Tip Three: Boost Nutrition to Food Items - Wheat and Ragi Flatbread

Wheat and Ragi Roti or Flatbread

Roti or fire-toasted/puffed flatbread is the most common part of the meal all over India, but more prevalent in the Central and Northern parts of the country. It is made with whole wheat flour and comparatively nutritious as compared to another basic grain such as Rice. 

Diabetes is very prevalent among Indians because carbohydrates are a major portion of Indian food which increases the glucose release in the system. This value is called as Glycemic Index (GI).

In simple words, the Glycemic Index is explained as the measurement of glucose release after the intake of carbohydrate-containing food. It is a carbohydrate ranking based on its impact on glucose release levels. The GI index is measured from 1 - 100 and is divided into three levels as follows:

• Low GI: 1 to 55
• Medium GI: 56 to 69
• High GI: 70 to 100

However, the GI index does not take into account other nutritional content of the food such as proteins, vitamins, and minerals. To counteract the quantity issue, researchers developed the glycemic load (GL) measurement, which accounts for the quantity of the food being eaten. The glycemic load looks at both the quality and the quantity of the carb. It is calculated by multiplying the GI by the number of carbohydrates (in grams) in your portion size, then dividing that number by 100. It is recommended to keep your daily GL under 100.

For example, an apple has a GI of 40 and contains 15 grams of carbs. (40 x 15)/100 = 6, so the glycemic load of an apple is 6. This is considered a low GL food.

The GL values can also be broken down into three ranges.

• Low GL: 1 to 10
• Medium GL: 11 to 19
• High GL: 20 or more

Depending on your health goals, following a GI-based diet might mean you'll be able to rely less on standard dieting measures such as calorie counting or regimented portion control. Simply being more mindful of your carb choices rather than severely limiting them can also be more sustainable in the long run, as compared to more restrictive diets.

Any guesses what is the GI value of Whole Wheat Roti is? It stands at 69; at an upper Medium level. That's pretty high 😔 !

Can we reduce the GI value so that the basic food item can still be enjoyed and will be nutritious? 

By pairing the Whole Wheat flour with Ragi flour, you can reduce the GI value. Ragi Flour stands at <40 GI value (finger millet). It is considered a poor man's food. I wonder why? 

Make the roti dough using Whole Wheat /Ragi flour in a 1:1 ratio that will reduce the GI value and GL too, ultimately. In such a ratio, the GI will be 69+40/2 = 54.5, taking it to a low GI level. In addition to lowering the GI value, Ragi flour has many other nutritious qualities.

Ragi is finger millet, which is high in protein and minerals in comparison to all other cereals and millets. It is also a source of protein, which is perfect for vegetarians. Ragi is a great source of iron making it beneficial for individuals with low hemoglobin levels. 

Below are the instructions on how we made the whole wheat and ragi roti or flatbread:

The ingredients needed to make the dough for flatbread are 1/2 cup of Whole Wheat flour (atta), 1/2 cup of Ragi flour, 2 pinches salt, and 100 ml of lukewarm water. Combine the dry ingredients and slowly add the water to bring the ingredients together. Make sure to gather all the mixture from the sides and knead the dough until it's not sticky and make it into a ball. Rub a teaspoon of cooking oil on the surface of the dough and place it in a bowl with a lid to cover. Put it aside for 15 -30 minutes. 

Quick Tips: Add water slowly as sometimes based on the flour, it may not require all the amount. If the dough seems flaky and dry, add a little more water.  However, if the dough seems sticky, add more flour to absorb the water.

                                         

Make lime size balls and then roll out each ball into flat roti with a rolling pin. Make sure each roti is evenly rolled out. 

Then toast each of the roti for a couple of minutes on each side on the Tawa (or flat pan). Next, transfer the toasted rotis onto the round stainless steel BBQ Grill Netted Mesh with Handle. Once the roti or flatbread puffs up, transfer into a flat container with a lid to keep the rotis warm. Rub or spray oil or butter to keep them soft.

The rotis or flatbread are now ready to be served and enjoyed with your favorite curry. We have a great selection of curries as well; check them out on our recipes page. 

We hope you are enjoying reading about our tips during this Navratri. If you have a good tip to share, please post a comment. We love hearing from our readers. 

*Reference Materials: https://www.verywellhealth.com/glycemic-index-chart-for-common-foods-1087476

Throwback Thursday: Protein Packed Lentil Waffles

Still thinking about the pesarattu waffles my mom and I made last year with our waffle maker from Costco. Pesarattu is a type of dosa made with lentils. Instead of making it the traditional way, we kicked it up a notch and used the dosa dough to make WAFFLES!!!

