- 1 cup Oats
- 3/4 cup Water
- 1 tablespoon peas
- 1 tablespoon grated carrot
- 2 tablespoon Grated coconut
- Salt, to taste
Ingredients For Tempering
- 2 teaspoons Coconut oil (or any vegetable oil)
- 1 teaspoon Mustard
- 1 teaspoon Urad dal
- 1 sprig of Curry leaves
- 3 Green chillies
- 1 or 2 pinches of Asafoetida/ hing
|Serving Size||1 Serving||Potassium||437mg12%|
|Per Serving%||Daily Value*||Carbohydrates||62.5g21%|
|Calories from Fat||169||Sugars||2.6g|
|Saturated Fat||11.8g59%||Vitamin A||24% ·|
|Serving Size||1 Serving|
|Per Serving%||Daily Value*|
|Calories from Fat||169|
|Vitamin A||24% ·|
- Heat oil in a wok, and prepare the tempering with the ingredients listed under ‘Ingredients For Tempering’ in the specified order. Add water and salt to it and bring to boil. Add the oats and vegetables into it and turn the flame to low. Mix well.
- Add coconut and stir well. If it is too dry you can sprinkle a little more water into it. Wait till the oats gets cooked and is slightly sticky. It should not be powdery. Switch off flame. Allow the mixture to cool.
- Grease your hands with oil. Make equal sized balls of the oats mixture and make small sized kozhukattai. Steam the kozhukattai in greased idly plates for 4 to 5 minutes.
- Serve hot with sambar and a chutney of your choice.
Make sure you use lesser quantity of water than the to avoid the oats from getting soggy or into a mush.
Eating oats in your diet provides a wide range of important health benefits.
Cholesterol and Heart – Oatmeal and oat bran are significant sources of dietary fiber. This fiber contains a mixture of about half soluble and half insoluble fibers. One component of the soluble fibre found in oats is beta-glucans, a soluble fiber which has proven effective in lowering blood cholesterol. Oats and grains are also one of the best sources of compounds called tocotrienols. These are antioxidants which together with tocopherols form vitamin E. The tocotrienols inhibit cholesterol synthesis and have been found to lower blood cholesterol.
Blood Sugars – Eating oats can spread the rise in blood sugars over a longer time period. Control of blood glucose and insulin levels is essential in preventing many of the complications associated with diabetes. Oat beta-glucan slows the rise in blood glucose levels following a meal and delays its decline to pre-meal levels.
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. Phytoestrogen compounds, called lignans, in oats have been linked to decreased risk of hormone-related diseases such as breast 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 Function – 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 Control – 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; especially for activities like athletics and related activities.
General Health and Longevity – Oats have a higher concentration of well-balanced protein than other cereals. 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.
This dish is: No cholesterol, Low in sugar, Very high in manganese and High in selenium.