Hi, tea'm! Today started with a Lizzo playlist "I do my hair toss, check my nails. Baby, how you feelin'?" And the reply was not what she'd like to hear. Winter weather has us feeling down and out this week, and there is only one sure-as-summer-sunshine way to get us "Feeling good as hell."
If you're wondering how salty parathas fit into our new years' resolution of a fitter, healthier 2021, fear not; we have done our research and have answers for you.
While carbs are a subject of debate in the health and fitness community, traditional Ayurvedic scriptures emphasize the importance of a well-rounded diet. From the Sanskrit words Ayur (life) and Veda (knowledge), Ayurveda branches from Hindu scriptures called the Vedas.
Like yoga, Ayurveda embraces the idea that people are perfect as they naturally are — a concept that by stripping away the idea of good food/bad food and guilty feelings — can lay the groundwork for a mindset that embraces food as nourishment, not as a mood regulator.
The research from the Mayo Clinic says, "Carbohydrates have a rightful place in your diet. Your body needs carbohydrates to function well."
The Harvard School Of Public Health says, "The amount of carbohydrate in the diet – high or low – is less important than the type of carbohydrate in the diet."
The focus should be on how quickly carbohydrates break down into glucose in the bloodstream. In general, a balanced diet should focus on complex carbohydrates, such as whole-grain, rice, and cereal.
Now that you see the scientific importance of carbs for your body let's get back to why they are here to make you feel good on a bad day.
According to WebMD, "The connection between carbohydrates and mood is all about tryptophan, a nonessential amino acid. While tryptophan is present in almost all protein-rich foods, other amino acids are better at passing from the bloodstream into the brain. You can boost your tryptophan levels by eating more carbohydrates. As more tryptophan enters the brain, more serotonin synthesizes."
So, while a cup of chai is sure to perk you up on a dull winter morning if you want to make that good mood last, pair it with a har'tea, soul-satiating breakfast item like salty paratha. Sure enough, traditional parathas may have a lot of ghee, but you can make yours' with as little as one tsp of homemade ghee (which too is good for you).
This week we made our traditional salty parathas with a dash of pink for the month of love. We have added beetroot, coriander-cumin powder, and sesame seeds to make these supercharger breakfast parathas that will keep you energized all morning.
Each ingredient is right for you. We already discussed the importance of carbs like whole wheat flour; the second main ingredient is beetroot. Full of essential nutrients, beetroots are a great source of fiber, vitamin B9, manganese, potassium, iron, and vitamin C.
The seasoning made using a powder of coriander and cumin seeds soothes the stomach, aids in digestion, adds calcium, helps burn fat, increase metabolism and manage blood sugar levels.
Sesame seeds are a winter staple to increase body heat during cold days.
So let's get started.
This recipe takes on the recipe for roti from Cook With Manali and beetroot paratha from the famous chef Tarla Dalal.
PREP TIME 10 mins
COOK TIME 15 mins
RESTING TIME 20 mins
- 2 cups whole wheat flour, 270 grams for making the paratha
- 1/4 cup for rolling the paratha
- 1-2 teaspoons ghee optional, 5-10 ml
- Water to knead a soft dough, around 3/4 cup (180 ml)
- Coriander cumin powder
- 4 tbsp grated medium beetroot
- 2 tbsp sesame seeds
- Salt to taste
Knead the dough
- Take 2 cups flour in an oversized bowl.
- Start adding water, little by little. As you add water, mix with your hands and bring the dough together. (Little goes a long way, so add lesser than you think you need)
- I needed around 3/4 cup (180 ml) +1 tablespoon (15 ml) water here. You may need more or less water, depending on the kind of flour.
- Once the dough comes together, start kneading the dough.
- Fold the dough using your palms and knead again, applying pressure with your knuckles. Keep kneading until the dough feels soft and pliable. If it feels hard/tight, add little water and knead again. If it feels too sticky/soft, add some dry flour and mix.
- Once done, the dough should be smooth. Press the dough with your fingers; it should leave an impression.
- Cover the dough with a damp cloth or paper towel for 20 to 30 minutes.
Prepare the tastemaker
- In a pan, heat 1tsp ghee, add the spices, peeled, grated beetroot, and optional green spicy pepper/ red chili flakes for a dash of heat.
- Saute till the beetroot is cooked and dry.
Roll the roti
- After the dough has rested, give it a quick knead again. Divide the dough into 12 equal parts, each weighing around 35 to 37 grams.
- Place 1-2 tbsp of stuffing in the center, then gather the edges to make a round ball.
- Let the stuffed balls rest for a few minutes.
- Add flour to your rolling surface.
- Add your stuffed ball to the rolling surface, then sprinkle flour on top of the ball.
- Gently roll into a relatively thick round shape (for valentines day, you can cut these out into heart shapes too)
- Don't worry if you mess up; just kneed the stuffing into the dough and tried again :)
- Once you're happy with the shape and thickness, top with a sprinkle of salt and sesame seeds on both sides and a brush of ghee
Cook the paratha
- Heat a broad nonstick pan/ griddle on medium-high heat. Make sure the pan is hot enough before you place the paratha on it.
- Let it cook for 15-30 seconds until you see some bubbles or bumps on the surface. At this point, flip the paratha.
- Now, let the other side cook more than the first side, around 30 seconds more.
- If you see golden brown spots all over, it means it has cooked enough.
- Apply ghee on the parathas immediately and enjoy.
These healthy parathas are sure to make your heart skip a beet. Enjoy with your loved ones this season of love as you stay healthy and warm. Don't forget to mask up. Spread the love, not the Covid-19 virus.
Sargam & Madura