Check out these crispy lentil waffles... 

Whole Moong waffles

Ingredients

• 1 cup whole Moong (mung bean) and 1/8 cup rice soaked for 6 to 8 hours 
• Onion, finely chopped
• Cumin seeds
• Salt for taste

Procedure

We used our stone grinder and ground the soaked moong dal and rice to a smooth consistency (consistency of dosa dough).  Once the dough is prepared, it's time to make the waffles.

As you will see in the video, we applied oil on the waffle grooves and then poured the lentil and rice batter. Make sure to evenly spread the batter in the waffle maker. (Please see video for details). 

The waffles can be enjoyed on their own or with your favorite chutney. 

How do you use your waffle maker? Do you make savory waffles too? Please share your comments with us. 

Karapappalu - Crispy Ragi and Kale Patties

It's surely been a healthy ride these past couple of months...and still going! We're ending National Nutrition Month with a "Krispy" twist; scroll down for more details...

Every year my mom and I try various ways to eat better and stay healthy. Rice is our staple and we ate a lot of it. Alas, that has come to an end. Instead of eating rice heavy meals, we switched to salads for dinner. Don't get me wrong, I still eat rice but not as much as before. 

Does judge me when I say this but I love shopping for food items more than clothing. I love the aromas of different spices, herbs, fruits and vegetables. Our local farmers market has a good stock of vegetables and that's where we got the KALE. 

Didn't realize it at the time but I think we bought too much. So we started using it in everything. Even kale in Karapappalu! 

Karapappalu are crispy rice and moong dal patties that are a popular Telangana snack.  We got soo bored of eating salads few weeks back that we got creative and made Karapappalu with kale and other healthy ingredients. Check out the recipe below and tell us what you think:

Ingredients

- 1 cup Ragi flour

- 2 cups Rice flour

- 1 long squash

- 1 cup kale, finely chopped

- 1/3 cup moong dal, soaked in water for 30 minutes

- 1/2 Tbsp chili powder

- 3 Tbsp sesame seeds

- 2 Heaved Tbsp cornmeal

- 1/2 Tbsp Salt (or as needed)

- 2 to 3 cups Vegetable Oil (for frying)

Procedure

Combine all the dry ingredients in a medium to large bowl and mix well. Then add all the vegetables and soaked moong dal to the dry mixture and mix well. 

Slowly add water to the mixture and knead until it is of dough consistency. (Note: raw vegetables release water after few minutes of taking in salt, so keep the dough somewhat dry).

Heat oil in a frying pan on medium heat. Shape (lime size) dough balls into round flat ½ cm thick patties.

Quick tip: To avoid dough from sticking to your fingers, slightly wet your hands.  You can also use wax paper or plastic bag to press the dough into patties as shown below.

Transfer each shaped patty into hot oil and fry to golden brown/reddish color. 

For best results:  Use a steel skimmer to turn each patty in-between for even frying. Then use it to transfer the fried patty into a metal sieve resting in a bowl so that excess oil can be drained. After that, you can transfer the patty to a serving bowl (see video for for clarification). 

After the patties were ready, we served them with a dipping sauce we made with sour cream and crushed dried mint. You can use Greek yogurt instead of sour cream too. 

Comfort Food Series: Waffles to the Rescue!

Idli Waffles with hot sambhar and creamy coconut chutney 

Winter snowstorm Niko plowed us in for the day, so we took the day off and experimented in the kitchen. We got out our nifty Cuisinart waffle maker and made Idli Waffles. These crispy and savory waffles are a real crowd pleaser. 

Bon Appetit!!  

Delightful Veggie Pops

This post is dedicated to my grandaunt who loves to feed everyone. Out of all the dishes my aunt makes, my mom's favorite is Sarvapindi (rice and moong dal flatbread). On our last trip to India, my mom and I visited my grandaunt and she made sure we left her home with a belly full of goodies. Along with my mom's favorite, she also made this yummy snack called Guntapongalalu*, which resembled cake pops but tasted like uttapams (Indian pancakes). 

We filled up on the the savory bites, while my aunt filled us in on the family updates. We enjoyed ourselves quite a bit and even received some recipes for our blog. Woohoo! 

