How To Make Masala Oats: Masala Oats Recipes For Weight Loss

Oats are perhaps the most versatile cereal that can be had for breakfast, lunch or as a dessert by itself! Originally eaten as porridge, we have Indianized its making to somewhat a khichdi preparation, typically referred to as masala oats. Although most people have it with a basic bowl of milk topped with fruits, the savoury version of masala oats is a healthy and desi substitute. It is rich in fibre and has a low glycemic index, which does not spike up your blood sugar - ideal for both diabetic individuals and people hoping to lose weight. Since rice and lentils have a high calorific value and can score high on the glycemic index, khichdi can never help you lose weight. Rather, a khichdi of Masala oats is perfect for weight loss – more so, because a cup of oats contains around 170 calories which can actually be burnt off after a taking a brisk walk for half an hour! 

However, since masala oats recipes are not very different from a basic khichdi made from lentils and rice, you must be wondering how to make masala oats with an interesting element of twist added to it. Well, here are a few basic tips to keep in mind before you start preparing some yummy masala oats for your tummy! As they say, you must always know the basics right, before upping your game of experimentation.

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• Soak your oats for about five minute before you make the masala oats.
• Since oats tend to absorb a lot of water, adjust your water and quantity of vegetable according to how thick or runny you want your masala oats to be.
• None of the recipes given below exceed 600 calories and can be modified according to the taste and occasion for which it is made.
• Since oats are usually helpful for losing weight, a single serving of the following masala oats is sure to keep you full for over 5-6 hours, provided you drink adequate water.

Masala Oats – The Humdrum Style

A basic bowl of masala oats is an ideal treat to the taste buds, especially on those rainy evenings or when you are down with the sniffles. It can be whipped up from scratch for the busy workaholic who is always hustling round the clock, but craves for some easy-on-the-stomach home-cooked meal at the end of the day!

Calories per serving: 260-300 calories

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Ingredients

• ½ cup oats
• 1 small onion, chopped
• 1 tsp ginger-garlic paste
• 1 tomato (medium sized)
• 1 cup vegetables of choice, preferably peas and carrot
• 1 capsicum
• 1 tsp turmeric powder
• 1/2tsp cumin
• ½ tsp garam masala powder
• ½ tsp coriander powder
• ½ tsp chilli powder
• 1 tsp cilantro leaves
• 1 cup water
• 1 tbsp extra virgin olive oil
• Salt to taste

Method of Preparation

 

• Prepare oats as suggested above. Heat oil in a pan and add the cumin until it sputters. Add the onion, sauté for a minute.
• Add ginger-garlic paste and sauté until the raw smell goes away.
• Add the tomato and the powdered spices and sauté until you get the desired colour.
• Add the vegetables namely, the peas, carrot and capsicum. Add salt to taste and sauté for a minute.
• Add water and simmer for five minutes so that the hard vegetables soften a little, yet the capsicum remains firm.
• Add soaked oats and put the heat on medium and stir until it thickens to your desired consistency.
• Just before taking off the flame, add the cilantro leaves as a garnish and your piping-hot bowl of healthy goodness is ready!

Savoury Mushroom Oats

Mushrooms are a very good alternative to animal protein as well as a vegan/vegetarian alternative to meat. Plus, a good helping of mushrooms has very few calories. For example, 50gms of mushrooms contain only 10 calories! Everyone loves their meaty, versatile taste. As they can make any boring dish quite delightful, here is a tweaked masala oats recipe that is perfect for weight loss. It might also tickle your taste-buds with an Italian twist!
Calories per serving: 561-600 calories

Ingredients

 

• 1 cup oats
• 50 gms mushroom
• 1 bay leaf
• 1 tsp oregano or ajwain
• 1 tsp turmeric (optional)
• 1 tsp coriander (optional)
• ½ tsp pepper powder
• 1 tsp ginger-garlic paste
• ½ onion, chopped
• ½ capsicum, chopped
• ½ tsp chilli flakes
• 1 cup water
• 1 tbsp extra virgin olive oil
• Salt to taste

Method of Preparation

 

• Prepare oats as suggested above. Heat oil in a pan; add bay leaf and the ajwain or oregano and the pepper.
• Add ginger garlic paste and sauté until the raw smell goes away.
• Add the optional powdered spices or you may skip this step.
• Add the mushrooms and salt, sauté; the water from the mushrooms evaporates.
• Add the chopped capsicum and onion, add more salt if necessary and sauté for two minutes
• Add the prepared oats and add the water after sautéing the oats for a minute.
• Bring the oats to a boil over a medium flame until you get your desired consistency.
• Garnish with chilli flakes before you take it off the flame and your tweaked Italian style masala oats is ready to be served.

Try these two very different variations of masala oats to brighten up your meals, and gift yourself with a body without those unwanted, extra calories. So, stop procrastinating any further and start indulging in some healthy, mouth-watering masala oats recipes!
 

 

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