Healthy eating can be delicious. To do this, you don’t need to give up your favorite rolls, rolls or strudels. To prepare a healthy dish with lavash, just choose its dietary version, change the filling and change the cooking method. Fortunately, there are many recipes for delicious and healthy dishes with lavash.
Let's figure out what kind of pita bread is considered dietary and how you can bake it yourself. Let's learn how to prepare a dietary filling for a delicious roll, roll or strudel. We’ll also get acquainted with recipes for delicious and figure-healthy dishes with lavash.
Which lavash is considered dietary?
There are 2 main types of lavash - Armenian and Georgian. The first is a thin, yeast-free flatbread. It contains only flour, water and salt. A number of recipes involve adding starters to the dough. The shape of the cake can be whatever you want. Usually, shawarma, lasagna, rolls and even pies are prepared from unleavened lavash. Georgian lavash is fluffier and traditionally has a round or oval shape. This is due to the presence of yeast in it.
It is the yeast in pita bread that is considered the main reason why excess weight gain is possible. After all, because of them, the Georgian product contains significantly more calories than its Armenian counterpart. Therefore, nutritionists recommend eating only Armenian lavash for those who want to get rid of excess fat and maintain an attractive figure. Its calorie content is 236 kcal per 100 g of product. At the same time, the same amount of flatbread contains 7.9 g of protein, 1 g of fat and 47.6 g of carbohydrates.
It is best to choose a regular flatbread with its natural color - yellow-cream, less often - brownish. This kind of pita bread is considered the most natural and dietary, because it does not contain coloring additives.
Attention! When buying lavash, carefully read its composition. Manufacturers can add yeast to the dough - in this case, it contains more calories than the classic one.
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Georgian Achma
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Ingredients:
- pita,
- 1 egg
- 1/3 tbsp. kefir (can be replaced with milk, yogurt, yogurt),
- 150 g cheese (preferably suluguni),
- 400 g cottage cheese,
- 0.5 tsp. salt (if needed).
Preparation:
1. Grate the cheese, mix with cottage cheese, and add salt.
2. Mix the egg with kefir.
3. Cut the pita bread to the size of the mold in which the achma will be baked.
4. Assemble the achma in layers: grease a sheet of lavash with a mixture of kefir and eggs - spread cottage cheese and cheese over the entire surface of the lavash. Then repeat it all over again (you will get three layers).
5. The top layer should be lavash, lightly sprinkled with cheese.
6. Bake in the oven at 200 degrees for approximately 30 minutes.
Delicious both hot and cold. And if you add lots and lots of greens (cilantro, parsley, dill) to the cottage cheese, it will turn out completely Georgian.
The benefits of Armenian flatbread
Since traditional Armenian lavash is made from yeast-free dough, it does not cause fermentation in the digestive tract. Due to the presence of lactic acid bacteria in the product prepared with starter cultures, its consumption has a positive effect on the intestinal microflora. And the presence of B vitamins has a beneficial effect on:
- hemorrhage;
- skin;
- hair;
- nervous system;
- metabolic processes.
Diet flatbread is rich in:
- phosphorus;
- zinc;
- magnesium;
- iron;
- manganese;
- vitamins PP, B, E (is a natural antioxidant - prevents the formation of dangerous peroxides).
Lavash is stored for a long time and does not spoil. Even if the product has dried, just lubricate it with water and it will become soft again.
Diet pita bread does not harm the body. The development of undesirable effects from its consumption is only possible if you replace most meals with it for a long period of time or eat it with harmful fillings.
Mini rolls with cottage cheese
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Ingredients:
- yeast-free lavash,
- 200–250 g cottage cheese,
- 2 tbsp. l. powdered milk,
- 3 tbsp. l. poppy,
- 1 tbsp. l. chia seeds,
- 2 eggs (1 yolk left for brushing)
- 2 tbsp. l. sweetener (for example, honey or Jerusalem artichoke syrup, or sugar).
Preparation:
1. Pour boiling water over poppy seeds to swell for 10–15 minutes, then drain the water.
2. Mix all the ingredients for the filling.
3. Cut the pita bread into strips, spread the filling along the entire length and roll.
4. Brush the top with beaten yolk and place in an oven preheated to 180–200 degrees for 15–20 minutes.
Can be served both hot and cold.
How to bake thin lavash with your own hands
Making dietary lavash with your own hands is quite simple. Below is a recipe for a classic yeast-free Armenian flatbread. There are no fundamental differences in the preparation of dietary lavash, so it can be prepared according to other recipes.
Ingredients:
- 3 cups flour;
- 1 glass of hot water;
- ½ teaspoon salt.