Karapappalu - Crispy Rice and Vegetable Patties

Two weeks ago, we posted a recipe about a popular flat bread from Telangana (Southern region of Andhra Pradesh) called Sarvapindi made with rice flour and moong dal. Did you know, you can make another kind of bread with similar ingredients called Karapappalu. The name directly translates as spicy patties.

It's usually served hot with tangy achar (pickled vegetables), but can also be eaten with plain yogurt as shown above. We love making this during the winter season as it warms the senses and fills you up. 

Ingredients:
- 2 Carrots, peeled and grated
- 1 Chayote*, peeled and grated
- 1 bunch of Scallions, chopped finely
- ½ box or 5oz of Chopped Spinach (frozen)
- ½ cup Coriander (Cilantro), chopped
- 1/3 cup Moong dal, soaked in water for 30 min (or microwave for 2 min to reduce soaking time)
- 2 to 3 cups Vegetable Oil (for frying)


Dry Ingredients: 
- 3 cups Rice Flour
- 2 tbsp Dry Coconut powder
- 2 tbsp Sesame seeds (optional)
- 1 tbsp Chili powder (adjust to your taste)
- ½ tsp Turmeric powder
- ¾ to 1 tbsp Salt (or as needed)


Procedure:
Combine all the dry ingredients in a medium to large bowl and mix well. Then add all the chopped & grated vegetables and soaked moong dal to the dry mixture and mix well.

Slowly add water to the mixture and knead until it is of dough consistency. (Note: raw vegetables release water after few minutes of taking in salt, so keep the dough somewhat dry).

Heat oil in a frying pan on medium heat. Shape (lemon size) dough balls into round flat ½ cm thick patties. (Hint: To avoid dough from sticking to your fingers, slightly wet your hands.) Make 2-3 holes into each of the patties for uniform frying. Transfer each shaped patty into hot oil and fry to golden brown/reddish color. For best results: Turn each patty in-between for even frying.

***Quick Tips:

- Shredded zucchini or long squash can be substituted for Chayote. 

- You can use wax paper or plastic bag to press the dough into patties.

Giveaway - Fickle Flat Bread February!! CLOSED

(click on image to enlarge)

Which of these Flat Breads can you identify? (Browse through our blog for clues.) 

With so many breads to choose from, it's difficult to stay loyal to just one variety. Each of these flat breads is prepared with all kinds of flours and lentils and originate from various parts of India. And so, we coined this month as Fickle Flat Bread February, as we explore some of these colorful, flavorful, and healthy breads.

PRIZE: 
$5 Starbucks Gift Card

HOW TO ENTER:

- Email us with your answers at: ikme2010@gmail.com.

- Don't forget to "Like us" on Facebook for more updates. 
- Contest is only open to US resident states and it ends on Feb. 20th. A winner will be selected and contacted. 

We picked a winner and they have been notified. Thank you all for participating and stay tuned for more fun events. 

The answers for this giveaway are:
1) Puris or pooris
2) Dosas
3) Aloo Paratha (potato stuffed flat bread)
4) Garlic naan
5) Karapappalu or Crispy Rice and Vegetable patties 
6) Sarvapindi or Rice and Moong flat bread
7) Rava masala dosa or another type of dosa
8) Vegetable uttapam (Indian Pancakes)
9) Batura or big puri

Rice and Moong Flat Bread

Yesterday was a very special day for both of my parents...it was their birthday! Yes, you read correctly. They were both born on the same day. How cool is that! I decided to surprise them both by cooking them dinner. Nothing can compare to a home cooked meal prepared by their daughter...not even restaurant food.
I wanted to awe them with my skills. The last couple of weeks, I've shown my parents that I'm not all talk in the kitchen and I can hold my own. Last night's dinner was a testament to them that I know my stuff. I made one of my mom's favorites, Sarvapindi.

 

It is a type of flat bread made with rice flour and moong dal, sesame seeds, onion, coriander, chili powder and salt. Additional ingredients such as shredded carrot, zucchini, long squash, scallions, or spinach may be incorporated to make it more colorful and tasty.

 
Ingredients: 
- 3 cups Rice Flour
- ¼  cup Moong dal
- ½ to ¾ tbsp Chili Powder (as needed)
- 3 tsp Salt
- 3 tbsp Sesame seeds
- 1 medium Onion, chopped finely
- ½ cup Coriander (Cilantro), chopped
- ¼ cup Vegetable Oil (as needed)
- 2 ¼  cups Water


Along with the ingredients listed above, I added shredded carrots (2 medium sized) as illustrated in the pictures below.

