steel cut oats porridge/khichdi

 

Ingredients( indian style healthy khichdi)

  • 1 Cup steel Cut Oats
  • 2 tsp fresh grated ginger
  • 2 tsp chilli paste
  • 1/2 cup choice of vegetables( i like peas and carrot)
  • 1 cup Moong dhal(yellow split lentil/dal)
  • 4 tsp Organic Ghee( organic clarified unsalted butter)
  • 1 tsp Zeera (cumin seeds)
  • 1 tsp black pepper pd
  • 1/2 tsp curry pd( garam masala)
  • 5-10  Curry leaves(optional)
  • Salt to taste
  • 4 cups warm water
  • 2 tsp lemon juice
  • ½ cup fresh cilantro chopped

Procedure-

  1. Take pressure cooker( if you want to cook fast) or pan. Put it on a medium heat add four teaspoons of organic ghee. Season the ghee with cumin seeds, fresh curry leaves. Let it splutter. Add oats and saute for a min
  2. Add washed moong dhal(lentils), choice of vegetables to the seasoning (tadka) ,add 1 tsp pepper pd,garam masala(curry pd) and saute for 3 minutes.
  3. Add ginger green chilli paste , water, salt and pressure cook for 3 whistles.(if cooking in a pan let it cook at a low flame put the lid on it)
  4. Turn off gas and once cooled add lemon juice and fresh cilantro
  5. Enjoy the healthy and tasty oats khichdi.

 

HEALTH BENEFITS-

  • Steel-cut oats are full of nutritional value and are high in B-Vitamins, calcium, protein, and fiber, while low in salt and unsaturated fat.
  • Steel-cut oats have a lower glycemic index than instant oatmeal (42 versus 66, respectively)
  • Steel cut oats contain a special kind of fiber called beta-glucan. This fiber is a considered lately very powerful for lowering blood sugar levels AND cholesterol levels.

*Always make sure to monitor your blood sugar to see how oatmeal affects you individually. Each patient with diabetes is different.

 

 

 

REF-

https://www.diabeteshealth.com/whats-the-deal-with-steel-cut-oats/

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