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NDTV
5 days ago
- General
- NDTV
How To Make Perfect Gluten-Free Rotis That Don't Crack
In a rush? Can't cook? Let's be honest. The journey to mastering gluten-free cooking is often a delicious but frustrating one. You've conquered the baking, aced the pancakes, but then you try to make a simple roti, and it all falls apart, literally. The dough crumbles, the edges crack into a thousand pieces, and what was meant to be a soft, warm flatbread ends up looking more like a delicate papad. But what if we told you there's a way to make soft, pliable, and most importantly, non-breaking gluten-free rotis? The kind you can actually fold and use to scoop up your dal? It's a simple technique with the help of a game-changing ingredient. But first, let's talk about the right flours. Which Indian Flours Are Gluten-Free? Fortunately, the world of cooking offers a wonderful variety of flours that are naturally gluten-free and perfect for making rotis. In fact, many of these are staples in regional Indian cooking already. While you have the option to order gluten-free rotis online for your meals, keeping these flours handy in the kitchen is also a good idea. Jowar (Sorghum) Flour: A light, versatile flour with a mild, slightly sweet flavour. It's one of the most popular choices for making rotis in Western and Southern India. Bajra (Pearl Millet) Flour: Known for its rustic, nutty flavour and a darker colour. Bajra rotis are a winter favourite in many parts of India, prized for their warmth and nutritional benefits. Ragi (Finger Millet) Flour: A rich, earthy flour with a reddish-brown colour, ragi is packed with calcium and fibre. It's perfect for adding a wholesome twist to your rotis. Rice Flour: A simple, pure white flour made from ground rice. While it can be a little less forgiving on its own, it works wonderfully when blended with other flours to add a soft texture. Chickpea Flour (Besan): A common flour in Indian cooking, besan adds a nutty flavour and is fantastic for making chilla or pudla (savoury pancakes), and can also be used in small quantities in your roti dough for extra flavour. How To Make Perfect Gluten-Free Rotis 1. Add Psyllium husk Psyllium husk, also known as isabgol, is the magic binder you've been missing. When mixed with water, it forms a viscous, gel-like substance that gives your dough the elasticity and binding power it desperately needs. Without it, gluten-free flours like jowar, bajra, ragi have no structure. Adding a tablespoon of psyllium husk per cup of flour can transform that crumbly mess into a cohesive, workable dough. 2. Knead the dough right Now for the technique. Always use very hot water. Gluten-free flours, unlike wheat flour, don't just "absorb" water; they need to be slightly cooked or gelatinised to become pliable. Start by combining your chosen gluten-free flour (or a mix of two) with the psyllium husk and a pinch of salt. Next, pour in boiling or very hot water, mixing with a spoon first to avoid burning your fingers. Once it's cool enough to handle, knead the dough for a few minutes. You'll feel the dough change from a sticky, loose mixture into a smooth, slightly elastic ball. You'll know it's ready when you can press it with your finger and it holds its shape. 3. Roll the rotis gently When it comes to rolling, apply a gentle touch. Lightly dust your rolling surface and the dough ball with a little dry flour. Use slow, even pressure, turning the roti after every two strokes. Don't be tempted to press too hard or roll too fast, as this is where the cracks appear. The psyllium husk will give you a little leeway, but a gentle hand is still crucial. A little trick is to use a large flat-bottomed bowl or plate to press down on the roti to get a perfectly round shape. 4. Cook at the right temperature Finally, the cooking. Heat your tava or griddle until it's hot. Place the roti on the pan, let it cook for about 30 seconds, then flip it. Cook the other side for another 30-45 seconds, until you see small bubbles. For that satisfying puff, you can now transfer it to a direct flame or continue cooking on the tava while gently pressing down on the edges with a cloth. The first attempt might not be perfect, but with a little practice, you'll be rolling out soft, beautiful rotis that taste just as good as they look. And for those times, you don't have the time or patience, you can easily order rotis and many other gluten-free food items like cakes on a food delivery app.