Procedure:
1) In a large stockpot, add water, moong dal, sesame seeds, chili powder, and 3 tablespoons of oil. Bring it all to a boil, then lower the heat and mix in the rice flour into the water mixture. When thoroughly mixed, remove from heat and set aside to cool for about 10 minutes.

 2) Add chopped onions and coriander to the rice flour and mix it into a dough until it comes together as a smooth ball. (Hint: Sprinkle water if needed) Then divide the dough into 3 portions.

 

3) The flat bread can be made in an electric skillet or stove top in a flat non-stick pan. Add a tbsp of oil into the pan and spread the ball into the pan with your fingers until it evenly covers the pan bottom (to a 1cm or so thickness).

Use a wooden spatula to divide the bread into quarters and make round holes with your index finger in each quarter.
4) Add 1 to 1½ tablespoons of oil on the flattened bread and in the holes. If making this on stove top, then heat the skillet on medium to high heat. If using an electric skillet, then set the heat to 400°F. Cook covered for 3 to 5 minutes and remove the cover. Then cook on medium to low heat or 325°F until the sides of the bread and the holes start to brown and the sides are loosened from the pan (for approx. 7 to 10 minutes).

I really amazed myself and even received praises from my parents! After finishing dinner, they spent the rest of the evening relaxing and answering phone calls from well wishers. All was good!

***Quick Tip: Sarvapindi can be eaten on its own or served with achar (pickled mixed vegetables) or yogurt.

Did you know: It originates from Telangana (region in Andhra Pradesh). The name is a combination of two words, sarva (rounded container) and pindi (dough). Traditionally, the dough was pressed into a rounded brass container or wok and then cooked over stove top.

Hawa Hawaii Pooris

Whenever we have a craving to eat chole curry, we love eating it with pooris. *Pooris are another type of Indian flat breads which are made with wheat flour. If you have perfected or at least practiced the technique of making dough for chappati or roti, then making dough for pooris is a cinch. The following videos are broken down into easy-to-follow steps from making the dough to frying the pooris. We love eating pooris on cool and breezy nights when we want to eat some warm comfort food. Now with summer around the corner, pooris can also be enjoyed with mango pulp or puree.

Step 1: In a mixing bowl, mix together (3) cups of wheat flour, (1.5) tablespoons of oil, and less than 1 cup of water.

Once you are finished making the dough, you can make the dough balls. These will be rolled out and fried in the hot oil. 

Now you are ready to roll out the poori dough balls and fry in the hot oil. Hint: You can drop a tiny ball of dough in the oil to see if it's hot enough to fry the pooris. You will know it's hot enough when the tiny ball comes up to the top and you see bubbles. 

Just look at those fluffy pooris floating in the hot oil! Don't let the poori sit in the oil too long; otherwise it will soak up the oil and it will taste oily and heavy. You just have to flip it once or twice until it puffs up and is ready to be whisked out of the pan and into the drying bowl. Then just add it to the pile of hot pooris in your serving dish.

***Quick Tip: 
- For fluffy pooris add a little bit of milk when making the dough. 
- We used Deep Foods Whole wheat flour to make these fluffy pooris. This multi-purpose flour can be used to make dough for chappati, roti, poori and paratha.

Fun Fact: The title for this post was inspired by one of my favorite songs from a Bollywood movie called Mr. India and the song's name is "Hawa Hawaii".

You Gotta Love Rotis (Indian Flat Breads)

One of my favorite foodie spots when I was in college was The Kati Roll Company in New York City. They made the best kati rolls which are comprised of different ingredients stuffed inside Indian Flat breads. These ingredients range from spiced chicken kebabs, mixed vegetables to Indian cheese and pickle. These rolls were popular not just for the taste but also for their price 4.50 USD. My cravings for these rolls only grew as I got older and I spread the word about this place to everyone.  In addition I used to buy extra rolls for my parents whenever I was heading home for the weekend.
Since I loved these rolls so much, I decided to re-create them at home so I can have them whenever I want. And that's what brings me to today's post. I've perfected the kati rolls that are made with chicken but I'm not too good with vegetarian ones. That's where my mom's expertise comes in.  She's like MacGyver with cooking. You give her any random vegetable and some spices and she will prepare a magnificent meal for you. Well, I explained my dilemma to her about the vegetarian kati rolls and she began putting things together. I love watching her in the kitchen. It's like watching the Iron Chef or Chopped! competitions on TV. Now to get started on these famous Kati Rolls from NYC, you'll need the following to make 4-5 rolls. This all depends on how much you stuff in each roll as well.

