Rotis and Breads are the staple diet for almost 100% of our country. And for most people it’s present at least in two of their daily meals. But the main problem with eating too many chapatis or rotis is that it contains too many carbs and has relatively low nutritional value. But, there is a very simple solution to that problem and I am going to explain it to you here.
But First Lets take at the Nutritional Value of the Roti we are already eating
in 1 Small to Medium Roti
- Fat = <1g
- Carbohydrate = 15g (of which Fibre 0.5g)
- Protein = 2g
Now if you can see, this is not something really healthy, if not unhealthy. Lets make this into something better.
Prepare the Atta
Just buying a Multigrain Atta from the store is not enough, you can really do wonders if you prepare the mixture yourself. Because even the best brands add less than 10% of other grains in a Multi Grain Atta. So here is the list of mixture you need to purchase which is easily available from the store.
- Whole Wheat Atta = 5Kg
- Bajra(Pearl Millet) Atta = 500g
- Jau(Barley) Atta = 500g
- Ragi(Red Millets) Atta = 500g
- Soyabean Atta = 750g+
- Jawar(Shorgum) Atta = 500g
- Unflavored Protein Powder = 800g (Optional) (8g protein/10g scoop)
Add the Entire Mixture into one big container and mix it thoroughly. And now use it like regular atta to prepare your dough for Rotis or Breads.
Protein Powder = Try not to use the Whey Protein Powder we use to make our protein shakes. Use something like HealthViva’s Natural Unflavoured Plant/Milk Protein or any other unflavoured protein you can find.
Also the Protein Powder is really required for people going to the gym who are looking to gain muscle or cut fat.
Cost of Atta
All these Ingredients excluding the Protein Powder will cost you around Rs. 450. And is Capable of making 300+ Small to Medium Rotis. So the cost is Rs. 1.5 for each Roti. Ain’t that neat? If you think otherwise, then perhaps taking a look at its nutritional value will change your opinion.
Nutritional Value of the New Multigrain Roti
Serving Size: 1 Roti (Small-Medium)
- Fat = 1g (Healthy Fat from Soyabean)
- Carbohydrates = 16g (Fibre = 2.7g)
- Protein = 5g
Total Calorie/Roti = ~80 kCal.
So if you eat rotis in 2 Meals a day containing 2 rotis each, you are getting 20g of Quality Protein and 10+ grams of Fibre, which is very essential if you are looking to cut fat and loose weight.
The Invisible Benefit – What we didn’t mention was the whole lot of Vitamins and Minerals which just got added to your Daily Roti. The numerous grains used include a lot of nutritional value and health benefits. This helps in boosting your immunity and aids overall well being.
For the Richie Rich
If you are willing to spend a little more, then you can make this mixture even better by adding Flax Seeds and Oats Atta to it. More Quality Nutrition.