Thursday, 9 February 2012

Oat Bran Porridge


Oat Bran Porridge

Oat Bran is the outer husk of the oat grain. The bran of grain is normally discarded during the milling process, which is unfortunate, since it contains the bulk of the dietary fiber , along with a large amount of useful minerals.

If you are concerned about your cholesterol, heart disease or other chronic disease, consider adding oat bran to your diet. Oat bran is a high-fiber food that will lower your cholesterol and provide a number of other health benefits.

If weight loss is your concern  again oat bran is the answer !The soluble fiber in oat bran slows the rate at which the stomach empties and, thus, reduces the rate at which food is broken down and absorbed. The resulting extended period of satiety translates into a longer feeling of fullness and fewer pangs of hunger.  

Oat bran porridge is my healthy breakfast option these days . As I prefer savory foods I make this salty almost like an ' upma ' - and oil free !

1 1/2 Tablespoons Oat Bran.
1 Tablespoon Chopped Onions 
5-8 Curry Leaves ( Broken ).
1/2 Teaspoon Rai Seeds.
Minced Green Chiles (To taste) .
Salt.
A Dot Of Hing / Asafoetida .

In a hot wok swirl the rai for about 30 seconds along with the hing and torn curry leaves . Next add the onions and green chilies , reduce heat and cover , Cook a minute or so . As you aren't using any oil you need the heat to release the various aromas / flavors .Now add the bran and roast it for about 2 minutes , twirling it all around to ensure it doesn't burn . 

Add salt and slowly add hot water , keep stirring to make a paste or loose gruel , add more water to make a very thin paste , now cover and let the bran cook 5 minutes or so till done . You should end up with a thickish but flowing consistency porridge - very tasty and satisfying !

I use water and not milk because cooked with milk , the calories are higher naturally !



No comments:

Post a Comment