Egg rolls are the favorite of many, but are they safe.?
Sure, they have veggies filling but they are anything but healthy. Wrapped in white flour and over the top deep fried make it an unhealthy choice. And if you have high cholesterol or heart disease, it's a big no-no.
I too had an egg roll craving but decided to experiment a little to make it a healthy appetizer.
For that first, I needed to find out -what was the unhealthy part.?
1. Deep-frying
Trans fat is the worst kind of fat one can eat. The human body doesn't need trans fat at all. Trans fat surges the LDL(bad cholesterol) and lessens the HDL(good cholesterol).This combination causes cholesterol to build up in blood vessels eventually increasing the risk of heart disease and stroke, which is very common nowadays.
2. All-purpose flour
White flour is high in carbohydrates and calories whereas low in fiber, protein, or vitamins, making it a low-value national food. The essential difference between whole wheat flour versus white flour is the removal of the bran and germ for the latter leaving just the endosperm. Bleaching is also done with the help of chlorine gas to give it a more white color, making it more unhealthy. Eating white flour can also cause insulin spikes. Compared to white flour, whole wheat flour is a good source of protein, fiber, and a variety of minerals and vitamins, as the whole kernel is ground into powder.
3. Filling
Nowadays many people eat meat in every meal possible starting from breakfast to dinner. Not every recipe calls for a meat-based filling. A high protein-based diet complies the kidney to produce more concentrated urine, which leads to Dehydration, which results in energy levels, muscle cramps, skin health, body odor, to increased food cravings. Constipation is another result of a high protein diet as meat doesn't have fiber. Our body requires a lot of water to digest the meat and when we fail to increase the intake of water it ends up with all these problems including Headaches.
So now when the problems are figured out, we need solutions or we can say substitutions.
First, we shall be preparing the filling. Instead of meat-based filling, I opted for salad comprising of cucumber, onion, carrot, and green chilli. Season this salad mixture with black salt and lemon juice to give a tangy twist.
Second, instead of using all-purpose flour or white flour, I used whole wheat flour which is much nutritious compared to the former. Here I have taken 1.5 cups (300gms) of whole wheat flour and kneaded it with water. Add water till it all gets together and divide it into 4 portions.
Start rolling it with the help of a rolling board and pin or substitute it with any plain surface and glass.
Take a flat pan and cook it just for 20 to 30 seconds on each side over medium flame.
Here we have taken four eggs, salt, and black pepper. Best it till it becomes frothy.
Third, we surely want to skip the deep frying part. So for that, we brush a very little oil and pour the egg mixture just like an omelet. Mind the temperature or flame is low here and just after it gains a bit shape or approximately after 30 secs put a tortilla over it. Wait for another 30 secs and flip.
Now lastly we are left with the assembly part.
Take the egg tortillas, any choice of sauce. Here I have mixed tomato ketchup and green chilli sauce in 3:1 ration and then sprinkle some black salt and chat masala or any pickle to add some tanginess to the dish. Load a generous amount salad and roll it.
Voila!!
Healthy egg roll with a twist!!
All the images are personal property of @Raka taken from Samsung Galaxy M31
Thank you for reading my post. If you like it follow @Raka
Have a good day💞