Whole wheat lavash rich in vitamins and minerals such as: vitamin B1 - 19.1%, choline - 11.8%, vitamin B5 - 14.4%, vitamin B6 - 16.3%, vitamin E - 24.5%, vitamin H - 13.6%, vitamin PP - 25.5%, silicon - 104.4%, magnesium - 17.8%, phosphorus - 30.3%, chlorine - 17.8%, iron - 19.7%, cobalt - 36.2%, manganese - 122.8%, copper - 31.2%, molybdenum - 23%, selenium - 83.1%, zinc - 15.2%

What are the benefits of whole grain lavash?

Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched amino acids. A lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
Kholin is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
Vitamin E has antioxidant properties, is necessary for the functioning of the gonads and heart muscle, and is a universal stabilizer of cell membranes. With vitamin E deficiency, hemolysis of erythrocytes and neurological disorders are observed.
Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient consumption of this vitamin can lead to disruption of the normal condition of the skin.
Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
Silicon is included as a structural component in glycosaminoglycans and stimulates collagen synthesis.
Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
Iron is part of proteins of various functions, including enzymes. Participates in the transport of electrons and oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, and atrophic gastritis.
Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
Manganese participates in the formation of bone and connective tissue, is part of enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by slower growth, disturbances in the reproductive system, increased fragility of bone tissue, and disturbances in carbohydrate and lipid metabolism.
Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.
Molybdenum is a cofactor for many enzymes that ensure the metabolism of sulfur-containing amino acids, purines and pyrimidines.
Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
Zinc is part of more than 300 enzymes, participates in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and the presence of fetal malformations. Research in recent years has revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

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You can see a complete guide to the most useful products in the appendix.

My children they love thin pita bread, sometimes I even buy it! They cut it with scissors, drag it around the apartment, half dries out, half becomes moldy, and they still eat some of it. But I want to cram something healthy into them, but the lavash is made from white flour, which is not healthy at all! I decided to make a knight’s move and bake a whole grain one, then my fantasy got wild and the idea came to add freshly ground buckwheat, so here you go: whole grain river lavash! The children, by the way, did not approve, the adults liked it.

Making them is very simple and quick, especially if you have a pasta machine, with which you can easily roll out the dough evenly and smoothly, much better than using your hands.

For the test:

100 gr. buckwheat flour (I ground green flour);

200 gr. whole grain wheat;

165-170 gr. hot water;

5-7 gr. salt.

Process:

Pour salt into hot water, stir a little, add flour. Mix everything until the flour is completely moistened and smooth.

Wrap in film or bag and leave for 20 minutes.

Remove and knead until elastic. The dough will be sticky at first, then dense as the gluten develops. You can knead it, leaving it to sit from time to time, so the process will go faster and more efficiently.

Kneaded dough scraper divide into small pieces.

Form each piece into a ball and cover with film or a bag.

Press the ball of dough and roll it out with a rolling pin into a flat cake about 0.5 cm thick.

Roll out the dough using the first or second division when the rollers are wide enough. If necessary, the rolled out dough can be cut into two or three parts so that the pieces fit in the frying pan, because after repeated rolling out the dough will become much longer.

Moving the transfer handle to the middle position, pass the dough through the rollers again.

Heat a frying pan well without oil, ideally a cast iron one. Bake lavash pieces on it for a few seconds on each side. As soon as you notice bubbles on the surface, it's time to turn it over.

Sprinkle the finished pita bread with water from a spray bottle and place it in a bag to soften. If you don’t splash water or hide it in a bag, the pita bread will turn out crispy and brittle, like chips, which is also delicious.

Ready! I baked the same one just from whole wheat flour, it was wonderful!

Good luck and see you soon!

If just recently all nutritionists strictly advised to exclude all flour products from your diet, today the view on healthy eating and diet has changed dramatically. The main principle of losing weight is not to sharply limit yourself in flour, but to create healthy dishes from flour products that can help you get rid of extra pounds!

Is it possible to eat lavash while losing weight?

Lavash is one of those healthy dishes that not only can, but also should be included in your diet when losing weight.

Despite the fact that this dish belongs to the category of slow carbohydrates, the diet allows the use of pita bread as a basis for preparing various dietary dishes. A small amount of pita bread will not negatively affect your figure, but at the same time you will get a huge number of healthy snacks and desserts. With the help of lavash, you can prepare holiday dishes, sweet desserts and even pp cakes, which is just a godsend if you adhere to proper nutrition.

Another advantage of this flour product is its long shelf life, which means that your dishes can be stored in the refrigerator for several days, which is important if you cook in advance.

