The USDA Dietary Guidelines report that avocados contain “good” unsaturated fats that do not raise blood cholesterol. Although the avocado is high in fat, 60% of the fat is monounsaturated, 20% is polyunsaturated, and 20% is saturated.
Nutritionally the avocado leads all other fruits in beta carotene and even exceeds the banana in potassium. While other fruits gain sugar as they ripen, the avocado’s sugar content decreases as it matures. It contains more protein, potassium, magnesium, folic acid, thiamin, riboflavin, niacin, biotin, pantothenic acid, vitamin E, and vitamin K per ounce than any other fruit.
This simple recipe changes the everyday roti to a nutrition rich, tasty dish with the use of avocado.
Ingredients
- Avocado – 2
- Whole wheat flour – 3 to 4 cups
- Onion – 1(chopped finely)
- Cumin seeds- 1 teaspoon
- Chili powder – ½ teaspoon
- Warm water – ¾ cup
- Oil – 1 teaspoon
Directions
1. Cut the avocados into two, deseed them and scoop out the flesh.
2. Using a fork mash avocados into fine paste.
3. Set a pan add oil, splutter cumin seeds and sauté onions.
4. Add chili powder and salt let cool.
5. Transfer the sautéed onion mixture into the bowl and add avocado pulp, whole wheat flour and salt.
6. Add water gradually and knead the dough. Cover it with a moist paper towel and let it sit for an hour.
7. Roll the dough into balls and roll them into disc using a rolling pin. Use enough flour to dust both the sides.
8. Heat a non stick griddle and cook the roti on both the sides until golden
9. Serve with a side dish of your choice.