NDTV
01-07-2025
- Health
- NDTV
Cheaper Than Quinoa, Just As Healthy: 6 Budget-Friendly Options
Quinoa has rightfully earned its "superfood" status. This grain is a complete protein containing all nine essential amino acids, along with a hefty dose of fibre, iron, magnesium, and antioxidants, offering a formidable nutritional punch. However, its rising popularity has often come with a premium price tag in India, making it less accessible for budget-conscious consumers. The good news is, you don't need to break the bank to reap similar health benefits. A wealth of traditional and often overlooked grains offers comparable nutritional profiles at a fraction of the cost. Let's explore some fantastic and affordable alternatives to quinoa that can fuel your diet without deflating your wallet. Also Read: 5 Ancient Superfoods That Made A Comeback In Healthy Modern Diets With A Bang What Is A Good Substitute For Quinoa? Here Are 6 Alternatives With Similar Health Benefits: 1. Amaranth Much like quinoa, amaranth is a pseudo-cereal, a seed cooked and eaten like a grain. Hailing from the same region of South America, it boasts an impressive nutritional profile. Amaranth often surpasses quinoa in protein content, with some varieties offering more iron and other essential minerals. It's naturally gluten-free and has a slightly nutty, earthy flavour, making it incredibly versatile. You can pop it like popcorn, cook it into a creamy porridge, or use its flour in gluten-free baking. Its affordability and comparable nutrient density make it a top contender for a quinoa swap. Amaranth is best used to make ladoo during Navratri. Photo Credit: iStock 2. Millets: India has long embraced a diverse range of millets, and these humble grains are finally gaining global recognition for their incredible nutritional value and sustainable cultivation. Varieties like Jowar (Sorghum), Bajra (Pearl Millet), and Ragi (Finger Millet) are packed with fibre, protein, and essential minerals like magnesium, phosphorus, and iron. Also Read: From Kuttu Dosa To Ragi Laddoo: 5 Must-Try Millet Recipes For Lunch Sorghum (Jowar): This gluten-free grain often provides a higher protein content than quinoa and boasts double the fibre. Its mild, slightly sweet flavour makes it an easy substitute in most dishes. It's also rich in B vitamins, essential for metabolism. Pearl Millet (Bajra): A hardy and widely available millet, Bajra is an excellent source of fibre, magnesium, and antioxidants. While it may have a slightly different amino acid profile than quinoa (lacking lysine), its overall nutritional value and accessibility make it a fantastic and inexpensive alternative, particularly for those looking to manage blood sugar. Finger Millet (Ragi): Ragi stands out for its exceptionally high calcium content, making it a boon for bone health. It's also rich in fibre and other micronutrients, commonly used in porridges, flatbreads, and baked goods. Click here for our best ragi recipes. Millets are not only nutritious but also remarkably drought-resistant and require less water to grow than many other grains, making them an environmentally conscious choice. 3. Buckwheat Despite its name, buckwheat is not related to wheat and is, in fact, a gluten-free pseudo-cereal. It's a rich source of antioxidants, magnesium, copper, and manganese. With a robust, earthy flavour, buckwheat groats (kasha) can be enjoyed as a side dish, in salads, or as a hearty breakfast cereal. Its soluble fibre content can also aid in managing blood cholesterol and blood glucose levels. 4. Barley For those who don't require a gluten-free diet, barley is an exceptionally nutritious and economical choice. Whole grain barley (not "pearled" barley, which has had some bran removed) is loaded with dietary fibre, including beta-glucans known for their cholesterol-lowering and immune-boosting properties. Its chewy texture and nutty flavour make it a wonderful addition to soups, stews, and grain bowls. Try these barley recipes. Barley has been used for a long time to enrich our diets. Image Credit: iStock Have A Variety Of These Grains For Optimal Health While quinoa offers an undeniable nutritional advantage, these more affordable alternatives demonstrate that healthy eating doesn't have to be expensive. So, next time you're at the grocery store, consider stepping beyond quinoa and exploring the rich world of ancient and traditional grains. (Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.) Advertisement About Neha Grover Love for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee. For the latest food news, health tips and recipes, like us on Facebook or follow us on Twitter and YouTube. Tags: Quinoa Superfood Alternatives Show full article Comments
NDTV
30-05-2025
- Health
- NDTV
Which Roti Is Best For You? Learn How To Tailor Grains To Your Health Needs
In an age of superfoods and supplements, many of us overlook the simplest dietary tweak: rotating our grains based on what our bodies truly need. Nutritionist Leema Mahajan recently shared a thoughtful post on Instagram that has inspired many to revisit their flour jar with new respect. Her message is clear - our ancestors had it right. Choosing the right grain can be a subtle but powerful act of self-care. Let's explore how different traditional Indian grains - long valued in Ayurveda - can support your health. How to choose flour for roti as per your health condition: Barley (Jau) Best for: Blood sugar management & heart health With its low glycaemic load and rich beta-glucan content, barley is excellent for stabilising blood sugar and lowering cholesterol. If you're diabetic or managing high cholesterol, a barley roti a few times a week can make a noticeable difference. Samak (Barnyard Millet) Best for: Summer detox & sensitive digestion Light, cooling, and easy to digest, samak is perfect for those muggy summer months when heavy grains feel overwhelming. If you experience bloating, nausea, or loss of appetite in the heat - or are dealing with low iron - samak is a gentle companion. Bajra (Pearl Millet) Best for: Winter warmth & iron deficiency Thick, earthy, and deeply satisfying, bajra roti is a winter staple in many Indian homes. Rich in iron and deeply warming, it's ideal for those with anaemia or a sluggish metabolism during colder months. here are some tips to make perfect bajra roti. Amaranth (Rajgira) Best for: Thyroid support & gluten sensitivity Naturally gluten-free and a powerhouse of selenium and protein, amaranth is ideal for those managing thyroid conditions or hormone imbalances. Its nutty flavour also adds variety to your roti routine. Ragi (Finger Millet) Ragi roti is a nutritious addition to your diet. Best for: Bone health & growing children Packed with natural calcium and vitamin D, ragi is a must for children, post-menopausal women, and older adults. A soft ragi roti with ghee and jaggery? Both delicious and functional. Jowar (Sorghum) Best for: Digestive issues & constipation Rich in insoluble fibre, jowar helps keep your digestive system running smoothly. If you often feel constipated or sluggish after meals, jowar rotis can bring welcome relief. Here's how to make soft jowar roti. Khapli (Emmer Wheat) Best for: Wheat sensitivity & gut health Khapli is an ancient, low-gluten wheat variety that's far gentler than modern wheat. If regular atta leaves you bloated or heavy, switch to khapli - it could transform your relationship with rotis. View this post on Instagram A post shared by Leema Mahajan | Nutritionist & Weight loss specialist (@leemamahajan) Swapping your roti grain isn't a diet trend, it's a return to eating with intention. Listen to your body, observe the seasons, and trust that your kitchen can be your pharmacy. Sometimes, the simplest meals are the most healing.