Many people ask what is better to include in their diet - bread or pita bread? It depends on what goals you are pursuing. If you just want to get some carbohydrates, and slow ones at that, then it is better to include whole grain bread in your diet. If your goal is to diversify your boring diet, then add lavash dishes to it.

Do lavash make you fat? Just like any other product eaten in large quantities! But since the calorie content of lavash is much lower than the calorie content of ready-made cakes, desserts and fatty snacks, you will even lose weight!

How many calories are in lavash

Different types of pita bread contain different amounts of calories, so when preparing recipes you need to keep an eye on this in order to correctly calculate the KBJU.

There are several types of this product:

Armenian Lavash - 235 calories
Georgian Lavash - 270 calories
Uzbek Lavash - 260 calories

Armenian lavash is baked in the form of thin sheets, in which it is convenient to wrap food. This type is used in the preparation of various dishes and dietary desserts. However, you can safely include other varieties of pita bread in your diet. When consumed in moderation, they will not harm your figure.

Lavash has an average glycemic index of about 60 units, which is considered high. But if you prepare this product yourself from whole grain flour, you can lower the index to 40 units.

As for the balance of BJU, carbohydrates, of course, predominate here - 7.9/1/47, however, if prepared correctly, you can safely include lavash dishes in your diet.

Whole grain lavash - recipe

If you want to make this flour product super healthy, then you just need to use whole grain flour when preparing it. To do this you will need:

300 grams of any whole grain flour. This type of flour contains much more nutrients and minerals, and is also a source of fiber, which is important if you are following a healthy diet or diet. Don't forget to sift the flour before cooking.
200 ml water. We use boiled water, cooled to 30-40 degrees. This is just an approximate amount of water, it is possible that you will need more or less. You will have to adjust this yourself depending on the consistency of the dough. It should not be too tight, but should be soft.
2.6 grams of salt. Be sure to add a little salt for taste.

Add salt to the water until it completely dissolves. Then add water to the flour and begin kneading to the desired consistency. After this, you need to give the test a little time to “rest”. Place it in a bag and leave for 30-40 minutes. Then we take it out, knead it and divide it into pieces or balls of the required size. Roll out each ball and begin baking in a dry frying pan on both sides. It is important to warm up the pan well before baking, and just before you bake the pita bread, you can reduce the heat.

How to make diet pita bread from rice flour

This dish can also be prepared from rice flour, which is actively used in proper nutrition.

2.5 cups rice flour. Dishes made from this type of flour turn out very tender and tasty. A big plus of rice flour is that it is gluten-free. There are two types of rice flour - white and whole grain. We will use white flour in our recipe.
200 ml water.
1 egg. This will make the dish more tender.
½ teaspoon salt. You can add a little more if you like saltier dishes. But remember that salt retains fluid in the body.
1 teaspoon sugar. This will highlight the taste of our dish.

In a separate container, mix all dry ingredients. Then add water and start kneading the dough. When you have a pliable and soft dough, set it aside for half an hour. Then punch down, form into balls and roll out. We fry our flatbreads in a dry frying pan. Fry thoroughly on both sides until golden or brown.

PP lavash strudel with apples

This quick and easy dessert recipe will fit perfectly into any diet.

1 thin pita bread.
3 medium apples. Since we will not use sugar, it is best to choose sweet varieties of apples. For greater convenience, it is better to grate the apples, then the dessert will be prepared faster.
cinnamon. To add a little sweetness, you can use cinnamon. If you wish, of course, you can also add any natural sweetener.
natural yogurt. We will grease our strudel with it to get a crust. If you have a sweet tooth, you can add a natural sweetener to your yogurt!

So, add cinnamon to the grated apples and mix well. Cut the lavash into 4 squares. Place the filling in each square and roll it into a roll. Spread yoghurt on top. Bake in the oven for 20 minutes at 180 degrees.

PP lavash with cottage cheese

Another exceptional dietary dessert option that can be safely included in your diet.

1 thin pita bread
200 grams of cottage cheese. You can use low-fat cottage cheese, as long as it is not sour.
2 bananas. Choose sweet fruits, this way you will make your dessert sweet without adding sugar.

Place cottage cheese on pita bread and banana slices on top. Wrap everything up and put it in the oven for 5-10 minutes.

PP pizza on pita bread

We should also talk about making pizza based on lavash. This universal dish is prepared very quickly and you can always have lunch or even dinner with this pizza.

