Tips for making healthy flat breads

Healthy flat breads can be made by combining whole-grain flours, flaxseeds, crushed almonds and fat-free yogurt

Flours

Wheat flours are high in gluten, and slightly acidic. The Millet, Buckwheat and Lentil flours are low in gluten and slightly alkaline.

1. Avoid refined flours such as Maida (All purpose flour) and white rice flour are low in nutrients and fiber.

2. Use Millet flours especially if you have gluten sensitivity (Type I diabetes).

3. Use combination of Millet and Wheat flour, or just all Millet flour if you are suffering from stomach ulcers are colitis.

4. Always use whole-grain un-refined flour for fiber.

Enhancing Flours

1. Increase fiber and omega-3 and omega-6 fatty acids by adding Flaxseed (Alsi) to flour.

3. Add crushed blanched Almonds, Hazelnuts to flour to increase Vitamin E.

Making dough

1. Replace warm water with Chach (Skim Buttermilk with live culture) or low fat Dahi (Yogurt with live culture) to add Calcium and vitamin B-12.

2. Do NOT add Ghee to make dough softer. Instead, replace water with pureed fat free cottage cheese in electric blender.

3. Do NOT cut-in Ghee to make dough for Khasta breads. Instead, use soft margarine with zero trans-fats.

Cooking Methods

1. Avoid deep fried items, such as Poori, Loach Poori, Bhature, and Khameeri Roti.

2. Avoid griddle fried items such as Paratha.

3. Naan are good. The dry active yeast enhances B-12.

4. Roti, Chapati and Phulka made with whole wheat flour, legumes and Millet are good.

Basting

The top surface of common breads are brushed with melted Ghee. Replace melted Ghee with a combination of virgin olive oil and almond or walnut oil. This reduces saturated fats and adds Vitamin E.