Consider this, every can of soda has 10 teaspoons of sugar, 150 calories, 30 to 55 mg of caffeine and artificial food colors and sulphites. And diet soda has a whole lot of artificial sweeteners that are not a whole lot better.Can you believe that?................ 10 teaspoons of sugar is about 1/4 cup, I know this.....because I measured :-).This is absolutely crazy, if I wanted to use 1/4 cup of sugar in one go, I would not be giving up on so many desserts that I like much more than I like soda :-)
Soda is one of the easiest things that can be removed from our diet because it provides zero nutrition (what I call empty calories).It is also something that can easily be substituted with something healthier like fruit juices,even though fruit juices may contain sugar, they provide some amount of vitamins that our body needs.A lot of people do not realize how truly bad soda can be for health or how quickly the (empty) calories can add up, especially if you have more than one can of soda in any day. If you are trying to lose weight or eat healthier this is the simplest first step you can make to improve your diet, just cut out soda whenever possible.
Talking about healthy diet, I always try to make my everyday food a little more healthier if possible. With this end in mind I made this oat barley roti as a way to include all three of these important grains in our diet effortlessly.This recipe is ideal for those who have family members who may balk at having something with barley flour or oat flour in it but will have it if it is sneaked into their food. The taste of the other flours is not discernible in this roti making this a very easy way to include these grains into our everyday diet.
Ingredients and Method to make Oat Barley Wheat Roti (Indian Flat Bread)
2 cups whole wheat flour (atta)
1/2 cup barley flour
1/2 cup oat flour (see notes)
1/2 tsp carom seeds (ajwain)
1/2 tsp cumin seeds
1/2 tsp chilli powder
1/4 tsp coriander powder (optional)
salt to taste
5 tsp olive oil (or any other oil)
a few drops of oil or ghee to shallow fry the roti
scant 1 cup water (approximately)
In a large bowl mix together the wheat flour, oat flour, barley flour, chilli powder , coriander powder and salt to taste. Keep aside.
In a spice grinder coarsely powder the cumin seeds and carom seeds and add to the dry powders and mix well. Add olive oil and mix it into the flours.
Add water a little at a time and mix the flours to form a dough. Knead until dough is soft and not sticky. Add additional one teaspoon of olive oil if required.Keep the dough covered for at least about 30 minutes or so.
Divide the dough into equal lemon sized balls and with the help of some flour roll it out into even circles (circles should be about the thickness of tortilla or slightly thicker).
Heat a flat pan/ griddle/ tawa and when hot place the rolled out flat bread on it and cook one side. Flip over, add a few drops of oil/ ghee and cook the other side. Flip over once again if required and cook till done. (when done pinkish spots will appear on surface of the roti)
Serve hot with curry of choice.
Yields approximately 12-13 medium sized roti's
For oat flour I processed Quaker 1 min oats in the spice grinder until it turned into fine powder.
Store bought oat flour should work fine too.
The dough should be a little softer than the regular roti dough for this one