Preparation:
- Salt must be dissolved in water.
- Pour flour into a bowl to form a mound.
- In portions, little by little pour salted water onto the flour.
- Knead the dough until it becomes homogeneous and begins to stick to your hands.
- Cover everything and leave for about half an hour.
- Lavash can be cooked in a dry frying pan or baked in the oven. Consider the option of cooking in a frying pan. Cooking in the oven involves the same actions, but with baking.
- Heat the frying pan over medium heat.
- Pieces of dough approximately the size of a chicken egg are rolled out to form a thin cake and placed in a frying pan.
- The dough is cooked until thin bubbles and dark spots appear on it, after which the cake is turned over to the other side.
- This side is fried in the same way.
- The resulting dietary pita bread is removed from the frying pan and placed on a bowl.
- The flatbread is lightly sprinkled with unsalted water and covered with a cloth.
Lean lavash made from whole grain flour
Ingredients
- Water – 200 ml + –
- Salt - 2 pinches or to taste + -
- Whole grain flour – 200 g + –
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Making homemade diet pita bread
In this recipe, the main thing is not to violate the technology so that after baking the pita bread does not turn out too hard.
- Pour the flour into a deep bowl, then add a pinch of salt and gradually pour in hot water. It is needed precisely to give the dough elasticity, so the finished pita bread will not break.
- Stir the very hot mixture with a spoon, then start kneading with your hands.
- Roll and knead the dough for 5-10 minutes.
- Now wrap it in film or put it in a bag and put it in the refrigerator for 25-30 minutes. The dough also needs to “rest” to maintain its elasticity.
- We take it out after a while, divide it into several parts and roll out each one on a table sprinkled with flour on both sides.
- When the first flatbread is ready, place it in a very hot frying pan and fry on each side until dark spots appear. Immediately remove and wrap in a damp towel.
We prepare the remaining pita breads in this way and wrap each one in a towel. Let it sit for a while and stack it.
As you can see, lavash according to this recipe is made practically “out of nothing” and can definitely be considered dietary and lean.
Let's now try to prepare the flatbread in a slightly different way.
Top 5 best roll recipes
You can prepare various low-calorie dishes from dietary Armenian lavash. A striking example of such food is dietary lavash rolls. They will not only saturate and provide the body with necessary nutrients, vitamin and mineral compounds, but will also allow you to lose weight and maintain an attractive figure. Plus, it doesn’t take much time to prepare the rolls.
The recipes given are the most popular, this does not mean that you should cook only in accordance with them. You can use other recipes or create your own. The key condition is the use of dietary filling and the lavash itself.
Diet strudel with fruit and curd filling
Both adults and children will enjoy this sweet strudel with a tasty and healthy filling. To prepare it, you need to take:
- 1 pita bread;
- 200 g cottage cheese;
- 3 apples;
- 2 pears;
- a handful of raisins and nuts;
- 1 tbsp. a spoonful of honey;
- cinnamon – individually;
- 1 raw yolk.
How to cook. Step-by-step preparation:
- Add honey to the cottage cheese and mix everything thoroughly to form a paste.
- Fruits are cut into small cubes.
- Distribute the cottage cheese evenly (you need to step back 6 cm from the edges).
- Spread chopped fruits.
- Sprinkle everything with raisins.
- Wrap the flatbread with dietary filling into a roll.
- Cover a baking sheet with parchment.
- The formed strudel is placed on a baking sheet.
- The surface of the strudel is greased with yolk until a golden crust appears.
- Place the dish in the oven.
- Bake at a temperature of 180-190⁰C for 20-25 minutes.
With vegetable filling
An extremely simple recipe for a dietary dish with healthy filling. This roll is recommended for those who want to lose weight and maintain an attractive figure, and for adherents of proper nutrition. Ingredients you will need:
- 1 dietary pita bread;
- 1-2 sweet peppers;
- 1 eggplant;
- 2 fresh cucumbers;
- 1-2 fresh tomatoes;
- dill, green onions, parsley or basil - individually;
- salt and ground black pepper to taste;
- 1.5-2 teaspoons of vegetable oil (preferably olive oil).
Step-by-step preparation:
- Wash greens and vegetables.
- Cut the eggplants into thin slices, salt them and let them stand for 15-20 minutes. to remove bitterness.
- Fry the eggplants in a frying pan with a little oil until golden brown on both sides.
- Peel and cut the pepper into strips.
- Cucumbers and tomatoes are cut into thin slices.
- Place the filling on the pita bread.
- They salt and pepper it.
- Roll the flatbread into a roll and cut it into portions.
- It is allowed to brown the roll in a dry frying pan.
