I love to make meals / dishes with veggies mixed in them, so my kids get to eat one thing and they still get loads of nutrients without knowing they are eating their veggies, protein and fiber all rolled into one.
I often reach for gluten-free flours and I make mostly gluten-free and dairy free recipes – this is because I feel much better with no gluten or dairy in my diet.
This hasn’t always been the case though. I grew up eating white bread and butter (not everyday though), then it was ‘brown’ bread and a butter like ‘spread’ (somewhat like margarine). However in India you don’t really eat that much gluten or dairy.
When I moved to Australia though, toast in the morning became a thing. I couldn’t find fresh dosa / idli flour in Brisbane. I would buy the MTR instant idli mix and I liked it, but it wasn’t the tastiest or softest. So I just ate bread and cereal. Then of course, I would make sandwiches, ate pizza, cheese, drank milk…I think this overdose of dairy and gluten in my diet led to my leaky gut and all sorts of issues like bloating, not being able to lose weight, brain fog, no energy, etc.
I’ve since experimented with ancient grains like spelt, khorasan, etc. and the results are still the same, albeit not so intense. So I’ve kept it out of my diet – I’m not a 100% strict about it though – I don’t eat gluten-free oats for example.
So, besan or chickpea flour has made a comeback in my life. My earliest memory of besan were the bondas that the local guy outside the booze shops used to sell. He would make a ball out of boiled potato mixed with spices and dip them in a chickpea batter, then deep fry them in hot oil. It tasted divine with some spicy chilli chutney. Anyway, I’m past the deep fried foods too. That is a post for another time.
Some nutrition info – besan flour is high in protein and a whopping amount of fiber. It contains magnesium, potassium, vitamin B6, iron, zinc, folate and so much more. It is an amazing gluten-free flour that helps keep you fuller for longer, gives you loads of energy, calms you down and takes care of your heart. I make egg free quiches with it (when I run out of eggs), make pancakes, coat chicken with it, etc. It has so many uses.
Buckwheat is especially good for menopause since it helps keep the heart healthy and prevents heart disease and breast cancer. It also has a high manganese content which helps reduce depression, anxiety, etc. The nutrients in buckwheat may help to control blood sugar.
Garlic is a superfood – it helps prevent heart disease, cancer, could treat alzheimer’s disease, reduces inflammation and high blood pressure and so much more.
It is an excellent source of manganese & vitamin B6 (keeps you nice and calm) and contains vitamin C (boosts our immune system and prevents the common cold).
Studies show that you need to use garlic 1-3 times per week to see any benefits. It can be used topically or taken internally. To increase the benefits of garlic, make sure you crush it around 5 minutes before you actually use it.
This is an absolutely yummy tasting roti which has a great mouthfeel. Try it, you might surprise your family!
Besan and buckwheat roti - flat bread
- 1 small zucchini grated
- 1 large carrot grated
- 2 medium potatoes mashed
- 1 tbsp coriander powder
- ½ tsp of fresh grated turmeric / ¼ tsp turmeric powder
- Pinch of black pepper
- 1 tbsp dried garlic granules / 3-4 fresh garlic cloves crushed
- 1-2 tbsps of water
- ½ cup of besan
- ½ cup of buckwheat flour
- 1 tbsp olive oil
- Salt to taste
- Mix all ingredients in a bowl & knead well till you get a wet dough
- Make little balls and put them in between two flour dusted parchment papers
- Roll them out (I don’t bother rolling them – I put them in a sandwich maker and press down firmly – this acts like a tortilla/roti press)
- You could either dry fry them in a pan over the stove or use the sandwich maker (I always use parchment paper in a sandwich maker because I can’t find one that doesn’t have a non-stick coating on them)
- Serve with mashed boiled egg (mixed with salt & pepper) or with ghee and chutney puddi like my kids like it or with tuna maybe? Or serve them plain! The options are endless.
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