-Gluten Trends
ISSUE JULYÂ 2020
TEAM EDITOR IN CHIEF / BANSARI RAO MANAGING EDITOR / SONU MISHRA GRAPHIC DESIGNER / POOJA ASHRA CONTRIBUTING PHOTOGRAPHERS / TRAVELLING TEMPLARR (DEREK GOVEAS) / FREEPIK.COM ARTIST / MANSI RAO GORADIA WEBSITE / SOFTSIMPLICITY PUBLISHING DIRECTOR / BANSARI RAO
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editor's note In today’s world health and fitness has become a priority of many individuals. Due to increasing awareness of health and fitness people are indulging them to various diet and lifestyle modifications, to keep going with the emerging trends around. Speaking of the trends there are a various different kinds of diets coming out here now, but along with it there are myths to bust. Among the multiple trending diets, one of the most sought after diet is a “GLUTEN FREE DIET” - initially this diet was planned or modified for the individuals with gluten sensitivity or intolerance, but the blooming myths around have made people follow it without any condition for it. According to The "India Gluten-Free Foods & Beverages Market - Growth, Trends and Forecast (2019 - 2024)" has reported India to be the second fastest growing market for gluten-free foods & beverages in Asia-Pacific, following China. In our July issue we have tried to cover up the Gluten Trends around us along with its pros and cons. Hope this issue will help the people aware more about the gluten and its trends. Happy reading!
Bansari Rao Publisher & Editor
CONTENTS
THE OLIVE FOOD MAGAZINE
Table of Contents 08
06
06
The Gluten Hype! Wheat is a good source of quite a lot of nutrients and also has proven benefits for gut micro flora
Dt. Bhoomi Shah
08 10
Side Effects.... of not including gluten in your diet
Dt. Arpita Jain
17
CD & Oral Health Celiac Disease and its effect on your oral health.
Dr. Dhvani Shah
Recipes By Gluten free Cheela Dt. Sana Khan
Tips To Follow All you need to know when on a gluten free diet.Â
Dt. Sampada Kulkarni
13
13
BANANA WALNUT BREAD Dt. Surabhi Puri
RAGI BUTTERMILK
In Conversation...
Dt. Christy Thomas
Understanding the gluten trends with
CHICKPEA CREPES
Dt. Sheryl Salis.
Dt. Shradhha Parmar
GLUTEN AND ITS TREDNS!!!
PC:TRAVELINGTEMPLARR
THE GLUTEN HYPE! By -Â Bhoomi Shah, RD, CDE Head Nutritionist at USM Cereals are the basic food one consumes in day to day life and wheat is the most staple cereal in India apart from rice. Wheat is a good source of quite a lot of nutrients and also has proven benefits for gut micro flora, which is helpful to human health. Wheat proteins together are known as prolamins. Prolamins are insoluble in water but can be industrially extracted with the help of aqueous ethanol. Prolamins have high residues of glutamine and proline amino acids in their primary structure. These are endospermic storage protein. Similar storage protein found in barley is hordien and secalin in rye. Oats is primarily gluten free but it is cross contaminated with gluten as it is processed in the same area as the wheat or gluten containing products. Gluten essentially aids in determining the dough quality of the bread / roti and other baked products.
WHEAT HAS A CHIEF STORAGE PROTEIN CALLED AS GLUTEN. GLUTEN IS A BLEND OF MANY DIVERSE YET RELATED PROTEINS, MAINLY GLIADIN AND GLUTENIN. Functional quality of gluten depends upon the ratio of gliadins to glutenins and the interaction between the structures. Hydrated gliadins add to viscosity of the dough whereas the hydrated glutenins add to elasticity and dough strength. Some of the common sources of gluten include products containing wheat like breads, baked products like cakes, pastries, biscuits, rusk, pasta, and cereals. Barley is commonly found in malted products like malted milk or malted barley flour, beer, brewer’s yeast; Rye is found in rye bread, rye beer..
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Gluten related disorders is the term for the diseases triggered by gluten, including celiac disease (CD), non-celiac gluten sensitivity (NCGS), gluten ataxia, dermatitis herpetiformis (DH) and wheat allergy.
Celiac Disease (CD) –
it
Celiac disease is one of the most emerging health epidemics
andnot gluten as a whole. The symptoms develop from within
seen in India in 2017. CD has a genetic origin. It is an auto –
minutes
immune disorder in which immune response is triggered to
containing products. Symptoms include swelling or
the
irritation
gliadin
immune
fraction
response
of
the
causing
gluten.
This
mucosal
response
initiates
inflammation,
small
is
an
IgE
to
mediated
hours
of
reaction
after
mouth
or
to
ingestion
throat,
itchy
gliadin
of
part
of
wheat
skin,
nasal
or
wheat
wheat
congestion,
headache, watery / tchy eyes, cramps, nausea diarrhea and
intestinal villous atrophy and increased gut permeability. The
or
small intestinal atrophy can cause gastrointestinal distension
Complete wheat avoidance is necessary. It often resolves in
and alters bowel which may or may not be related to mal-
few years.
absorption.
