If you are looking for a healthy masala oats recipe for weight loss, you came to the right place. Most people think oats are boring. But that is not true. You can make them tasty and spicy with Indian masalas. The trick is to use fresh vegetables and control the oil. Packets from the shop have too much salt. They have preservatives. They are not good for weight loss. Homemade is always better. This recipe takes only ten minutes.
It fills your stomach for hours. You do not feel hungry and eat junk food. This is how you lose weight. No suffering. Just good food.
Why This Recipe Works?
Oats have fibre. Fibre slows digestion. You do not feel hungry after one hour. Vegetables add bulk. But they do not add many calories. We use only one teaspoon oil. That is less than two hundred calories for one full meal. You can eat it for lunch. You can eat it for dinner.
What You Need?
Take one cup rolled oats. Do not take instant packet. Take plain rolled oats. Take one small onion. Chop it fine. Take one tomato. Chop it fine. Take half cup mixed vegetables. Use carrot, beans, peas, capsicum. Chop them small. Take one green chilli. Slit it in the middle. Take ginger and garlic paste. Half teaspoon is enough. Take turmeric, red chilli powder, garam masala. Take salt. Take one teaspoon oil. Mustard seeds and curry leaves for tempering. Take water.
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How to Make it High Protein?
Add one thing extra. Take one scoop unflavoured whey powder. Or grind dry soya chunks into powder. Add two tablespoons to the oats. It increases protein. The taste does not change. Protein keeps your muscles strong. You lose fat but keep muscle. Another easy way is to add half cup boiled moong dal. Moong dal has good protein. Just add it after cooking. Mix it well.
Cooking Steps
Take a kadhai. Put it on the gas. Add one teaspoon oil. Let it heat. Add mustard seeds. Wait for them to crackle. Add curry leaves. Add chopped onion. Cook till onion turns light pink. It takes two minutes. Add ginger and garlic paste. Cook one minute. Raw smell should go away.
Add chopped tomato. Cook till tomato becomes soft. Add all chopped vegetables. Cook two minutes. Add turmeric, red chilli powder, salt. Mix well. Add two cups water. Let water boil. When water boils, add rolled oats. Stir well. Lower flame. Cover with lid. Cook five minutes.
Open lid after five minutes. Oats will be cooked. Water will be absorbed. Add garam masala. Stir once. Switch off gas. Let it rest two minutes. Oats become thick and creamy.
Which Masala Oats is Best?
The best is the one you make at home. Packet ones have hidden sugar. They have preservatives. They have too much sodium. Sodium makes you hold water. Your weight shows more on the scale. It is not real fat. But it makes you feel bad. So home made is always best. Among homemade, the one with more vegetables and less oil is best. If you add protein powder, even better. Do not use instant oats. They digest too fast. Use rolled oats or steel cut oats. They take more time to cook. But they are better for weight loss.
Mistakes People Make
People put too much oil. They put ghee. Ghee tastes nice. But not for daily weight loss food. Use only one teaspoon oil. Another mistake is overcooking. Do not cook more than five minutes. Oats become sticky and pasty. That texture is not good. Do not skip vegetables. They give fibre and vitamins. Without vegetables, the meal has only carbs. Carbs alone make you hungry soon. Do not add ready masala powder. That powder has corn flour and MSG. Use regular kitchen spices only.
What to Eat With It?
Eat it by itself. It is a full meal. But if you want extra protein, add a bowl of curd. Plain curd. No sugar. Or have a handful of roasted chana. Some people like a small salad. Cucumber and carrot. That adds crunch. But keep it simple. Do not add bread. Do not add chapati. That adds extra carbs. Oats already have enough carbs.
When to Eat?
Eat this for lunch three times a week. Monday, Wednesday, Friday. Other days eat dal or khichdi. Rotate your meals. Do not eat same thing daily. It gets boring. Boredom leads to cheating. Change vegetables. Add spinach sometimes. Add mushroom sometimes. Add paneer pieces sometimes. Keeps it fresh.
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Little Tips
Use fresh curry leaves. They give nice smell. Add a pinch of hing. Makes big difference. Squeeze lemon at the end. Gives fresh tangy taste. Helps digestion. Dry roast oats for two minutes before cooking. Gives nutty flavour. But be careful. Do not burn. Roast on low flame.
Final Talk
To lose weight, make masala oats fresh with vegetables and protein, and use very little oil. This recipe is easy, cheap, quick. Even office people can make it in morning. Pack in a box. Stays good for four hours. Reheat in microwave. Do not add extra water. Just sprinkle little water. Heat covered.
This gives around three hundred calories per serving. With protein powder, twenty grams protein. Excellent for vegetarian meal. Keeps you full from one pm to six pm. No unhealthy snacks in between. This is how you lose weight slowly. Do not expect five kilos in one week. That is not healthy. Lose half kilo per week. That is right way. Eat this meal. Walk thirty minutes daily. Drink water. That is real formula.
What vegetables do you like to put in your masala oats? Tell me below.
FAQs
1. Can I eat masala oats every day?
Yes. Eat it once a day. Lunch is best. Change vegetables daily. Do not eat for all meals. Drink water.
2. Is instant packet masala oats good?
No. Packets have sugar. They have preservatives. Too much salt. Use plain rolled oats. Make fresh at home.
3. How many calories in one bowl?
Three hundred calories. Without protein powder. With protein, three hundred fifty. Use one teaspoon oil only.
4. Can I make it without onion and garlic?
Yes. Skip them. Add more tomato. Add ginger. Add hing. Tastes good.
5. How long does it stay fresh?
Four hours outside. One day in fridge. Add water while reheating. Heat covered.
