Oats Rotti :
Creating Recipes with a Cause! This Oats Rotti will be my contribution towards Diabates Friendly Thursday.
A simple yet delicious flat bread, prepared using a skillet. Can be your healthy breakfast or snack. Many of us are using oats these days…
First just to touch up on few facts about oats – some might find this a bit academic, but knowing the benefits may do you good too.
What do we know about oats?
We are aware oats are a hardy cereal grain. What is even more important is that despite being hulled after harvest, they retain the barn and germ and hence fiber and nutrients.
How does it reduce cholesterol?
Oats (oats, oat barn, oatmeal) have a special fiber called ‘beta-glucan’ which significantly reduces cholesterol. By this I mean, if someone with high cholesterol, consumes 1 bowl of oats porridge per day (about 3g of soluble fiber), it results in 8%- 23% reduction in their cholesterol levels. This is quite a remarkable reduction, because, this in turn leads to a reduction of heart disease and stroke by 2% for every 1% lowering of cholesterol. So for eg. if one experiences a 10% reduction in their cholesterol levels, in turn their risk for heart disease reduces by 20 %!
Any role with respect to susceptibility to infections?
This ‘beta-glucan’ also improves immune response to bacterial infection.
Does it have a beneficial role in diabetics?
It has a lower Glycemic Index, thereby producing less amount of glucose (sugars) when broken down. Hence diabetic friendly.
Magnesium is a mineral which helps in the functioning of more than 300 enzymes in our body, which includes the ones involved in the body’s use of glucose and insulin secretion. Oats and other whole grains (not refined ones) are rich in magnesium. The Risk of type 2 diabetes has been found to be lower in studies involving consumption of whole grains.
Consuming 13g of whole grain fiber and 6g of fiber from fruits per day reduces the chance of breast cancer in pre-menopausal women (29 – 40%) and nearly 50% in post-menopausal women, as compared to women having less fiber in their diet. The resource here has a table to enlighten us on the fiber content of each grain and fruit making is quite easy to include such fiber in our diets. I found it worth bookmarking and following. If we just remember whole grains and fruits and vegetables we are already there..
It is also said that gluten-intolerant individuals tolerate oats better than other grains with gluten such as wheat, barley, rye, when experimented with re-introduction. However, one should resort to ‘experimenting’ only after medical advice.
Coming to the preparation, Oats Rotti is not just healthy, it’s delicious too. I have only added onion and a bit of salt, to add a crunch and enhance the flavor. You can also include green chili too if you so wish. In my opinion, it tastes delicious just as is.
oats – 1 & 1/2 cups (I used Scottish Porridge Oats)
water – 1 cup
salt – 3/4 tsp
onion – 1/2 finely chopped
oil or ghee or butter – to cook the rotti
- oats - 1 & ½ cups (I used Scottish Porridge Oats)
- water - 1 cup
- salt - ¾ tsp
- onion - ½ finely chopped
- oil or ghee or butter to cook the rotti
- boil a cup of water in a pot.
- add the oats, salt. mix well. simmer for about 5 minutes covered.
- switch off the heat. leave it covered for another 5 min.
- once it is cool enough to be handled, add chopped onion, mix, knead it slightly.
- now, pinch off a large lemon sized portion, flatten it using a clean hand over a greased baking sheet or plastic sheet.
- heat up the skillet.
- now transfer the flattened rotti onto your palm and place it on the skillet carefully.
- add ½ tsp of oil (or ghee) along the edges and drizzle a few drops over the rotti and cook at medium heat until brownish specs appear underneath.
- now, flip, cook again.
- transfer on a paper towel and serve hot/warm with any chutney/pickle of your choice or just as is.
you can use oil or butter or ghee as per preference
Recipe Source: Food and Remedy
Information Source : http://www.whfoods.com/
Disclaimer: The above mentioned is for information sake only. Please consult your doctor or dietician before you adopt changes to your diet.