Tuesday, November 29, 2011

Oats Upma

Oats are health foods with multiple benefits. I have to confess we never ate  Oats until my daughter bought a packet of oats home. And  now i am sharing a simple recipe which anyone can make without any difficulty.

But first, the benefits of this amazing cereal.

Good for Heart

One component of the soluble fiber found in oats is beta-glucans, a soluble fiber which has proven effective in lowering blood cholesterol.

Controls Blood Sugar

Oat beta-glucan slows the rise in blood glucose levels following a meal.

Anti Cancer

Oats, like other grains and vegetables, contain hundreds of phytochemicals (plant chemicals). Many phytochemicals are thought to reduce a person's risk of getting cancer.

Blood Pressure

A daily serving of whole oats rich in soluble fibre can reduce hypertension, or high blood pressure, and so reduce the need for anti-hypertensive medication.

Bowel movements

Oats have a high fiber content. Fiber is necessary in keeping bowel movements regular. Oats are high in both soluble and insoluble fiber. Insoluble fiber does not dissolve in water. It is spongy and absorbs many times its own weight of liquid. It makes stools heavier and speeds their passage through the gut, relieving constipation.

Weight Loss

As the soluble fiber of oats is digested, it forms a gel, which causes the viscosity of the contents of the stomach and small intestine to be increased. The gel delays stomach emptying making you feel full longer which helps with weight loss. 

Athletic Performance

Oats, like other cereal grains, are valued primarily as a source of carbohydrates which provide calories for energy needs.


They contain a good balance of essential fatty acids, which have been linked with longevity and general good health, and also have one of the best amino acid profiles of any grain

Oats Upma

A simple, easy to make recipe , perfect for Breakfast. and a gr8 way to start your day with the health benefits of Oats.


1 katori white Oats

One onion diced

Half katori  diced carrots

Half katori cauliflower cut into small pieces

2 Tablespoon refined Oil

5 cloves

1 teaspoon grated ginger

3 katori water

Salt as per taste


Heat oil in a kadai

Add cloves and allow to sputter.  Add ginger and fry for 1 minute

Add onions and saute till they turn pink

Now add carrots, 

and cauliflower.  Stir continuously and cover with lid and allow to cook for 3 minutes.

Now add water.

Add salt and add the oats into the kadai.

Cook  for 5 minutes or till oats soak the water.  

Serve Hot!

So, try out this recipe.  I am  sure your family will love it.  You may add more veggies as per your taste.


  1. Beautiful, mouth watering indeed. I've never tried Oats upma but would surely love to. Thanks for sharing the recipe out here :)

  2. @ Aakash Yes do try it for sure!