Wednesday, September 21, 2011

Healthy Breakfast four

Lot of reasons to change all purpose flour to "Atta" or whole wheat flour
Before I write my recipe, let me tell you that we are missing an important nutritional food for our body with the wrong one. From what I have heard many Maldivians think wheat flour or Atta (Atta is an Indian or Pakistani name for whole wheat flour) is only consumed by diabetic patients or patients who have cholesterol or people who are on diet. I ran a medical clinic for eight years and interacted with a lot of patients (not that I am a doctor or a nurse just I love to spend time with patients who come to my clinic talking and sometimes I do translation for the doctors during consultations). From which I came to know that many Maldivians love to eat "Roshi" (Maldivian flat bread, which is made from all purpose flour) including myself, for breakfast, lunch and dinner. During these session's many patients came with constipation problems which lead to gastric problems and piles. A good reason to stay away from all foods which cause this!

Dr. Devoji Rav who worked at my clinic, specially (always) advised his patients to eat healthy and drink at least eight glasses of water per day. He will keep advising me also first thing is health. From him I came to understand that all purpose flour is not good for our body, it takes more time to digest and a lot of nutrition is taken out by refining. But as we have been eating all purpose flour since always makes it difficult for us to change our diet. But then again it's always the right time to change from all purpose to whole wheat when you know what it comes with. For more information check

1cup Whole wheat flour
1/3 cup warm water
1can Baked beans
1small onion (chopped)
2tbs olive oil

To make whole wheat roshi: In a bowl mix wheat flour, pinch of salt. Add water little by little and stir until it is combined you may not need all the water or sometimes more water may be needed. Knead the dough for 2 minutes. Divide into 3to 4balls. Roll the dough with a rolling pin until the balls resemble thin, round disks. Bake both sides on heated flat pan until done. If you are not on diet add 1tbs of butter or oil while making dough.
To make Baked beans: In a sauce pan heat olive oil fry onion until light brown add baked beans and if you want fish or chillies add some. Cook for few minutes. Season with salt.............enjoy. 

Baked beans
The humble baked bean is a nutritional powerhouse of protein, fibre, iron and calcium. It contains carbohydrate that, like that in apples, is of the low GI variety.

The tomato sauce covering baked beans is also a good source of lycopene, another powerful antioxidant shown to help prevent heart disease and prostate cancer.

The insoluble fibre in baked beans is not digested but moves into the large intestine, or colon, where bacteria act on it and produce short-chain fatty acids.

These fatty acids are thought to nourish the colon lining and protect it from carcinogenic (cancer-causing) invaders. Information taken from

1 comment:

  1. good recipe...I love eating baked beans....its easy to make and so tasty....:D