Roll with crab sticks
The roll is prepared with a filling of crab sticks, processed cheese, eggs and cucumbers. To make the dish, take:
- thin pita bread;
- crab sticks – 300 g;
- low-fat processed cheese – 200 g;
- 5 hard-boiled chicken eggs;
- fresh cucumbers (at the rate of 1 medium cucumber per 1 roll).
Cooking consists of preparing the filling and forming the roll. To make the filling, you need to grate eggs and crab sticks, finely chop cucumbers. Then the pita bread is spread with cheese and cucumbers, sticks and eggs are laid out in layers. Now you can roll the roll. The dish should sit in the refrigerator for 2-3 hours.
Diet rolls with chicken
Thanks to the hearty and dietary filling, the roll can be served as a main course, even for a feast. Have to take:
- chicken fillet – 300 g;
- 3 medium tomatoes;
- a bunch of greenery;
- natural yogurt without additives – 70-80 ml;
- thin pita bread – 2 pcs.
How to cook:
- The boiled fillet is finely chopped or separated into fibers.
- Tomatoes are cut into thin slices.
- One sheet of pita bread is spread with yogurt.
- Place a layer of fillet on this sheet, then layers of tomatoes and herbs.
- Cover the filling with a second sheet of pita bread.
- The latter should be greased with yogurt.
- Roll up the roll.
- The dish is refrigerated for 2-4 hours.
- Before serving, cut the roll into small pieces and form rolls.
Rolls with salmon
To prepare the rolls, you need to take:
- salmon – 100-150 g;
- low-fat cream cheese (the last option is yogurt without additives);
- greens to taste, but the more, the more refined the taste.
Diet rolls stuffed with salmon and herbs are prepared as follows:
- The fish is cut into thin strips.
- Cheese is spread on the pita bread.
- Fish is laid out on top.
- Everything is sprinkled with chopped herbs.
- The roll is wrapped and sent into the cold for 1.5-2 hours.
- Before serving the dish, it is cut into small rolls.
Chicken and asparagus rolls
Ingredients (for 2 servings):
- 4 flatbreads for wraps (or pita bread),
- 2 chicken fillets,
- 170 g cream cheese,
- 100 g cream,
- 6-7 stalks of asparagus (can be frozen),
- 100 g frozen green peas.
Preparation:
1. Cut the chicken into small cubes, fry in vegetable oil until golden brown, add salt and pepper.
2. Add cream cheese and cream, mix. Cover with a lid and cook for 15–20 minutes over low heat.
3. Pour boiling water over frozen asparagus and peas for 1 minute. Drain in a colander and rinse with cold water. Chop the asparagus.
4. Fry asparagus and peas in a small amount of oil for literally 2-3 minutes.
5. Wrap the finished chicken and vegetables in a tortilla.
Low-calorie filling options
The choice of filling is limited only by its calorie content. Otherwise, what to fill lavash with depends on individual taste preferences. A tasty and dietary filling for lavash will be (some of the fillings are indicated in the given recipes):
- boiled chicken or turkey fillet;
- low-fat hard cheeses;
- plain yoghurts;
- skim cheese;
- fried mushrooms;
- vegetables;
- any greens;
- seafood (including seafood cocktail);
- fish (especially fillets from low-fat varieties);
- hummus;
- pickled onion;
- garlic (a little);
- rice or buckwheat;
- liver (preferably chicken).
It is recommended to use ground black pepper and salt as spices in the dietary filling. For those wishing to season the filling, it is best to use vegetable oil, preferably olive oil. If the recipe requires frying, it is recommended to use a small amount of vegetable oil.
Main conclusions
Classic Armenian lavash is a dietary food product. This is due to its yeast-free composition. The product is rich in nutrients and minerals. It can be used as a base for many dishes, or on its own, without harming your figure. However, if you replace all meals with it, the flatbread can harm the digestive system.
If you wrap a dietary filling in pita bread, you will get a tasty and healthy roll. Almost any low-calorie foods can serve as filling. What dish to prepare depends entirely on individual taste preferences.
What dietary dishes do you prepare with lavash? Share your favorite recipes with our readers in the comments!
With crab sticks
How to make a dietary lavash roll with crab sticks? You will need:
- three pita breads;
- 115 ml sour cream;
- three cloves of garlic;
- a bunch of fresh dill;
- 350 g low-fat cottage cheese;
- 180 g crab meat sticks.
Follow these steps:
- Mix sour cream with cottage cheese, crushed garlic, chopped herbs
- First coat each flatbread with curd filling, then sprinkle with crab sticks, cut into tiny cubes. Step back a little from the edges.
- Roll each piece into a tube, cool and serve.
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