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Best Foods for a Healthy Heart

  By Sobiya N. Moghul  posted May 28th 2012 at 6:30AM IN | Avg Rating
Healthy Living

Heart Healthy Recipe

Oats Upma


Delicious, time-saving and healthy too, Upma is a much loved breakfast across India. An excellent dish for post-menopausal health, weight loss and packed with vitamins, fibre and minerals, upma is a full meal in itself. You can make it with sooji, rava or oats, with coconut water instead of plain water, or even with olive oil! Here's a simple and healthy Upma recipe that we recommend for heart healthy breakfasts.

Ingredients



  • (4 Servings)

  • Oats - 2 cups

  • Minced ginger- 1/2 tsp

  • Yellow gram- 2 tsp

  • Curry leaves- 5-7 leaves

  • Black gram - 1 tbsp

  • Asafetida- a pinch

  • Mustard seeds- 1.5 tsp

  • Chopped green chilies- 3

  • Dried red chilies- 2

  • Olive oil- 1 tsp

  • Finely sliced onion- 1

  • Coconut water– 5 cups

  • Salt as per taste


Method



  • Heat a pan on a medium flame and roast the oats for 3 minutes. Make sure you are not using oil while roasting oats. Keep the oats mixture aside.

  • Now, in the same pan heat a tablespoon of olive oil and add urad dal, chana dal, mustard seeds, green chillies, dry red chillies. Stir fry for sometime till the dal turns light-ish golden brown in colour.

  • Now, gently add in finely sliced onions, curry leaves and ginger to the pan. Sauté the mixture, till the time onions are tender. Now add salt and asafoetida.

  • Gently pour in coconut water and let it boil for some time.

  • In no time, add the roasted oats and keep stirring the mixture well.

  • As soon as the oats are thoroughly cooked, remove from pan and serve steaming hot.


 

 

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