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1) Spicy Oats
Ingredients:

50 gram raw oats 1 onion (Finely chopped) 1 tomato (Finely chopped) 50 gram green peas 1 small carrot (chopped) 1 lemon 50 gram cauliflower 1 teaspoon chili powder 1 teaspoon turmeric powder Two to three cup water Oil Salt to taste

Preparation: Take a deep frying pan, put little oil and fry finely chopped onion and tomato. Now add green peas, cauliflower and chopped carrot and saut them for about 5 minutes. Add chili powder, turmeric powder and salt as required. Fill the pan with needed water, add raw oats and cook them just like rice. Once it has been cooked, add few drops of lemon juice and serve hot.

2) The Super Duper Tomato Oats Soup

Ingredients:

3 big tomatoes 1 carrot 4-5 piece garlic 2 tablespoon Oats 1/2 green chili (optional) Salt to taste

Preparation: First of all, cook carrots, tomatoes, garlic and chili in a pressure cooker by adding sufficient water and salt. Blend the boiled veggies in a blender to make smooth puree. Put the mixture on stove and wait till it starts to boil. Add oats when the soup starts boiling and allow the soup to be thickened. Adjust the salt and serve hot.

3) Khasta roti (oats Indian bread)

Ingredients:

2 tbsp oatmeal flour 1 tbsp oat bran 2 tbsp wheat flour 3 tbsp zero sugar cup skimmed milk tsp ajwain (seeds of bishops weed) Olive oil for grilling 1 tbsp low fat butter (optional) Salt to taste

Preparation: In a large mixing bowl, combine all the flours together. Dissolve sugar and salt in cup skimmed milk. Now, add butter to the flour and combine well; you can omit this step if you want. Mix well the flour by adding ajwain & milk. Make smooth dough. By the use of dough, prepare roties and bake on a non-stick tawa until it becomes golden brown on both sides. Serve these roties hot with phudina/tomato chutneys.

4) Yummy Oats Dosa

Ingredients

1 cup oats 1/4 Cup finely chopped onions 1/4 cup Bombay Rava/Upma Rava Pinch of Hing 1 Teaspoon of Red chili powder 1/4 cup of tomatoes finely chopped 1/4 teaspoon of Jeera powder 1 grated carrot Salt to taste Oil (use Olive oil or any refined oil if you are health conscious)

Preparation: Grind a cup of quarker oats into fine powder. Take it into a bowl, add all the above ingredients and prepare a batter by adding water. Keep the consistency of the batter medium. Heat the nonstick pan, put little oil and pour in dosas. Once dosa is prepared, sprinkle grated carrot over it. Do the same procedure with remaining batter. Take the dosas into a serving plate and serve hot with coconut chutney/tomato chutney.

5) Oatmeal Porridge
Ingredients:

3/4 cup of skim milk 1 cup of Quaker Oats Dash of Cinnamon/cardamom/nutmeg 1 tbsp honey or jaggery

Preparation: In a pot, take skim milk and oats. Now, add dash of the condiments either cinnamon, cardamom or nutmeg. Add honey or jiggery. Allow it to simmer till oats are done. Garnish the dish with chopped nuts and fruits. Enjoy hot and healthy breakfast!

THE traditional Indian diet is a high carbohydrate diet; deficient in high-quality protein and antioxidants. Moreover Indians use the wrong quality oils for cooking. Carbohydrate enters the blood as glucose. Most Indians cannot utilise all the glucose from the traditional high carbohydrate diet. What cannot be utilised is converted into fat. In those who have diabetes, it remains in the blood at levels higher than normal and acts as a slow poison. It has also been proved that high triglyceride and low HDL (good cholesterol levels), which cause predisposition to cardiovascular diseases, are also the result of a high carbohydrate diet.

AFP

Rice (78 per cent carbohydrate), wheat (72 per cent), and sugar (99 per cent) are the main culprits. The most effective way to reduce the carbohydrate content is to eat twice a day as was originally the custom and to mix 50 gm of soya flour (pale yellow variety) with 50 gm wheat/rice flour to make the traditional Indian food. Soya contains only 20 per cent carbohydrate and should become an integral part of the Indian diet to prevent and treat obesity, diabetes, and cardiovascular diseases. It has been clinically proved in India and abroad that including as little as 50 gm of soya in the diet everyday acts as a natural medicine to lower both total and bad (LDL) cholesterol levels. Mixing 25 gm soya flour with wheat flour to make chapattis or with two scoops of idli/dosa batter will lower blood glucose levels in diabetic patients. Since mixing soya into cereals will lower blood glucose levels, medication for lowering blood glucose levels will have to be reduced and, in certain cases, stopped. Therefore this must be followed under medical supervision in those diabetic patients who are on medication, which may include insulin. Cardiovascular Diseases are most effectively prevented by those oils which contain an increased percentage of monounsaturated fatty acids (MUFA), especially oleic acid. Westerners use olive oil. In India we can get almost the same benefit from using sesame (gingelly), groundnut and rice bran oils, preferably a combination of all three. These oils also contain polyunsaturated fatty acids (PUFA) in the right percentage so that the Omega-3 and Omega-6 balance is maintained. This is an important factor to regulate good and bad cholesterol levels and is often overlooked. Sunflower and safflower oils have a very high percentage of Omega-6 fatty acids. This disturbs the ratio between Omega-3 and Omega-6 fatty acids.

