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    Oats-Barley Health & Nutrition
    Oats-Barley Health & Nutrition
    Oats-Barley Health & Nutrition
    Ebook110 pages40 minutes

    Oats-Barley Health & Nutrition

    By Champaka Iyengar

    ()

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    About this ebook

    The goal of this book, ‘Oats-Barley Health & Nutrition’is to make food your medicine, instead of making medicineyour food. You are what you eat. By incorporating two healthy grains, oats and barley into your everyday food in creative and fun ways, this book can help you make healthy and delicious meals, so you eat healthy, drink healthy and be healthy.
    Oats and barley, two ancient grains, have been chosen in these recipes for their numerous health benefits. Oats has been used as a healing food for many years. Oats are very nutritious, fiber and protein rich, and loaded with vitamins, minerals and antioxidants. It helps to lower cholesterol and reduce blood sugar. It lowers the risk of heart disease and also helps lose weight. Barley, a whole-grain, is among the earliest grown grains. Barley is rich in soluble fiber, lowers blood pressure, improves bone health and prevents gallstones. Both Oats and barley contain beta-glucans. Recent research has shown beta-glucans to have significant health benefits including lowering LDL cholesterol, lowering blood sugar levels, and improving immune system functions.
    This book contains healthy and creative recipes complimenting oats and barley with other ingredients containing complex carbohydrates, low-fat, and high protein with a selection of whole grains, legumes, sprouts, dals, seeds, roots, vegetables and fruits.
    Though this book is targeted for diabetics and obese people,it is for anyone who is health-conscious and wants to incorporate oats and barley in their daily diet.

    LanguageEnglish
    PublisherOne Point Six Technologies Pvt Ltd
    Release dateNov 8, 2019
    ISBN9789388942386
    Oats-Barley Health & Nutrition
    Author

    Champaka Iyengar

    Champaka Iyengar a resident of Mumbai, India is an avid cook. She is accomplished in vegetarian cooking and specialises in pickles and chutneys. A winner of several cooking contests, she has regularly contributed to cooking articles in various newspapers and magazines like Mid-day, Femina, Eves Weekly, Savvy etc. She has also conducted several cooking demonstrations.Champaka’s winning entries in contests have included delectables such as ‘Double Decker Sandwich Icecream’, ‘Stuffed Potatoes’, and ‘Carrot Jamuns in Cardamom Milk’. She has featured in the “Personal Choice’ section of Eves Weekly magazine, where she presented many recipes from her Mysorean Vegetarian Delights collection.Champaka is a science graduate from Mysore University and Rashtrabhasha in Hindi. She has learnt Carnatic vocal and Violin. She is a proud mother and grandmother - she has a daughter, two sons and four grandchildren.Besides cooking, Champaka’s other interests includeClassical music, gardeningand travelling. She hails from a family of well-known writers; her uncleDr.MastiVenkatesh Iyengar was a Jnanpith award winner and her sister is a National award winner. Champaka has written several pieces of literature herself, both in English and Kannada. Her prize-winning articles on growing old with joy and pride include such titles as ’Growing Old’ and ‘No Age Bar for Learning’.Champaka’s interest in health and nutrition has motivated her to write this book using oats and barley, targeted especially for diabetics and obese people.

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      Book preview

      Oats-Barley Health & Nutrition - Champaka Iyengar

      OATS UPMA

      INGREDIENTS:

      1 cup oats

      1 cup finely chopped onion

      ¼ cup coriander leaves, chopped

      Few curry leaves

      ¾ cup tomato, chopped

      ½ cup capsicum, chopped

      ½" ginger, chopped

      1 Tbsp oil

      ½ tsp mustard seeds

      2 tsp black gram dal (urad dal)

      1 tsp gram dal (chana dal)

      1-2 green chillies, chopped

      Salt to taste

      Lemon juice to taste (optional)

      METHOD:

      1. Dry roast oats for 1 minute over medium low heat.

      2. Heat oil in a pan over medium heat. Put in mustard seeds to splutter.

      3. When the seeds stop crackling, add to it gram dal and black gram dal.

      4. Fry till the dals turn medium brown.

      5. Add green chillies, sauté for a minute.

      6. Add chopped onion, sauté till transparent.

      7. Add capsicum, curry leaves, ginger and sauté for few minutes.

      8. Add tomato, chopped coriander leaves, oats, ½ to 1 cup boiling water and salt. Mix.

      9. Cook covered over low heat till upma is done, stirring in between.

      Serve hot for breakfast, with fresh yogurt if desired.

      BARLEY DALIA UPMA

      INGREDIENTS:

      1 cup barley dalia (barley rawa)

      2 Tbsp oil

      ½ tsp mustard seeds

      2 tsp gram dal

      1 tsp black gram dal

      1-2 green chillies, finely chopped

      ½" piece ginger, grated

      ¼ tsp turmeric powder

      Asafoetida to taste

      ½ cup grated coconut

      1/3 cup chopped coriander leaves

      Few curry leaves

      Salt to taste

      Lemon juice to taste (optional)

      METHOD:

      1. Heat oil in a pan over medium heat.

      2. Put in asafoetida and mustard seeds.

      3. When the mustard seeds stop crackling, add gram dal and black gram dal.

      4. Sauté till the dals turn medium dark colour.

      5. Add to it green chillies, grated ginger and curry leaves.

      6. Add to the seasoning, barley dalia and turmeric powder.

      7. Sauté on medium low heat till the dalia turns light brown.

      8. Add to it 1½ – 1¾ cups boiling water. Sauté till dalia is almost cooked.

      9. Add to it salt, turmeric powder and chopped coriander leaves.

      10. Sauté until dalia is done.

      11. Mix into it grated coconut. Squeeze over lemon juice.

      NOTE: If desired, sauté 1/3 cup chopped onion along with the seasoning.

      MASALA BARLEY DALIA

      INGREDIENTS:

      ½ cup barley dalia

      1 Tbsp oil

      ¼ tsp mustard seeds

      ¼ cup peanuts

      Few curry leaves

      Asafoetida to taste

      ¾ tsp sambar powder

      ¼ lemon sized tamarind ball soaked in ½ cup warm water

      ¼ tsp jaggery (or to taste)

      To roast and grind:

      ¼ tsp cumin seeds

      ¼ tsp mustard seeds

      ½ Tbsp white sesame seeds (til)

      Salt to taste

      METHOD:

      1. Roast barley dalia. Add 1 cup water to it and pressure cook till 4-5

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