Rotis are a staple of the Indian diet but do pack a lot of carbohydrates into a meal. I wanted to come up with a way to add more fiber, protein and good Omega-3 fats to a roti. Here is a version that is hearty and delicious! It does not inflate like a typical wheat roti, but cooks on a traditional tawa (cast iron pan or skillet) flat. Just make sure to cook well on both sides. Enjoy!
Recipes From My Kitchen
Many people are familiar with the benefits of chia seeds, but don’t know how to add it to their diet. This is a delicious & really easy way to enjoy them. Did you know chia seeds originated in South America? They are low in carbohydrates & very high in fiber, unsaturated fats, omega-3 fatty acids & protein. They also provide a good amount of iron, calcium and potassium (beneficial in lowering blood pressure).
I recently discovered an award-winning dietician who has amazing "Desi" recipes and meal prep ideas- she even has a free E-book for download with 25 easy whole food recipes! She is the Desi-licious RD Shahzadi. I wanted to share with you her recipe for Spicy Vegan Peanut Butter Tofu- healthy and delicious.
RECIPE FROM NUTRITIONFACTS.ORG
Avocado and almond butter add richness to this chocolaty pudding
Prep Time 10 mins
Course: Dessert Cuisine: American Difficulty: Easy Makes: 4 1/4 cup servings
Daily Dozen Food(s): Berries, Nuts and Seeds, Other Fruits Servings:
4 servings Calories: 165kcal
Dry kidney beans, soaked for 2-3 hours 2 cups Extra virgin olive oil 3 tablespoons Onion, chopped
½ large (Quick tip: mini food processor works great to chop these quickly!)
Pomi crushed tomatoes 1 cup Ginger, minced 2 inches (2 tablespoons) Garlic, minced 2 cloves Bay leaf 1 Cumin seeds 1 ½ tsp Turmeric 1 ½ tsp Ground coriander powder 2 tsp Salt 3-4 tsp, depending on your taste
Riced cauliflower is a great alternative to regular rice and grains, especially if you are watching your waistline. Here is a simple, quick recipe that you can have on the table in 10-15 minutes. Serve with a side of protein of your choice and a salad, and you have a well-rounded meal.
With the cold weather coming up, this black-eyed pea curry can be enjoyed by itself or garnished with avocados, cheese, or yogurt. It is rich in fiber, iron and anti-inflammatory turmeric & ginger. The almond meal in this version gives it extra creaminess along with added fiber, heart-healthy monounsaturated fat and protein.