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Bajra Palak & Gobhi ki Roti / Millet Spinach & Cauliflower Flatbreads – Diabetes Friendly Thursdays.

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Bajra Palak Gobhi ki Roti

 

DFT is bringing FLATBREADS this week. They can be baked, roasted in pan, stuffed in between like a sandwich. They can be from any part of the world and can be easily prepared. I hope you enjoy!

  

Bajra is Pearl millet, Palak is Spinach, Gobhi is Cauliflower. All these are the super foods category and can be efficiently used in a menu for a Diabetic Patient.  Please read the Health Benefits of the 3 main ingredients in Diabetes, as mentioned below in the notes after the recipe.

  

This flatbread can be consumed for breakfast, brunch, lunch or dinner. It is that versatile. It can be completely gluten free, is heart healthy and weight watchers delight, ofcourse in controlled portions. 

This is how I made it!

Bajra Palak Gobhi Roti

Yields – 6

Kitchen Equipments Required 

A bowl for kneading the dough, rolling board, rolling pin, griddle/tawa, a flat spatula.

Ingredients

Bajra / Millet Flour – 1 cup plus more for rolling. You may use whole wheat flour also to roll it. It will not be Gluten free then. You may use other kind of millet like ragi.

Cauliflower / Gobhi – 1/2 cup grated

Spinach – 1/4 cup, chopped fine

Cilantro / Coriander leaves – 2 tbsp, chopped fine

Ginger – 1/2 tsp, grated

Green chillies – 1 small, chopped fine, optional

Red chili powder – 1/2 tsp

Cumin powder – 1 tsp

Garam Masala – 1/2 tsp

Salt to taste 

Water – 1/4 cup. 

Method 

1. Take the bowl. Add all the chopped vegetable, millet flour and spices to it. Mix well with hands.

2. Start adding water, 1 tbsp at a time. Bring the ingredients together in a dough. Add little water as required. I used somewhere around 3&1/4 tbsp water to make the dough. We want a tough dough and not soft at all. Check the picture below.

  

3. Divide the dough into 6 portions. The gluten free dough can not be made in advance. It has to be dealt and made with at the same time.

4. Heat the griddle or tawa on medium heat.

5. Sprinkle the clean counter or rolling board with dry flour (millet or whole wheat). Roll one portion of dough between your palms into a smooth ball. Roll it with the pin gently into a 5 inch diameter disc. Use dry flour in between if required. Note – some experts can expand the dough into disc in between their hands. If you are that expert, please feel free to do it.

  

6. Place the rolled out roti / disc on hot griddle. Cook it from the bottom side on lower medium flame for approximately 1 minute. Flip it gently with flat spatula. Keep the flame low. Now let it cook for 30 seconds on the other side. Press it down with flat spatula and let it pick color and crispy texture, for another 30-40 seconds. Flip again and press down with spatula  for 15-20 seconds for even cooking.

7. The flat bread is ready to be served. Make it a complete meal by serving along with 1/3 cup of low fat yogurt and some oil free pickle. 

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Health Benefits of Bajra(millet), Palak(spinach), Gobhi(cauliflower).

Bajra is Pearl Millet in English. It is one of the cheapest grain available in the market. Millet’s high fiber content slows digestion and releases sugar into the bloodstream at a more even pace. This helps diabetics avoid dangerous spikes in blood sugar that lead to glucose spilling over into the urine, known as glucosuria. Consumption of pearl millets helps in minimizing the risk of type 2 diabetes. To know more about the Health Benefits of Bajra/Pearl Millet, please click here!

Palak is Spinach. The American Diabetes Association calls spinach a diabetes superfood and recommends that you regularly include this dark green leafy non-starchy vegetable in your diet. Besides being rich in vitamins, minerals and phytochemicals, spinach possesses a low glycemic index, which means eating it will help support healthy and stable blood glucose levels. To know more health benefits about Spinach, please click here!

Gobhi is Cauliflower. It is low carb, high fiber, rich in Vitamin C and non starchy vegetable. Adding it to your Diabetes meal plan can be a boon. It am be consumed raw or cooked. Lately, experts have substituted heavy white sauces with cauliflower sauces and use grated cauliflower as a sprinkle in place of cheese/ it’s that effective. To learn more about the Health Benefits of Cauliflower, please click here!

Disclaimer 
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

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Diabetes Friendly Thursdays was an initiative taken by me, not even a month ago. And I am so overwhelmed with the response it has received over twitter and Instagram with Costco, Diabetes Magazines, Nutritionists, etc following me. I can’t thank enough my 3 supporting pillars Shailja, Prachi and Sarika, who adhered my cause and made it theirs as regular contributors and partners in planning. I welcome 4 new members who will join us on and off on the weekly DFT wagon. Anupama, Apsara, Swati & Chahat, thanks buddies!

Other Entries from this week DFT featuring flat-breads and more.

Shailja’s Farinata

  
Prachi’s Maiz Masa Savory Bread
 

Sarika’s Veg Quesidellas
  
Apsara’s Baked Masala Kale Chips

 

 

Swati’s Mung Methi Dhokla 

 

Anupama’s Oats Roti 
  
Vidhya’s Baked Falafels
  
Suchitra’s Mung Dosa
  

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Reader Interactions

Comments

  1. Suchitra

    Kudos to you on this wonderful initiative that you have undertaken Sonal! I had linked a post to this. Could you check and see if it has been done properly.

    Reply

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