HIGH PROTEIN HIGH FIBRE RECIPES
Protein- this important component of food is available to Indians through beans, legumes, lentils. The protein rich diet gives more energy to the body apart from helping to lose weight. Protein is essential in building muscles, restoring and replacing tissues, and maintaining a healthy immune and hormonal system.
An average person requites about 80gms of protein per day. It has been found that most Indians do not get their daily dose of proteins and hence many are found to be in malnutrition. Therefore protein rich recipes are needed.
The advantage of Protein and Fiber are that they fill your tummy faster, increase metabolism, help build lean muscle when you are exercising. A low fiber diet results in constipation, colon cancer, coronary diseases. It has been proved scientifically that a fibre rich diet helps in lowering cholesterol. It has been confirmed that high fibre dietralso helps in cases of diabetes, obesity and cancer. Oats are highly nutritious and filled with cholesterol fighting soluble fibre. Try out these high protein-high fibre content recipes to satiate your hunger panks.
HIGH ENERGY OAT MEAL
Ingredients
Plain quick-cooking oatmeal
3/4 cup
Skim Milk
1 cup
Sliced Almonds
1 tsp
Powdered Ginger
1 Tbsp
Honey
1/2 tsp
Ground Flax seed
2 tsp
Curd
1 Tbsp
Method
- Mix oats, milk, almonds, ginger, honey, and flaxseed in a microwavable bowl.
- Microwave for 2 minute.
- Top with curd.
BAKED OATMEAL
Ingredients
Quick cooking oats
2 cups
Baking powder
1/2 tsp
Ground cinnamon
1 tsp
Dark brown sugar
1 tsp
Egg white
1
Skim milk
1 1/2 cups
Vanilla extract
1 tsp
Oil
1/2 tsp
Apple sauce (with No sugar)
1/2 cup
Method
- Preheat oven to 350 degrees.
- Combine oats, baking powder, cinnamon, dark brown sugar in a large bowl and mix to blend.
- Beat egg white in a medium bowl and then add milk, vanilla, oil and apple sauce.
- Add milk mixture to oat mixture and stir well. Spray a 9-inch pie pan with cooking spray.
- Pour oat mixture into pie pan and bake in the oven for 35-40 minutes or until toothpick inserted into the center comes out clean.
COM OAT UPMA
Ingredients
Oats (powdered in a mixer)
1 cup
Mustard seeds
½ tsp
Dry red chilli
1
Split gram (channa dal)
2 tbsp
Urad dhuli dal
1 tsp
Curry leaves (optional)
10-12
Onion (finely chopped)
1
Tomato (finely chopped)
1
Water
2 cups
Corn kernels, boiled or frozen
½ cup
Capsicum, finely chopped
½ cup
Lemon juice
2 tsp
Oil
1/2 tsp
Salt to taste
Method
- In a heavy bottomed pan, heat the oil, add mustard seeds.
- Remove from fire, add the dry red chilli, channa and urad dal and curry leaves. Stir till dal turns golden brown.
- Return to fire. Add onions. Fry till the onions turn golden brown.
- Add water and salt and let it come to a boil.
- Cover and cook on low flame for 3-4 mins till dal is cooked and is no longer crunchy.
- Keeping the flame low add the corn kernels and tomatoes. Stir.
- Add Oats gradually, stirring continuously.
- Stir fry the upma for 2-3 mins till dry. Turn off the fire and add capsicum and lemon juice.
- Serve hot.
MINI BANANA &OATS PANCAKES
Ingredients
Oats
1/2 cup
Banana
50 grams
Milk
1/4 cup
Sugar
1 tsp
Cinnamon
To taste
Milled Flax Seeds
1 Tbsp
Sprinkle baking powder
Method
- Mash Banana with a fork. Leave a couple chunks in the mix.
- Add sugar, cinnamon, flax seeds, and baking powder to mashed banana.
- Incorporate oats into mixture.
- Add milk and stir until the liquid is equally distributed.
- Form into mini pancakes and cook in a non stick pan until browned and then flip and repeat.
MINI VEGETABLE OAT UTTAPAM
Ingredients
Oats (ground to a powder)
½ cup
Sour yougurt
¾ cup
Salt
1 tsp
Hing
¼ tsp
Oil
½ tsp
Topping
Grated low fat paneer
½ cup
Green chillies chopped
1-2
Onion, chopped
1
Tomato chopped
1
Peas, boiled
¼ cup
Cabbage, grated
¼ cup
Black pepper powder
¼ tsp
Salt to taste
Method
- Mix all the ingredients of batter together.
- Add enough water (1/2 cup approx) to the batter to get a thick pouring consistency. Beat well.
- Keep the batter aside for 1/2 hour.
- Mix all the ingredients of topping together. Keep aside.
- Heat a non-stick pan. Put some oil on it and wipe it.
- Mix the batter well. Keeping the tava on a low flame, pour a little batter on it. Spread the batter a little, keeping it thick.
