Lately people have started gravitating towards more healthy and natural food options. When you visit the grocery store there is so much to explore with a constant influx of new healthy ingredients that can be incorporated into our daily meals. On a recent visit to Costco I picked up a bag of Chia (which was a new item there)though I dint have any recipe in mind at the time when I bought it. This evening I was kneading my dough for Chappati/ Roti and was thinking of a way to make it even more healthier when it suddenly struck me that I could add some Chia and Flax seeds to it. I was so happy with this little discovery and the outcome and hope you enjoy this too :)
What is Chia?
It is truly one of the oldest and best Super foods available. Chia was a staple in the diets of both the Aztecs and Mayans in Central America, and it was recognized not only for its superior nutritional qualities, but also for its invigorating properties. Much like quinoa, Chia's very existence was threatened with the arrival in the Americas of the Spanish Conquistadors. The invading Europeans banned any foods thatwere linked to traditional Aztec religion or tradition. Luckily thanks to a few small tribes of indigenous peoples, cultivation of chia continued until today.
What make Chia seeds so terrific?
Chia is a great source of Omega 3's.They can be stored for long periods of time without becoming rancid. Chia is also high in protein and very high in fiber. Chia seeds are easy to digest and don't need to be ground or mashed to release their nutritional benefits. One ounce of chia seeds, roughly 3 tablespoons, contains 150calories, 10 grams of healthy fat (mostly polyunsaturated fat) 0 mg cholesterol,6 milligrams of sodium, 5 grams of protein, 200 milligrams of calcium,and 12 grams of fiber. Chia seeds also contain phosphorus, magnesium, manganese,copper, iron, niacin and zinc.
I used milled Flax seed for my recipe ground or mashed form seeds as it more easy to digest and the seeds render more nutritional benefits when ground. It is also a good source of omega-3 , fiber and can be used as a fat substitute. Please note that milled flax seeds need refrigeration after opening. The flax seed makes the Chappati/ Flat bread very grainy and releases its oils when cooked.
Please check the Note and Tips section below for more healthy Chappati/ Flat bread ideas.
Makes 8
Ingredients
2 1/2 C - Whole Wheat flour
1 Tbsp - Chia
2 Tbsp - Milled Flax seed
1 Tsp - Oil
Salt to taste
Warm water to knead the dough
Olive Oil Spray (optional)
Directions
- Mix wheat flour with warm water, salt, oil, chia and flax seed. Knead well. Let the dough rest for at least 10-15 mins
- Make balls (slightly bigger than a golf ball) out of the dough
- Dust the work area with flour to make sure your Chappati's don't stick while rolling them.
- Keep rotating the Chappati after every stroke to get a perfectly round shape.
- Heat the Tawa or griddle and cook the Chappati on both sides until its golden brown and just right.
- Take the Chappati off the heat and spray some olive oil.Serve hot.
Notes and Tips
- If you dont get ground flaxseeds, buy whole flax seeds and grind them using a good blender.
- You can also try adding these things into you Chappati dough:
- Wheat germ (excellent source of Vitamin E and Folic acid)
- Quinoa flour
- Ground oatmeal
healthy and delicious...
ReplyDeleteThanks Tina
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