Oats and Poha/Avalakki/Beaten rice – Upma/Spicy porridge
About:
Savory oats, wheat porridge in breakfast to start our mornings healthy and wholesome! It should have a good balance of nutrients and a healthy dose of protein.
I’vemade this morning breakfast with half Oats and half rice flakes.
Health Benefits:
Oatmeal is a whole grain, and eating whole grains can lower your risk for several diseases, including high blood pressure and type 2 diabetes. Oatmeal also contains lignans, a plant chemical that has been found to prevent heart disease. Eating oatmeal can lower your cholesterol, especially your LDL, or “bad” cholesterol.
Flattened rice contains no cholesterol and saturated fat at all. Also, the sodium content is very less and thus the calories in the beaten rice are not harmful. Moreover, it contains nutrients like iron, vitamin C, vitamin A and calcium too.
Yields-3-4 servings
Preparation time-10 minutes
Waiting time-15 minutes
Cooking time-20 minutes
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Mint and Indian gooseberry (Amla) dip/spread
About:
This is spread/dip/chutney prepared using amla,mint and coriander leaves. Here the taste of Amla dominates much and you can adjust the quantity as per taste. This can be served as a dip for idly, dosa/crepes and can be used as a spread for sandwich/burgers as it is a healthy alternative to creamy dip/spreads. It can even be used in chaats.
Health Benefits:
Amla is rich in Vitamin C, enhances immunity; reduces inflammation and good for the skin too
Yields: 1cup
Preparation time: 10 minutes
Chitra's Healthy Kitchen 