Thursday, November 14, 2013

Oats Upma with vegetables for World Diabetes day

Hello friends, Today's a very special post dedicated towards Diabetes. Yes, November 14 is commonly known among us as Children's day(India) celebrated on the birthday of Jawaharlal Nehru, the first Prime minister of Independent India. But did you know that Nov 14 is also the World Diabetes day ? Most of you may be aware of Diabetes disease. If not, in simple terms, Diabetes is the inability of the body to transfer sugar(glucose) from the blood to the body's cells which acts as the energy for the cells. This action is performed by a hormone in the pancreas called insulin. Diabetes is caused when either the body does not produce sufficient insulin or it does not use insulin correctly. High sugar levels in the blood can result in serious heart problems such as heart attacks, strokes or blindness over a period of time.

Many of my uncles and aunts have diabetes and somehow they are managing through medication, healthy and conscious eating and regular physical activity. After marriage, I came to know that my father in law has had diabetes for a couple of years and have to take daily insulin injections. Also he has problems with his foot due to diabetes. I admire my mother in law who has managed to keep my father in law's diabetes under control through healthy food choices. I am aware of the fact that my inlaws have gone through much tension involving my father in law's diabetics. Its always in my mind and not just for diabetics, simply to be healthy, I have always tried to make my cooking healthier. So when Swathi of Zesty Indian Kitchen messaged me asking whether I was interested in doing a diabetic friendly post, immediately I agreed to it. Plan is simple. A couple of bloggers are going to spread awareness about World Diabetics day ( something which I was not aware of before Swathi messaged me) by posting a diabetic friendly post on Nov 14. Thank you Swathi for planning this initiative to make people more aware. I am glad to be part of it.  

I am posting the recipe of Oats Upma with vegetables as part of the diabetic friendly post. I was planning to post this recipe from a long time but couldnt as I was unable to take good pictures till now. So how does oats upma become a diabetic friendly recipe? Oats is 100% whole grain and is full of fiber. Also oats help to lower cholesterol, stabilise blood sugar and has antioxidant and immune enhancing properties. Incorporating oats as break fast or snack or dinner makes a better and healthier food option. And what better than an upma which most love to have? 

I got the recipe for oats upma from my husband. Or I should say, I simply adapted the way my hubby prepares Poha and combined it with the regular way of preparing any upma and Tada.. Tasty flaky Oats upma which looks like Poha is the result.

Oats Veggie Upma:

Ingredients: ( serves 2)

1 cup Oats - I used Quaker quick cooking oats 
1 small sized onion 
1 green chilly
1 inch ginger
3/4 - 1 cup Vegetables ( combination of carrots, french beans, cabbage or potato)
1 Tsp Mustard seeds
1 Tsp Cumin seeds
1 cinnamon stick
2 Cloves
1 Cardamom
1 Tsp Fennel seeds
1/2 Tsp Urad Dal
1/2 Tsp Chana Dal
1 Tbsp Oil
1/4 Tsp Turmeric Powder
1 spring curry leaves
 Few coriander leaves
1/2 cup water or as required

Step 1: Cut onion, ginger, green chilly and vegetables (except pea) into small sizes. I used 1 small carrot and 3 - 6 french beans. Peel and boil the potato if using.  

Step 2: Dry roast the oats in a pan on a medium flame for 3 - 4 min till they are slightly brown or toasted. 

Method of Preparing:

Step 1:

Heat oil in a wide pan. When the oil becomes hot, add mustard seeds, cinnamon, cardamom, cloves, cumin seeds, fennel seeds, urad dal and chana dal. Let them crackle. Takes about 30 sec. Add ginger and green chilly and saute for 2 minutes. 

Step 2:

Now add onions and curry leaves. Saute till the onions are light brown and soft. 

Step 3:

Add turmeric and mix well. Add the chopped vegetables except for boiled potato and cover and cook for 2 min.

Step 4:

Add 1/2 cup water and coriander leaves and let the vegetables cook. 

Step 5:

Once the vegetables are almost cooked, add the roasted oats and mix well. Cover and cook till the oats is done as per your taste. Add the boiled potato now in case you are using it and mix well.

Simply sprinkle water if required  and stir in between. Once the oats are cooked and flaky, switch off. If you want the oats to be mushy, add more water and let it cook for some more time. 

Yummy Veggie Oats upma is ready. Serve hot as your break fast or an evening snack or even dinner. 
Always remember ""Prevention is better than cure". A proverb that we should be following through out the life. Stay healthy and enjoy :)



  1. Thanks Avika, for for joining me in creating awareness on Diabetes on this world diabetes day. Delicious and healthy recipe, yes it is hard to know that loved one have diabetes.

  2. Lot of information you have shared dear.The recipe oats upma is really good.
    Shobas Delight.

  3. Gr8 initiative.......and that Upma is really nice!!

  4. Tasty upma. Healthy too.
    Thanks for sharing.

  5. A delicious dish and such important information to share. Thank you!

  6. New, exciting, healthy way of eating oats! Excellent recipe. Loved it. Bookmarked it :)

  7. I'm not a huge fan of sweet oatmeal but am loving this savory twist!

  8. lovely,nourishing and fabulous upma :-)


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