- Sprinkle a little topping on the batter. Press the topping a little with a spoon.
- Cook on low heat for some time. After the edges turn golden brown and the underside is cooked, turn the side carefully.
- Remove from tava after the other side is cooked and the onions turn golden brown Serve hot.
OAT HEART
Ingredients
Oats
1 ½ cup
Potatoes ( boiled & mashed )
2
Grated Low fat paneer
¼ cup
Red chilli powder
½ tsp
Raw mango powder
¼ tsp
Chopped Coriander
2Tbsp
Grated carrot
2Tbsp
Lemon juice
¼ tsp
Oil
1 Tbsp
Salt to taste
Method
- Keep 1/2 cup oats aside for cooking.
- Mix all the ingredients with 1 cup oats.
- Make 8-10 balls of the above mixture.
- Flatten each ball and shape into a heart, or cut with a heart shape cutter. Do not flatten too much.
- Dip each heart in a bowl of water for a second and immediately press both sides of each heart in oats.
- To pan fry the hearts, heat 1- Tbsp oil in a pan. Shallow fry the hearts till they turn golden brown.
OAT IDLI
Ingredients
Oats( ground to a powder )
½ cup
Semolina
½ cup
Curd
1 cup
Water (approx)
½ cup
Salt to taste
Oil for greasing
Method
- Put oats powder, semolina, yogurt and salt in a bowl.
- Add enough water to make a smooth batter of thick, yet slightly pouring consistency. Keep the batter aside for 15-20 min.
- Grease the idli stand and pour the batter in it.
- Steam cook for 15-20 min.
- Serve hot with chutney.
OAT PEAS DOSA
Ingredients
Oats
1 cup
Urad dal or Urad dal powder
¼ cup or ½ cup
Water (approx)
1 ½ cup
Salt
½ tsp
Oil
½ tsp
Filling
Oil
1/2 tsp
Boiled peas
2 cups
Mustard seeds
½ tsp
Salt and red chilli powder
to taste
Method
OAT CHAAT
Ingredients
Black Salt
1/4 tsp
Red chilli powder
1/4 tsp
Roasted Jeera powder
1/4 tsp
Potato
250g
Oats
1 Cup
Channa
100g
Chopped Coriander
1Tbsp
Tomato
100 g
Method
- Roast 1 cup oats in a pan for 5 mins on medium flame.
- Beat curd with salt or black salt and red chilli powder. Keep aside.
- Mix potato, channa, chilli, chopped coriander and tomato with chutney in a bowl.
- Just at the time of serving, add oats and the cornflakes and curd. Quickly mix lightly with 2 forks.
- Sprinkle some roasted cumin powder and fresh coriander.
- Serve immediately as it would get soggy.
OAT DALIA
Ingredients
Dalia (soaked in water for 1 hour)
¼ cup
Oats
½ cup
Peas, boiled
¼ cup
Chopped green chilli
1
Small potato
1
Oil
1 tsp
Jeera
½ tsp
Black pepper (crushed)
¼ tsp
Finely chopped ginger
1tsp
Bay leaf (tej patta)
1
Green cardamom (crushed)
1
Turmeric powder
¼ tsp
Red chilli powder
¼ tsp
Lemon juice
1 ½ tsp
Chopped coriander
2 tbsp
Garam masala
¼ tsp
Salt to taste
Method
- Wash and soak Dalia in enough water for about an hour or more.
- Heat oil in a non-stick pan. Add the jeera seeds.
- Add crushed black pepper, ginger, bay leaf, and cardamom. Reduce flame.
- Add haldi, salt and red chilli powder. Mix.
- Add oats, peas, green chillies and potato and stir fry for 2 min on a low flame.
- Drain the Dalia through a fine strainer and add to the vegetables. Stir fry for 2 mins. Add 1/2 cup water and mix.
- Cover tightly and cook for 2-3 mins, stirring occasionally. Cook till potatoes turn soft.
- Remove from fire. Mix in the lemon juice, coriander and garam masala. Serve hot.
STEAMED OAT SURPRISE
Ingredients
Oats
1cup
Semolina (roasted)
½ cup
Curd
2 ½ cups
Oregano
1tsp
Turmeric Powder (optional)
¼ tsp
Carrot (grated)
1
Capsicum (chopped)
¼ cup
Salt to taste
Method
- Roast sooji and oats separately in a kadahi for 4-5mins, stirring continuously. Cool. Mix together.
- Add salt, curd, oregano and turmeric powder in the sooji-oat mixture. Mix well to get a thick batter.
- Mix eno with the batter, and mix lightly.
- Pour half of the mixture in a greased thali to get a 1/2 "thick layer.
- Sprinkle carrot and capsicum over it evenly and pour the remaining batter on top and sprinkle the remaining carrot and capsicum.
- Steam cook for 15-20mins (till the knife comes out clean from center).
- Cut into triangular pieces and serve hot.