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These versions of your everyday rotis are healthier and equally tasty

Low on calories, multigrain rotis are a healthy alternative to wheat flatbreads.

Mumbai |
Updated: December 17, 2015 6:42:48 pm
While every state has its own version of the roti, the staple wheat roti is slowly being replaced with rotis made using millet flours (such as rye, which is pictured above) by those on a calorie watch.

The roti, whose origins have been traced to the vedic era, has been eaten, blessed and celebrated across the country. While every state has its own version of the roti — for example, the rice flour-based akki roti in Andhra Pradesh, the bajra rotlo in Gujarat, and the tikkar made in Rajasthan with maize flour — the wheat roti, which is a staple in most Indian households, is slowly being replaced with rotis made using millet flours by those on a calorie watch.

Plant physiologist and cookbook ninja G Padma Vijay explains in her recently released book, ‘Indian Breads – A Comprehensive Guide to Traditional and Innovative Indian Bread’, that unleavened rotis are made with pearl millet or bajra in Maharashtra, Gujarat, Rajasthan and Karnataka. “Flatbreads made from millets are healthier than those made with refined flour. This is because they are wholegrains and hence have more nutritional value since the bran, germ and endosperm are intact,” says Vijay.

Bajra rotis are winter essentials that are cooked using no oil but are served smeared with ghee. Khakra, the crisp Gujarati snack, is also traditionally made using bajra although wheat and nachni varieties are popular in the market today. Jowar or sorghum flour is used to make flatbreads that are eaten in Maharashtra in the summer with pitla, a gram flour curry. Raagi or the finger millet is also popular across Maharashtra and Karnataka.

Here are some recipes for healthy rotis:

Rye Roti
Preparation time: 20 mins; Cooking time: 6 mins

Rye roti is an unleavened, innovative flatbread, which is slightly crisp.

Method:

* Use 1 cup of rye flour and make the dough and roll out the rotis.

* Roll the rotis into 4-inch circles.

* Toast them in a non- stick pan on medium heat, till golden brown on both sides.

* Serve them hot with onion slices, lime wedges, curd and any curry.

Nutritive values for 1 roti
Calories: 187.0kcal; Carbohydrate: 40.9g; Protein: 4.3g; Fat: 0.7g; Minerals: 1.0g; Fibre: 7.4g.

The sada bajra roti is also called bhakri in Gujarat. (Source: Yummyinkidstummy)

Sada Bajra Roti (Pearl millet flatbread)
Preparation time: 20 mins; Cooking time: 6 mins

Sada bajra roti is an unleavened, traditional flatbread in Rajasthan and Maharashtra, where it is called a bhakri. In Gujarat it is called bajri no rotlo and in Karnataka it is sajje roti.

Method:
* Make the dough, shape the rotis.
* Place the roti on a greased plastic sheet and invert the sheet over a hot tava kept on medium heat, so that the roti slips onto it.
* When the base is slightly cooked, sprinkle 1 tbsp of water over the surface evenly and wait till the water evaporates.
* Flip the roti over and cook the other side.
* Puff the roti, if you like, by putting it directly on the fire, like phulkas.
* Smear each roti with 1/2 tsp ghee on both the sides.
* Serve them hot with a garlic chutney and any curry or dal.

Nutritive values for 1 roti
Calories: 203 kcal; Carbohydrates: 33.8g; Protein: 5.8g; Fat: 5.0g; Minerals: 1.2g; Fibre: 0.6g.

Out of rye, bajra and jau (pictured above), jau rotis clock the lowest calorie count.

Jau Roti (Barley flatbread)
Preparation time: 20 mins; Cooking time: 6 mins

Jau roti is an unleavened, innovative flatbread, rich in soluble fibre.

Method:
* Use 1 cup of barley flour and make 2 rotis in the same way as given for a regular chapatti, but do not smear them with oil.
* Serve them hot with onion slices, lime wedges, curd and any curry.

Nutritive values for 1 roti
Calories: 168 kcal; Carbohydrate: 34.8g; Protein: 5.8g; Fat: 0.65g; Minerals: 0.6g; Fibre: 1.9g.

Recipes courtesy ‘Indian Breads – A Comprehensive Guide to Traditional and Innovative Indian Breads’ (Westland, Rs 495) by G Padma Vijay.

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