( Pinched into two )
• Curry leaves – a few
• Asafetida – 2 pinches
• Ginger – a small piece ( finely chopped)

Coriander leaves –Little ( chopped )
METHOD

• Soak the oats in water for 15 mins . This step is purely optional.
• Pressure cook the oats till one whistle.Mash it well with a ladle.
• Now add the buttermilk and salt. ( Add less buttermilk if it is too sour)
• Temper all the items given above and add it to the oats mixture.
• Mix well.Garnish with coriander leaves.

TIPS

• If u feel the porridge is too sour, add milk or water to reduce the sourness and adjust the salt accordingly .
• U can add finely chopped raw mango pieces to get a nice flavor and taste.

KITCHEN CLINIC

OATS Breakfast is the most important meal of the day as it can affect mood and energy level for the entire day. And the best way to start your day is Oatmeal. Oatmeal has long ranked among the best foods for fighting cholesterol. A single bowl of oatmeal provides all essential nutrients like complex carbohydrates, B vitamins, fiber, and minerals such as phosphorous, iron, selenium, and calcium. The Oat (Avena sativa) was originally cultivated in southern Europe some 5000 years ago. Hippocrates wrote that oats made into porridge or gruel (a thin porridge) is refreshing and helps hydration. During wars, the Scottish soldiers use to carry a bag of oatmeal as a source of strength. They also believed that it could build and regenerate bones and ligaments. We are all aware of the high fiber content of Oats but very few people know about the other benefits of Oats. These include: Lowers cholesterol: Beta-glucans, a soluble fiber present in oats has been proven effective in lowering blood cholesterol thus reducing the risk of cardiovascular disease (CVD).  A study confirms that having a bowl of oat meal everyday reduces the CVD risk by 10%. Reduces high blood sugar: Being a low glycemic index (GI) food and the fact that it is high in fiber content, it can normalize blood sugar spikes. Type 2 diabetes patients can benefit a lot from a morning breakfast of oatmeal. Boosts Immune system: Selenium and Vitamin E present in Oats significantly enhances the human immune system's response to bacterial infection. This makes oatmeal the perfect food to have on the table during flu season. Zinc, present on oats, helps in metabolism, healing wounds and growth of new cells. Reduces weight: The high amount of soluble fiber in oats forms a gel when digested. This causes the viscosity of the contents of the stomach and small intestine to be increased. The gel delays emptying of the stomach making you feel full longer which helps with weight loss. Also, being low in fat content, oats don't add to your weight as well. A new research found that the children who ate oatmeal were 50% less likely to become overweight, when compared to those children that did not eat it. Good source of Protein: Oats have a higher concentration of well-balanced protein (100 gm of oats have around 17 gm of protein) than other cereals - 100 gm of oats contains twice as much protein as 100 gm of wheat or cornflakes). Also, the quality of the protein is superior to the quality of protein found in wheat or other grains.  Protein is used to build, repair, and maintain all body tissues and provide the body energy. Improves digestion: The high fiber content of Oats makes it an ideal medicine-food for individuals suffering from gastritis, colitis, and other digestive problems. Oats promote healthy bowel movement and cure constipation. Reduces the risk of cancer: Phytochemicals present in oats are thought to reduce a person's risk of getting cancer. Lignan, a type of phytochemical especially abundant in oats has been linked to decreased risk of breast cancer and colon cancer. Whole oats result in bulky stool, which in turn dilutes carcinogens. Stronger bones: Oats are rich in calcium, phosphorus and magnesium. Regular consumption of oats helps keep bones strong and reduces the risk of osteoporosis. Excellent for Pregnancy: It is a good source of folic acid, thiamin, riboflavin, and niacin. Pregnant women need 400mcg of folic acid a day. A bowl of oatmeal can reduce the chances of having a baby with spina bifida. Good for skin: Oatmeal bath helps heal dry & flaky skin, eczema and other skin conditions. Skin rashes and insect bites are also healed with mashed oats. Oatmeal scrubs exfoliate your skin and are very beneficial to oily skin. Reduces stress: The use of oats is very suitable in cases of depression, insomnia, and physical or nervous fatigue. A mixture of oats, milk and honey reduces stress in the morning and boosts concentration. Energy booster: Being high is carbs, they are excellent when it comes to boosting performance. Other nutrients present in oats like Phosphorus, vitamin B, magnesium and iron help in energy production. The lipids present in oats contain a good balance of essential fatty acids, which has been linked with longevity and general good health. You should aim to eat roughly 1 cooked cup of oatmeal each morning for optimal health benefits. Be sure that you have a bowl of oatmeal every morning. Your body will thank you for it!