healthy indian cookbook + a recipe for whole-wheat roti

Whole-Wheat Roti - Global Dish - Stephanie Arsenault

Oh, there are few things better than the intoxicating scent of Indian food cooking in the kitchen. The spices, the herbs; it’s an aroma unlike any other. Of course, I {and most others, I’m assuming}, typically rely on my favourite take-out spots and restaurants to get my fix.

For the most part, I’ve always found Indian food too complicated to make on my own. It’s intimidating; all of the different ingredients, the long cooking times… it’s much easier, after all, to punch in a few numbers on my phone and order fiery vindaloo, creamy paneer, and copious amounts of buttery naan.

Alas, this is not always the best option for my wallet {or waistline}, so when May Abraham Fridel’s new book, Indian Cuisine Diabetes Cookbook, landed on my doorstep, I was eager to check it out.

The book has more than 140 recipes that not only boast the incredible flavours of India, but they meet the nutritional guidelines set by the American Diabetes Association. That said, this collection of recipes isn’t solely for diabetics, but it is also for those of us {*raises hand*} who are looking to enjoy the deliciousness that is Indian food while eating healthier.

Check out this super easy recipe for Whole-Wheat Roti, below. The process is similar to that of homemade tortillas, and is just the thing to scoop up all of that damn vindaloo that simply cannot be resisted.

“Roti {also called chapati} is a staple of Indian meals, especially in the northern and western parts of India. The word chapat in Hindi means “slap” and traditionally roti is formed by slapping rounds of thin dough between wet palms. With each slap, the round of dough is rotated and flattened. Rotis are one of the most common forms in which wheat—a staple of northern and western India—is consumed. Evidence of the cultivation of wheat dates back to the ancient Indus Valley civilization, which extended into part of modern-day northern India. Roti is made of whole-wheat flour and is traditionally cooked on a tava {a cast iron skillet}. In India, rotis are often made fresh while meals are being eaten.”

— Whole-Wheat Roti recipe, courtesy of the Indian Cuisine Diabetes Cookbook by May Abraham Fridel

Whole-Wheat Roti {Indian Flatbread}
Makes 6

Ingredients:
1 cup whole-wheat pastry flour, divided
⅓ cup warm water {100°F / 38°C}
1 tablespoon plus 1 teaspoon sunflower oil, divided
⅛ teaspoon
1 tablespoon whole-wheat flour

Instructions:
1. In a shallow bowl, combine all but 1 teaspoon pastry flour with 1 teaspoon sunflower oil, and salt and mix well.

2. Now stir with one hand as you pour warm water, little by little, into the dry mixture. Mix dough until it reaches a consistency similar to pizza dough. Knead well to get a smooth dough consistency. Cover dough with a damp cloth and set aside for 30 minutes.

3. After 30 minutes, divide dough into 6 round balls and flatten each ball. Dust flattened disks with remaining 1 teaspoon flour and, using a rolling pin, gently roll the dough into 6-inch-diameter rounds.

4. Preheat a cast iron griddle or flat skillet over medium-high heat. Place a piece of dough in the skillet and roast about 1 minute, or until it begins to bubble.

5. Turn the roti. Add ½ teaspoon of the remaining oil, spread oil all around, and continue to turn and roast the roti until it has brown edges on both sides, about 3 minutes. Using a flat spatula, press the middle of the roti as it’s cooking so it cooks evenly.

6. Repeat the cooking process with the remaining pieces of dough. Serve hot.

COOK’S NOTES
You can also make the roti dough in a food processor using a dough hook, but you need to double or triple the recipe in order for this to work. Mix the pastry dough, sunflower oil, and salt together, then add the water little by little. Keep processing the dough until you get a smooth, not sticky, consistency. You could use whole-wheat flour instead of the whole-wheat pastry flour in this recipe, but you may need to add more water for the dough to reach the right consistency.

CHOICES/EXCHANGES
1 Starch
½ Fat
Calories 100
Calories from Fat 30
Total Fat 3.5 g
Saturated Fat 0.4 g
Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 45 mg
Potassium 85 mg
Total Carbohydrate 16 g
Dietary Fiber 3 g
Sugars 0 g
Protein 2 g
Phosphorus 75 mg

ABOUT THE AUTHOR:
May Abraham Fridel is a food literacy advocate, author, philanthropist, and the founder and CEO of the organic spice company Passion for Spices. May educates both children and adults on healthy eating through food literacy programs. She grew up in the Indian state of Kerala, where the knowledge of Indian cuisine and spices was passed down to her by her family of spice growers. Her mission is to share her passion for food, culture, and sustainable living with people around the globe who want to embrace healthy eating.

Indian Cuisine Diabetes Cookbook - May Abraham Fridel

Whole-Wheat Roti Recipe from INDIAN CUISINE Diabetes Cookbook - Global Dish