Nutritional Facts of Bajra and Cauliflower Roti, Calories in Bajra and Cauliflower Roti

by Tarla Dalal
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How many calories does one Bajra and Cauliflower Roti have?

One Bajra and Cauliflower Roti gives 33 calories. Out of which carbohydrates comprise 24 calories, proteins account for 5 calories and remaining calories come from fat which is 4 calories.  One Bajra and Cauliflower Roti provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Bajra and Cauliflower Roti recipe. Don't settle for bland bajra rotis! Feast on these delicious Bajra and Cauliflower Rotis instead. The grated garlic and spring onions really rev up the flavour of these rotis. 

Ensure that you roll the rotis immediately once the dough is kneaded; else it may turn soft and pose a problem while rolling. These rotis are cooked on a direct flame to avoid the use of oil and make them crisp.

Is Bajra and Cauliflower Roti Healthy?

No, this is not healthy. Let's see why.

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Bajra flour Bajra flour is high in protein and is a complete protein for vegetarians when combined with dal. So as a Vegetarian, include bajra in your diet.  Bajra is a great option for those on a gluten free diet. Bajra is rich in Magnesium which improves insulin response by lowering insulin resistance which is good for Diabetics and healthy heart but to be had in restricted quantity and had with low fat curds or raita to minimise the carb impact. See here for the 18 benefits of bajra flour and why you should have it.

2. Cauliflower (gobi) : Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. Rich in Antioxidant. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccolikaleradishbrussel sproutsred cabbage)  maintain Estrogen balances which is crucial for women. Read here for detailed benefits of cauliflower

3. Spring Onions : The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for DiabeticsSpring onions have also been identified to lower cholesterol levels in the body. The vitamin C also puts you at less risk of heart disease. Being very low in calories and fat and encompassing a basketful of nutrients, they are looked upon as a weight loss vegetable too. See detailed benefits of spring onions

4. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Can diabetics, heart patients and over weight individuals have Bajra and Cauliflower Roti?

Yes, this recipe is good for diabetics, heart and weight loss. Bajra flour is high in protein and is a complete protein for vegetarians when combined with dal. So as a Vegetarian, include bajra in your diet.  Bajra is a great option for those on a gluten free diet

The sulfur compounds in spring onions are known to keep blood pressure under check

Can healthy individuals have Bajra and Cauliflower Roti?

This is a high fibre recipe made with bajra which is a highly nutritious cereal; high in proteins for muscle building and insoluble fibre good for maintaining normal cholesterol levels as well blood glucose levels.

Bajra also contains different minerals like Calcium and Phosphorus good for bone health and building up the strength. It is also rich in Potassium good for healthy heart function.

Cauliflower is rich in Vitamin C which is an anti-oxidant helps in protecting the body from any damage and infections. It also contains Folic Acid which is good for improving Red Blood Cells (RBC'S) in the blood.

Combine this recipe at your meal time with nutritious Hariyali dal or Maa Ki Dal and some Palak Paneer or Drumstick Veg Curry

Fatless Maa ki Dal
Fatless Maa ki Dal

Bajra and Cauliflower Roti is good for:

1.   Strong bones 

2.   Immunity system

3.   Normal Cholesterol levels and blood glucose levels

4.   Weight watchers

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group. 

          

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym.

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover.

How to burn 33 calories that come from one Bajra and Cauliflower Roti?

Walking (6 kmph)     =         10  mins
Running (11 kmph)     =            3  mins
Cycling (30 kmph)     =           4  mins
Swimming (2 kmph)     =           6  mins
   

Note: These values are approximate and calorie burning differs in each individual

Value per roti% Daily Values
Energy33 cal2%
Protein1.2 g2%
Carbohydrates6 g2%
Fiber1.3 g5%
Fat0.4 g1%
Cholesterol0 mg0%
VITAMINS
Vitamin A90.3 mcg2%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C7.4 mg19%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)9.6 mcg5%
MINERALS
Calcium9.7 mg2%
Iron0.8 mg4%
Magnesium13.3 mg4%
Phosphorus30.2 mg5%
Sodium6.2 mg0%
Potassium45.9 mg1%
Zinc0.3 mg3%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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