Coconut and palm oils contain a high percentage of saturated fatty acids that raise the LDL (bad cholesterol) levels as do trans-fatty acids contained in hydrogenated fats like margarine and dalda and oil that has been used repeatedly for deep frying. Vegetable oil does not contain cholesterol. So refining oils, while improving the taste, flavour and consistency, does not remove cholesterol, as is commonly believed. In fact, heat and chemicals used to refine oils damage the valuable essential fatty acids. Therefore, unrefined, cold pressed oils should be used. Soya oil is also valuable but need not be used if 50 gm soya is included in the daily diet. Mustard oil may also be used for special dishes. The traditional Indian diet lacks good quality protein. The protein contained in soya is a high quality complete protein. Fifty gm of soya will provide 20 grams of protein. This is also present in two glasses of milk. Other sources of protein in a vegetarian diet would include 500 ml toned milk, (including curd and paneer), mushrooms, green leafy vegetabl es, and 50 gm of other pulses Non-vegetarians may include fish, egg (three yolks a week), chicken, and other meats without visible fat and skin and shellfish. All pulses, including soya, contain certain enzymes that make them indigestible. So it is always advisable to soak pulses overnight and pressurecook them for at least 20 minutes. This destroys the enzymes.

S. SIVA SARAVANAN

The mid-morning meal should contain a high percentage of antioxidants that protect us from the effects of atmospheric pollution, pesticides in food, aging, immune diseases, cancer and cardiovascular diseases Antioxidants are found in fresh vegetables and fruits, pulses and legumes, nuts, tea and vegetable oils. So this meal should consist of plenty of raw vegetables cut into small pieces and mixed, if necessary, with 125 ml of curd made from toned milk; plenty of cooked vegetables (except potatoes, yam and raw banana) prepared in oil of the right quality. One item predominant in protein should also be included homemade paneer or tofu, fish, chicken or meat without the skin and fat, shellfish, egg, pulses, soya channa, flakes or nuggets Preferably do not include rice, wheat or anything sweet in this first meal.

Traditionally, Indians did not eat breakfast. This is scientifically healthy practice, contrary to the belief that breakfast should be eaten like a king!

THE HINDU PHOTO LIBRARY

Glucose from the night meal would have entered the cells to produce energy and most of it would not have been used while we were sleeping. When we again eat a high carbohydrate meal for breakfast, the glucose, since it is not required, is cleared from the blood and converted into fat. Also, cortisol levels in the blood are highest in the morning and this results in poor utilisation of glucose at this time. In medical terms, this is referred to as insulin resistance. Glucose should be delivered in small measured amounts to keep its blood level within normal in the morning. Ideally, start the day with a mug of tea or coffee (using diluted milk and a about 1 teaspoons of sugar). Two hours later have a glass of thick tomato juice mixed with spices to make it tasty. (This will not cause stones in the urinary tract as is wrongly believed.) Another two hours later have six almonds or pistas or a fistful of roasted soya nuts along with diluted buttermilk, rasam or lime juice with salt. Lunch should be eaten after 1 pm. Three hours later, drink another cup of tea or coffee (tea is healthier than coffee) along with a fistful of roasted channa. Then dinner may be eaten whenever hungry. The process of digestion requires high levels of energy and the best time to eat well is at night. This is contrary to popular belief but is based on sound scientific facts. The digestive process that drains the body of energy (notice how sleepy you feel in the afternoon after having eaten large quantities of rice or wheat at lunch time) may be effectively accomplished while we are asleep. Again, since blood cortisol levels are lowest in the evening, glucose is most effectively utilised at this time of day. In medical terms this is known as insulin sensitivity. Dinner should therefore contain items made from rice and wheat products or anything containing sugar like ice creams, desserts, and fruits. If adhered to strictly, this diet will provide about 1,200 calories. It contains about 55-60 per cent carbohydrate, 25-30 per cent protein, and 20 to 25 per cent oil. Finally, chew well and eat slowly. If you eat slowly, glucose will enter the blood slowly and your body will be able to utilise most of it. If you gulp your food down without chewing it well, all the glucose will be absorbed at the same time, the body will not able to utilise all of it and excess glucose will be converted into fat. A 20-minute brisk walk, along with a 10-minute work out consisting of stretching and muscle toning exercises and about 20 minutes of yoga (including Mudra Pranayama) will go a long way to keep your body and mind fit and healthy.