Masala Oats

Hero ingredient: Oats

Serves 2

Heart & Stroke Foundation Nutrient Analysis

Per Serving: 484 g

Sodium

42 mg
low

Is necessary in small amounts to help regulate fluid balance, support nerve function, and facilitate muscle contractions.

Needs to be less than or equal 120 mg/100 g to be low, 120-600 mg to be moderate and >600 mg to be high.

Magnesium

62 mg
17% (source of)

Is a key mineral that supports muscle and nerve function, helps regulate blood sugar levels, and aids in energy production. It's also important for a healthy immune system and strong bones

Needs to provide 15% of 375 mg (375 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Calcium

49 mg
6%

Calcium is vital for our bodies because it helps build and maintain strong bones and teeth. It also supports muscle function, nerve transmission, and cardiovascular health.

>Needs to provide 15% of 800 mg (800 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Potassium

1029 mg
51% (high in)

Potassium is essential for maintaining fluid balance, muscle contractions, and nerve signals in the body. It also helps lower blood pressure and reduce the risk of strokes.

Needs to provide 15% of 2000 mg (2000 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Classification of Micronutrients

Legend

  • High in: Provides 30% or more of the recommended Nutrient Reference Value (NRV)
  • Source of: Provides 15% – 30% of the recommended Nutrient Reference Value (NRV)

Hero ingredient: Oats

Nutrient Analysis
Ingredients
Method

Developed by

About Isabella Niehaus

Ingredients

  • 1 tbsp olive oil
  • ½ tsp cumin seeds 
  • 1 onion, chopped
  • 2 green chillies, seeded and chopped (if you like the heat leave the seeds)
  • 1 medium-sized tomato, chopped
  • 1 carrot, thinly sliced
  • ½ tsp ground turmeric
  • 1 tbsp garam masala
  • 2 cups water
  • 1 cup rolled oats
  • salt to taste
  • ½ cup fresh or frozen garden peas
  • 1 tbsp fresh coriander, chopped

Method

  1. Heat oil in a wok or deep saucepan and add cumin seeds. Sauté for a few minutes.
  2. Add onion and chillis and sauté until onion turns translucent.
  3. Now add the tomato, carrot, turmeric and garam masala. Sauté well. 
  4. Add 1 cup (250 ml) of the water and bring to a boil. Cover with lid and reduce the heat. Simmer for 5-8 minutes.
  5. Once the carrot is cooked, add oats and season with salt. Mix well. 
  6. The oats will soak up most of the water while cooking and it will start to thicken. Add a little more water if necessary. Cook to the consistency of your preference. 
  7. Once the oats are cooked, add the peas. Season if necessary and sprinkle with chopped coriander. Serve warm.

Tips

  1. Health benefits of the Masala Oats dish: The nutritional components of the ingredients are very well-balanced, high in antioxidants and incredibly nutritious. Oats is a great source of fibre and carbs and contain more fat and protein when compared to other grains. Oats are packed with important minerals and vitamins, making it one of the most nutrient-dense foods that can be consumed.

You can impact your health through simple lifestyle changes.

Sign up for two exclusive newsletters a year to keep you on track!

We are legally bound not to share your personal details and we will not send you promotional material. Let us support you on your journey to better health.

"*" indicates required fields

Classification Of Micronutrients

The DASH diet needs to be low in sodium and high in calcium, potassium and magnesium. The Nutrient Reference Value is the daily amount of the vitamin or mineral that the average healthy person needs to prevent deficiency.

  • Calcium: 800 mg (NRV)
  • Magnesium: 375 mg (NRV)
  • Potassium: 2000 mg (NRV)
  • Sodium (salt): Needs to be </= 120mg/100g to be considered low