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Healthy Eating: Oats Sprouts and Vegetable Uttapam

Oats Sprouts and Vegetable UttapamDo you love your traditional uttapam? Well, you’re about to love this healthy twist we’ve added to it more! Quick, easy to prepare and nutritious, the Oats Sprouts and Vegetable Uttapam is a mouthwatering recipe just as it is healthy. As it is made with oats, it provides better satiety too. Let’s get started! 

Ingredients:

  • Rolled oats – 1 cup
  • Curd – 1 cup
  • Ginger chili paste – 1 tbsp
  • Parboiled sprouts – ½ cup
  • Grated carrot – ½ cup
  • Grated beetroot – ½ cup
  • Finely chopped onion – ½ cup
  • Finely chopped tomatoes – ½ cup
  • Finely chopped coriander – ½ cup
  • Salt
  • Turmeric – 1 tsp
  • Red chilli powder – 1 tsp
  • Lemon juice – 1 tsp
  • Salt as per taste
  • Oil – 1 tbsp

Method:

  1. Heat a pan and roast the oats for 3-5 minutes and grind them into powder.
  2. In a mixing bowl, add oats powder, curd, salt & ginger chilli paste. Mix this well & add some water to make dosa batter consistency. Put it to rest for 20 minutes.
  3. For the topping, in a different bowl add parboiled sprouts, onion, tomato, carrot, beetroot, coriander and lemon juice. Add the spices too and give it a gentle mix.
  4. The oats batter will be thick after 20 minutes, so add some water again to gain dosa batter consistency.
  5. Heat a dosa pan and grease with some oil. Take a spoon full of oats batter & spread it to make a mini uttapam. After it is slightly cooked take a spoon full of sprouts & veggies stuffing to put over the uttapam. Cover the pan with a lid & allow it to cook.
  6. After it turns golden brown on the base, flip it over for the stuffing to cook well too.
  7. Time to serve it hot with coconut chutney.

Highlights of the Oats Sprouts and Vegetable Uttapam

  • This single dish gives benefits equal to that of a whole balanced meal.
  • Improved fiber, nutrients and protein content from the traditional rice based uttapam.
  • A colorful blend of veggies giving us the necessary antioxidants and improving heart health.

We hope you try and enjoy this Oats Sprouts and Vegetable Uttapam recipe! Do leave your thoughts in the comments below. For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

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10 Ways to Add Vegetables to Your Breakfast

vegetables to your breakfastYou’ve come across the saying “Eat breakfast like a king and dinner like a pauper”… being a nutritionist, I strongly believe in this. Yes, one should definitely eat a nutritionally lavish meal in the morning. Breakfast needs to be a combination of simple and complex carbs along with some high biological value sources of protein. But is it enough? Does it make a complete meal?

We often tend to forget to add fibres and other micronutrients in the first meal of the day, keeping it for later meals, and we miss on achieving the daily requirement.  Adding vegetables to your breakfast can help you improve your health in numerous ways and make it a complete meal. Let’s see how we can do that.

Ideas to Add Vegetables to Your Breakfast

  1. Try adding sautéed spinach to an open-faced egg or paneer sandwich. Spinach is a rich source of Vitamin A, C and K.  
  2. Replace other root vegetables besides potatoes in your basic recipes. Try sweet potatoes, turnips, and even beetroot to get some extra vitamin boosts from these colourful root veggies.
  3. Cook a quinoa, veggie and egg scramble. A perfectly balanced breakfast for lazy mornings.
  4. Add spinach to your savoury oatmeal. Fibres in all together.
  5. Try shifting your salad to breakfast and add some grain along. Try Pizza crust waffle with a breakfast salad. A great way to indulge guilt-free.
  6. Avocado can be used as a spread on breads. To enhance the nutritional value, chopped veggies, salt and pepper can be added as a treat to your taste buds.
  7. Try skipping the toast along with omelette or scrambled eggs. Instead, replace it with Sauté greens. Whether you can add cream or simply cook them with garlic, is up to you.
  8. Add sautéed vegetables and mashed paneer/eggs to the pancakes/cheela you make at home. This would make it more filling and add an extra boost of protein as well.
  9. Busy enough to cook every morning? Drink it up then! Just blend up greens or vegetables into your morning smoothie and sip it on the way to the office.
  10. And the Easiest: Add vegetables in everything you cook, be it poha, vermicelli, and even upma!  

We hope this article helps you add more vegetables to your breakfast for a power-packed start to your day! Do try them all out and let us know in the comments below. 

For healthy recipes, check out Heathy Reads or ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr 

#BeTheForce 

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