Healthy High-fiber Quick Breakfast idea.

A high-fiber breakfast is one of the best ways to start the day, especially for people above 50 who want to maintain energy, improve digestion, and support heart health. This Vegetable Oat Upma is a wholesome, senior-friendly breakfast that combines the goodness of oats with fresh seasonal vegetables. It’s light on the stomach, quick to prepare, and packed with nutrients that help regulate blood sugar and cholesterol levels—making it an ideal choice for older adults.

Unlike heavy fried snacks or sugary packaged foods, this healthy oats recipe provides a perfect balance of fiber, protein, and essential vitamins. The use of rolled oats ensures a soft, easy-to-digest texture, while vegetables add natural flavor, color, and extra fiber. With just a few basic ingredients from your kitchen, you can prepare this dish in under 20 minutes, making it perfect for busy mornings or a light dinner option.

Whether you’re looking for a high fiber Indian breakfast, a heart-healthy meal for seniors, or simply a quick vegetarian recipe to boost your fiber intake, this Vegetable Oat Upma is the answer. It can be customized with your favorite vegetables and spices, so you’ll never get bored of it.

Ingredients (Serves 2 people)

• 1 cup rolled oats (lightly roasted)
• 1 tbsp olive oil (or ghee for traditional flavor)
• ½ tsp mustard seeds
• 1 small onion, finely chopped
• ½ cup carrot, grated
• ½ cup beans, finely chopped
• ¼ cup peas (fresh or frozen)
• 1 small tomato, chopped
• 1 green chili (optional, finely chopped)
• 1 tsp ginger, grated
• 1½ cups hot water
• Salt to taste
• Fresh coriander leaves, chopped (for garnish)
• 1 tsp lemon juice

Instructions

1. Roast the oats
   In a dry pan, roast rolled oats for 2–3 minutes on low heat until slightly nutty. Set aside.
2. Prepare the tempering
   In the same pan, heat oil. Add mustard seeds and let them crackle. Then add onion, green chili, and ginger. Sauté for 2–3 minutes.
3. Add vegetables
   Add carrot, beans, peas, and tomato. Cook for 3–4 minutes until slightly soft.
4. Cook the oats
   Add roasted oats, salt, and hot water. Stir continuously to avoid lumps. Cook for 5 minutes until the oats absorb water and the mixture is fluffy.
5. Finish and serve
   Turn off the heat, drizzle with lemon juice, and garnish with fresh coriander leaves. Serve hot.

Benefits for People Above 50

• High in dietary fiber → Keeps digestion smooth and prevents constipation.
• Heart-friendly meal → Oats help lower cholesterol and improve heart health.
• Nutrient-rich vegetables → Supply essential vitamins, minerals, and antioxidants.
• Balanced energy → Protein + fiber combo keeps you full for longer.
• Senior-friendly → Soft texture makes it easy to chew and digest.

Quick Tips

• Read the recipe fully before cooking to plan timing and ingredients.
• For a softer texture, soak oats for 5 minutes before cooking.
• Swap vegetables according to the season (spinach, zucchini, or capsicum work great).
• Add roasted peanuts, flaxseeds, or sunflower seeds for crunch and omega-3s.

The post High-Fiber Vegetable Oats Upma (Healthy Breakfast for 50+) appeared first on Recipe by Melinda.

There’s something truly special about cooking a whole chicken — it’s hearty, flavorful, and makes the perfect centerpiece for a family dinner or gathering. If you’re looking for a healthy Indian chicken dish that combines bold spices, smoky flavor, and juicy tenderness, this Indian grilled chicken recipe is just what you need.

Traditionally, tandoori whole chicken is cooked in clay ovens, but you don’t need a tandoor to enjoy this at home. With just a grill or an oven, you can prepare this spicy grilled chicken that’s crispy on the outside and tender on the inside. The secret lies in the marinade: a mix of yogurt, lemon juice, garlic, ginger, and Indian spices that penetrate deep into the meat, making every bite full of flavor.