The main secret of its preparation is choosing the right ingredients that will make this dish truly dietary. Instead of the usual and familiar dough, it is best to use whole grain pita bread. This way you will not only reduce the calorie content of the finished dish, but also make it even more healthy.

Speaking about the filling, it should immediately be noted that fatty meats, sausages, bacon and fatty cheeses will have to be excluded. The same applies to fatty sauces and dressings. What can you put on pizza?

seafood. The entire range is at your disposal. All seafood is low in calories but rich in protein.
lean meats - veal, beef, chicken, turkey.
vegetables. Here you have a huge choice, you can use any vegetables.
low-fat cheeses. Choose varieties with a fat content of no more than 20%.

PP pita chips in the oven

If you are a fan of potato chips, but are forced to limit yourself to fast food in order to lose weight, then you can always prepare a more dietary version of chips using pita bread. It’s worth noting right away that the calorie content of these chips is 370 calories, which may seem like a lot. But do not forget that regular chips contain up to 550 calories, and such a product may also contain a lot of harmful additives and dyes.

200 grams of lavash. We use, of course, thin Armenian lavash. We cut it into small squares (it is best to do this with scissors), these will be our chips.
2 tablespoons of vegetable oil. Any variety can be used.
Salt. Add to your taste, but do not oversalt. It is best to limit yourself to half a teaspoon.
Paprika. You can use paprika as an additive; it will not only add a special taste, but also add color.

Pour oil over the chip squares and mix carefully and thoroughly so that everything is evenly soaked. Salt and add paprika. Place in the oven for 7 minutes (temperature 180 degrees).

Of course, you shouldn’t indulge in such a dish very often if you are on a diet, but from time to time you can and should not only treat yourself!

Dietary lavash roll with crab sticks

This pp recipe is very popular among those losing weight. 100 grams of this dish contains only 112 calories, so you can safely cook it on regular days and on holidays, so as not to break your diet during the feast.

100 grams of thin pita bread.
300 grams of crab sticks. 100 grams of this product contains only 90 calories, so it is an ideal solution for dietary nutrition.
200 grams of processed cheese.
boiled eggs. In total we will need about 5 eggs.
cucumber. One medium cucumber will be enough to prepare the roll.

The cooking process itself is extremely simple. First of all, grate the crab sticks, eggs and cucumber (don't forget to squeeze out the juice). Now take the pita bread and spread a layer of cheese on it, put the cucumber in the next layer, then the crab sticks and finally the egg. We roll everything into a roll and put it in the refrigerator for 2-3 hours.

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PP envelopes from lavash

Another simple and interesting way to diversify your diet is to prepare simple PP envelopes or PP triangles. There are many filling options here, so you won’t have any problems choosing. The main rule for preparing this dish on pp is to bake it in the oven, and not to fry it in a frying pan in vegetable oil. One of the simplest and most popular recipes is lavash envelopes with cheese or cottage cheese.

So you will need:

70 grams of cheese. Use low-fat hard cheese. If you want to significantly reduce the calorie content of this dish, you can replace the cheese with cottage cheese.
1 tomato. This vegetable goes perfectly with cheese.
Any greens you like.
Pita.
1 egg. We will dip our pp envelopes into the egg mixture before putting them in the oven.

Grate the cheese and mix with chopped herbs and tomatoes. The filling is ready. We cut the pita bread into pieces of the required size, so that it is convenient to twist the envelopes (15 by 30). Place the filling at the beginning of the pita bread and fold the envelope, then dip it into the beaten egg (don't forget to add salt and pepper) and place it on a baking sheet. Bake for 10-15 minutes.

Dietary PP lavash rolls

Don't know what to have for breakfast, lunch, snack or even dinner? Then pp rolls with different fillings are an excellent option for proper nutrition and diet.

Lavash with pp filling for breakfast is a lot of delicious options that are easy to prepare and at the same time healthy:

low-fat cottage cheese with fruits or berries. You can add a little natural sweetener.
soft low-fat cream cheese with herbs. Use cheeses such as Philadelphia and ricotta.
peanut butter with fruits or berries. Spread a thin layer of paste on the pita bread, top with a layer of fruits or berries. These pp rolls will be an excellent alternative to pp desserts.
Egg with herbs and low-fat cream cheese.

If you want a snack with lavash, then you may like these options:

salmon or salmon fillet with cucumber and herbs
boiled beets with walnuts, seasoned with natural yogurt
hummus with lettuce and arugula
tuna in its own juice with herbs and vegetables

For dinner you can use pita bread stuffed with:

boiled chicken fillet with herbs and vegetables
boiled fish seasoned with olive oil and herbs
low-fat cottage cheese with spinach, seasoned with spices and salt

Dietary lavash roll with chicken

This diet roll recipe is ideal for both a feast and a regular snack.