 

- Paneer....................................................................... 4x4” block, cut into ½” cubes

- Bell Pepper - Green................................................... 1 large, chopped into ½” cubes

- Bell Pepper – Red...................................................... ½, chopped into ½” cubes

- Onion.......................................................................... 1 medium, chopped into chunks

- Achar masala.................................... ½ tsp OR 1 tbsp any type chili achar mashed

- Coriander chutney....................................................... ½ tsp

- Plain Parathas (round for better wrapping)................. Frozen packet

- Vegetable oil................................................................ 2 tbsp

- Salt.............................................................................. Adjust to your taste

Now the procedure for these rolls is not difficult at all. You have to just make sure all the spices and vegetables are mixed really well and place a small portion of the mixture onto each of the rotis. 

1) Heat oil in a non-stick sauce pan and saute peppers and onions with salt on medium heat. When peppers are soft, add paneer cubes and fry for 2-3 minutes. 

Add achar or achar masala and saute the mixture until it is mixed well (3minutes). Remove and keep aside.

2) Defrost the parathas for a 15-20 seconds in the microwave. Rub a ½ tsp of oil onto a grilling pan or flat frying pan and heat it on low – medium heat. Fry the roti slightly by tossing it in the pan.

OR 

3) Place ½ cup of paneer mixture in the middle of the roti and fold it from sides to cover the vegetable. Hold the roti flaps in place using a wooden tooth prick.

If you're looking for a filling snack besides that other stuff, I think these rolls would be perfect. They are great on the go like the Wendy's Chicken Go Wraps. Also, if you roll them up a bit tighter, you can cut them in half and serve them up as appetizers while watch a game. 

***Quick tip:If you have any mixture left over, store in a microwaveable container and save it for later. 

Garam Garam Aloo Paratha!!

Today is Mothers' Day!! Let's take a moment and praise our mothers for their patience, love, support and wonderful culinary talents. I had this whole plan of making her all these different dishes but my plans got messed up when we lost power on Saturday due to the weather and I just decided to stick to simple stuff. I took over her cooking duties for the Sunday and started the day by giving her lots of hugs and love.
I saw potatoes soaking in the pot and I quickly knew what she wanted to eat for lunch: Aloo Paratha (potato stuffed Indian flat-bread). If you want more information about this type of bread, search on Wikipedia. This type of flat-bread can be made with different ingredients but potato is most filling and easiest. This flat-bread can be purchased at any grocery store but you know, it always tastes better when it's made at home with love.

To make the dough and the stuffing you need the following ingredients:
- 5 medium Potatoes
- 3 cups of Atta (durum wheat flour), for making the dough
- 1 cup of Atta, for rolling parathas
- Salt, for taste
- Half of medium Onion, chopped finely (optional)
- 1 tsp Red Chili Powder
- 1 tbsp of Coriander (Cilantro), optional
- 1 tsp of Whole Cumin seeds, optional
- Vegetable Oil, for frying parathas

Procedure:
1) Wash well and microwave potatoes for 8 minutes (or until soft). Remove them from microwave immediately and immerse in cold water for 5- 10 minutes. Remove from water and peel the potatoes. Next, crumble them, add salt, chili powder and mix well and set aside. Finely cut fresh coriander and cumin seeds can be added if available.

2) Take the wheat flour in a shallow container (mixing bowl), add salt to taste and mix well. Knead the flour into a smooth dough by using ½ - ¾ cup of water. Add a teaspoon of oil and cover dough for at least 15 minutes. Watch video for further assistance:http://www.youtube.com/watchv=h2fMTSlsdg4&feature=player_embedded

3) Clean the kitchen counter and take the dough of the size of lemon flatten it and dab it with flour on both sides and roll it evenly into a circular size of approx. 6-inches diameter. Spread 2 heaped tbsp of the potato mixture onto half-area of the circle.

Fold over the remaining half onto the potato mixture and seal the ends, representing a ‘D’. Fold it once more to make a quarter and set aside. Prepare similar quarters with rest of the potato mixture.

4) Heat a Non-stick griddle or tawa on medium heat. Roll-out each quarter into parathas evenly to a size of 6-8 inches long triangle and place it on the griddle.

5) Flip to other side after 30 seconds, and spray oil around and on the paratha. Spread the oil evenly with a wooden spatula and flip the other side. Brown the paratha on both sides.


6) Serve the parathas hot with mixed vegetable achar (available in Indian grocery stores), and/or raita.