Preparation 3: Veggies in Oats with a Mushroom Broth

Portion: For 2 adults

Total Time: 30 minutes

Ease of making: Intermediate

Important Note: This preparation is –

a. Oil Free

b. Sugar-Free

c. Dairy Free

d. Egg Free

I. INGREDIENTS

Carbohydrates:

Oats (raw, rolled – one full tablespoon – dry toasted) [Have low Glycaemic Index and helps in losing body weight]

Vegetables:

1. Yellow Bell Pepper (small size – half – diced) [folates, Vitamin C, antioxidant]

2. Green Bell Pepper (small size– half – diced) [consists of zeaxanthin that helps maintain health of eyes]

3. Avocado (One half – cut into 3 to 4 wedge shapes slices) [a very good option for monounsaturated fatty acids]

4. Fresh white button mushroom (8 to 10 – sliced into 4 to 5 slices each) [powerful source of minerals, manages blood pressure]

5. Onions (medium size – 1 – finely chopped) [regulates blood sugar]

6. Garlic (5 to 6 cloves – pressed) [reduces level of LDL cholesterol]

7. Cherry Tomatoes (3 to 4 – cut into halves) [good source of Potassium, Vitamins A, C & K]

8. Carrots (1 medium size – cut into thick discs) [good source of fibre and Vitamin A]

Herbs/Spices:

Fresh Rosemary Herb (3 to 4 twigs –can be used as it it) [provides neurological protection, antioxidant and anti-inflammatory]

Seeds/Nuts/Dry fruits:

1. Sunflower seeds (2 teaspoons – dry roasted) [helps control cholesterol level]

2. Dried cranberries (1 teaspoon) [anti-oxidant and provides dietary fiber]

Condiments:

1. Salt (add to taste – iodised – low sodium) [provides rehydration and muscle movement]

2. Black Pepper (1 teaspoon of freshly grounded pepper) [besides promoting digestion and intestine health, it magically helps in reducing body weight]

II. METHOD

Oats

ü Put a frying pan on low heat and put oats into it to toast for crackling, until colour starts to change from white to light brown and then set it aside

Mushroom Broth

1. Take a sauce pan, put in onions and garlic until they turn brownish

2. Then put mushroom and twigs of rosemary into it and season with pepper and salt, cover for 5 minutes

3. When mushrooms start releasing water, pour 2 medium size cups of water in it

4. Let it simmer for another 5 to 7 minutes, stir in between to mix all ingredients properly until broth becomes dark brown

5. Take a medium size sieve/colander and a big bowl, pour the contents of sauce pan through it into a bowl

6. Gently take out mushroom mixed with garlic and onion on a separate plate, we do not need rosemary anymore as it has sufficiently infused into the broth

7. Transfer your broth into a pouring utensil

Veggies

1. Take a frying pan, put yellow bell pepper, green bell pepper and carrots, season with salt

2. Turn on flame and put pan on medium heat

3. Cook these vegetables without covering until al dente

III. SERVING AND PLATING

1. Take a fresh plate and sprinkle oats onto it to make a bed of oats

2. On this bed, gently put vegetables and the mushroom mixture

3. Sprinkle cherry tomatoes

4. Place avocado slices side by side as shown in photo

5. Sprinkle sunflower seeds and cranberries

6. Place a twig of fresh rosemary on top of it

7. Put the broth utensil on one side of the plate

8. You may put cutlery as per your desire

IV. RELISH – Gently pour the broth from the sides of the plates in a circular fashion, this will help oats get moist and infused, share this plate of good health with your family and friends 😊

Keep sharing, keep learning.

Cheers!

- ΞΗΛτιΤΛ