300 grams of boiled chicken fillet or turkey. The meat can be cut into small cubes or separated into fibers, as you prefer.
3 tomatoes. We cut them into thin circles.
green leaves. Take a whole bunch, since we will need a whole layer of leaves.
70 ml natural yogurt. You can add salt and pepper to it according to your taste.
2 sheets of thin pita bread.

Spread the first sheet of pita bread with yogurt and place the chicken on it, then a layer of lettuce and tomatoes. Cover with the second pita bread and also grease it with yogurt. We wrap everything in a roll and put it in the refrigerator. After a couple of hours you can take it out and cut it into rolls.

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PP lavash rolls

If you love diet pita rolls, then we offer several excellent recipes that will help you out during your diet.

One of the most popular recipes is salmon roll in lavash. For this dish you will need:

lightly salted salmon. This fish is rich in nutrients and is also a valuable source of omega 3. Cut the fish into thin strips.
cream cheese. Use low-fat cheese. As a last resort, you can use natural yogurt.
Any greens. The more greens, the tastier and healthier our roll will be.

Spread cheese on a thin sheet of lavash, put fish on top and generously sprinkle everything with herbs. Wrap it up and put it in the refrigerator. The calorie content of such a dish is approximately 190 Kcal per 100 grams.

If you follow a vegetarian diet or just fast, you can always make a Lenten roll.

hummus. This chickpea snack is the perfect solution for many Lenten dishes.
avocado. Add healthy fats and omega 3s to your diet by including this essential fruit.

Spread a thin layer of hummus on the pita bread and place avocado pieces on it, wrap the roll.

If you want to make a completely dietary lavash roll, then take the following ingredients:

shrimps. 100 grams of shrimp contain only 95 calories, but the protein content is as much as 19 grams!
natural yogurt. We take low-fat yogurt without adding various additives.
Any greens to taste.

Spread yogurt on pita bread, place shrimp and herbs on top. Roll it up and let it brew for a while.

As you can see, a diet is not at all a refusal of varied and tasty dishes. With the help of lavash you can make your diet menu interesting and unusual. Be sure to try our recipes and lose weight easily!

Armenian lavash made from whole grain flour in a frying pan rich in vitamins and minerals such as: vitamin B1 - 32.5%, vitamin B5 - 11.7%, vitamin B6 - 19.8%, vitamin PP - 24.1%, potassium - 14.1%, magnesium - 33 .4%, phosphorus - 43.4%, iron - 19.5%, manganese - 197.7%, copper - 39.9%, selenium - 109.2%, zinc - 21.1%

What are the benefits of Armenian lavash made from whole grain flour in a frying pan?

Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched amino acids. A lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
Iron is part of proteins of various functions, including enzymes. Participates in the transport of electrons and oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, and atrophic gastritis.
Manganese participates in the formation of bone and connective tissue, is part of enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by slower growth, disturbances in the reproductive system, increased fragility of bone tissue, and disturbances in carbohydrate and lipid metabolism.
Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.
Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
Zinc is part of more than 300 enzymes, participates in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and the presence of fetal malformations. Research in recent years has revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

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You can see a complete guide to the most useful products in the appendix.

It is very difficult to find bread with a natural composition, whole grain flour, without sugar and yeast on store shelves. But preparing it by hand is long and troublesome. Homemade whole grain lavash can serve as a substitute for not very healthy store-bought bread. It has a minimum of ingredients and takes about 20 minutes to prepare.

Whole grain lavash: preparation

Ingredients

250 g whole wheat flour

50 ml warm water

salt, spices to taste

Cooking process

1 step

Mix flour with salt and spices. The base is whole grain flour (wheat or spelled), you can add some unusual flour like chickpea or carrot. In our recipe we use whole grain wheat and chickpea flour from Zemledar.

Step 2

Heat the water, but do not bring it to a boil. The water should be warm.

Step 3

Make a funnel in a pile of flour, pour water into it a little at a time, knead the dough. It should be firm, but not soft or elastic.

If desired, you can add spices or herbs to it. Roll it into a ball.

Step 4

When you have kneaded the dough, leave it to “rest” for 30-35 minutes, you can put it in the refrigerator.

Step 5

Tear off a piece of dough and roll it out very thin (to the size of the pan). You can not fry all the dough at once, but hide it in the refrigerator and fry as needed.

Step 6

Fry the dough sheet in a preheated frying pan without oil on both sides until golden brown.