What makes this whole chicken recipe even better is that it’s nutritious and well-balanced. The protein-rich chicken is marinated in probiotic yogurt, turmeric (great for inflammation), and spices that not only taste incredible but also boost digestion and immunity. For women and men over 50, this dish provides a great source of lean protein without being overly heavy, making it a wholesome and satisfying option.

Whether you’re planning a weekend barbecue or a festive family dinner, this Indian-style BBQ chicken is sure to impress. Plus, the prep is simple — just marinate, grill, and serve. Pair it with roasted veggies, a fresh salad, or naan bread for a complete meal.

Ingredients (Serves 2–3 people)

• 1 whole chicken (around 1–1.2 kg), cleaned and skin removed
• 1 cup plain Greek yogurt (or hung curd)
• 2 tbsp lemon juice
• 1 tbsp ginger paste
• 1 tbsp garlic paste
• 1 tsp turmeric powder
• 1 ½ tsp red chili powder (adjust to taste)
• 1 tsp garam masala
• 1 tsp cumin powder
• 1 tsp coriander powder
• 1 tbsp mustard oil (or olive oil)
• Salt to taste
• Fresh coriander leaves for garnish

Instructions

1. Prepare the chicken
   Wash and pat dry the whole chicken. Using a sharp knife, make deep cuts/slits on the chicken (especially on thighs and breast) to allow the marinade to soak in.
2. Make the marinade
   In a large bowl, mix yogurt, lemon juice, ginger paste, garlic paste, turmeric, red chili powder, garam masala, cumin, coriander powder, oil, and salt. Whisk until smooth.
3. Marinate the chicken
   Rub the marinade generously all over the chicken, making sure it seeps into the cuts. Cover and refrigerate for at least 4–6 hours (overnight for best results).
4. Preheat the grill/oven
   If using a grill: preheat to medium-high heat.
   If using an oven: preheat to 200°C (400°F).
5. Grill or roast
   • On a grill: Cook the chicken over indirect heat, turning occasionally, for about 40–50 minutes until cooked through.
   • In the oven: Place chicken on a baking tray lined with foil. Roast for 45–55 minutes, basting occasionally with leftover marinade or oil.
6. Check doneness
   Insert a skewer into the thickest part of the chicken — juices should run clear. Internal temperature should reach 75°C (165°F).
7. Rest and serve
   Let the chicken rest for 5–7 minutes before carving. Garnish with fresh coriander and lemon wedges. Serve hot with salad or naan.

Benefits of Indian Whole Grilled Chicken

• Protein-packed – Supports muscle strength and repair.
• Healthy Indian chicken dish – Yogurt and spices boost digestion and immunity.
• Spicy grilled chicken flavor – Perfect balance of smoky, tangy, and spicy notes.
• Balanced meal – Pairs well with vegetables, salads, or whole grains.
• Easy grilled chicken at home – No need for a tandoor, just an oven or grill!

Quick Tips

• Marinate overnight for maximum flavor.
• For a smoky effect, place a hot charcoal piece in a small bowl, add a drop of oil, and cover the marinated chicken with a lid for 5 minutes before grilling.
• Serve leftovers in wraps or sandwiches the next day.

FAQs about Indian Whole Grilled Chicken

1. Can I make this recipe without an oven or grill?

Yes, you can cook it on a stovetop pan with a lid, but the smoky flavor will be less intense.

2. Is grilled chicken healthier than fried chicken?

Absolutely! Grilling uses less oil and keeps the chicken lean and juicy, making it a healthier choice.

3. Can I use boneless chicken instead of whole chicken?

Yes, but cooking times will be shorter. Whole chicken gives a more festive, traditional look.

4. How long should I marinate the chicken?

At least 4 hours, but overnight gives the best results.

5. What side dishes go well with Indian grilled chicken?

Roasted veggies, mint chutney, cucumber raita, or naan are perfect pairings.

Nutrition Information (Per Serving, Approximate)

Quick Tips: Marinate overnight for maximum flavor.

For a smoky effect, place a hot charcoal piece in a small bowl, add a drop of oil, and cover the marinated chicken with a lid for 5 minutes before grilling.

Serve leftovers in wraps or sandwiches the next day.

The post Indian whole grilled chicken appeared first on Recipe by Melinda.