It
is
a
multi
system
disorder
with
anaphylaxis.
No
intestinal
damage
is
seen
on
biopsy.
varied
manifestation from iron deficiency anemia to osteoporosis to
Non – Celiac Gluten Sensitivity –
vitamin deficiency to fatigue along
Considerable amount of research
with GI problems. The only known treatment is lifelong gluten
is needed to confirm the diagnosis of Non – Celiac Gluten
free diet.
Sensitivity as no antibodies are found but there is intestinal and
Wheat allergy – Often
confused
extra
–
intestinal
manifestations
seen.
Intestinal
villi
appears to be normal, there is no damage with
as
Celiac
Disease,
the
condition
is
different. It is an allergic reaction to foods containing wheat.
seen
on
biopsy.
Gluten
reduction
helps
to
reduce
the
symptoms.
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Side Effects Of Not Eating Gluten! BY CLINICAL DIETICIAN
ARPITA.
&
CERTIFIED
When we talk about Gluten, it is most often associated with wheat and wheat containing foods that our commonly found in our food supply which includes
wheat
flour,
semolina,
rye,
barley,
couscous etc. Wheat majorly and grains, both whole and enriched, play a vital role in healthy diet. Most of us must have heard about new fad diets like raw foods diet, general motors diet, keto diet and yet another common diet trends is gluten-free diet. Whereas some people who suffer from Celiac disease, a gluten free diet is the only effective treatment – they have to adhere to this diet for life and there needs to be a basic understanding between celiac disease, gluten insensitivity and wheat allergy and not follow the trend touted by celebrities for weight loss. Despite the rarity of this diseases, there have been many significant increase in the adoption of a gluten free lifestyle and the consumption of gluten free foods in the United States over the last 3 decades and it is seen that more than 15 billion were spent on retail sales of gluten free foods in the year 2016. Researches carried out between the year 2004 and 2011, the market for gluten free products grew at an annual rate of 28% with a sale of 2.6 billion and was expected to reach 6.6 billion by 2017.
V.
JAIN SPORTS
NUTRITIONIST
If you want to go for gluten free diet considering a way to avoid carbs, you should even know that there are numerous side effects to it. • Go off grains meaning risking your nutritional status, majority of the grains (wheat, rye, barley) are rich source of vitamins and minerals which includes B complex vitamins, zinc, magnesium and fiber as well and therefore gluten free diet can increase
your
risk
of
nutritional
deficiencies.
Adding gluten-free foods containing these nutrients or
using
supplements
can
make
up
for
any
nutritional shortfalls that occur as a side effect of the gluten-free diet. • Avoiding gluten in your diet meals more than giving up on our traditional Indian Bread (e.g: wheat chapatti, bhakri, rotli) with which we are born and brought up. Which also means avoiding certain supplement, • The gluten free food items sold in the market are not healthy, some products are high in saturated fats, cholesterol, sodium or sugar which makes them high in calories which eventually leads to many health issues like high blood pressure, high cholesterol
and
triglyceride
levels
and
these
products are high in calories so as to retain the appearance and palatability of the product.
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A product labeled as gluten free does not always means its healthier than the product which have gluten containing in them. • Major source of dietary fiber is whole wheat and when there is adequate fiber in your diet, your bowels work properly. On an average too, our food lacks dietary fiber and by taking away whole wheat, we are making it worse. We might even consider getting fiber from other grains like brown rice or quinoa or from fruits, vegetables and some beans as well but that would require additional expense and effort too. • With the slightest of the doubt, whether you are allergic to gluten or not, visit a doctor prior to going on a gluten free diet. Once a person has avoided gluten for a while, assuming that the person is allergic to gluten, it becomes difficult to identify and rectify is he or she has celiac diseases, gluten sensitivity or neither. • Gluten can also be found in some non food sources such as cosmetics, lotions, shampoos and medication which is often unnoticed and thereby reading label becomes a very important role for those who are following a gluten free diet. • Another important side effect for avoidance of gluten free is that there heavy reliance on rice and it
products
as
a
source
of
our
energy
[Carbohydrate] in our body which may lead to weight gain if its not controlled and the whole idea of gluten free to lose weight is unsuccessful. • A gluten free diet can also affect your lifestyle and also your social functions, such as having to eat more of your meals at home as sourcing gluten free food at such gatherings can be difficult. In summary, we consider eating gluten free may be trendy but it is helpful as a medical treatment for people with Celiac Disease. In this disease, the body treats gluten like a foreign threat and this mistake causes discomfort and can have dangerous effects. Bottom line to this article is that do not go on gluten free diet to “lose weight”, or to treat your own symptoms without doctor’s advise and if you are on the diet for medical reasons, make sure you put its nutritional value back in –the lost fiber and nutrients need to be replaced with fresh fruits, nuts, beans, vegetables, and other gluten free grains like
quinoa,
millet,
buckwheat,
to
maintain
NUTRITION and BALANCED DIET.
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Tips to Follow a Gluten Free Diet By- Sampada Kulkarni (MSc, RD, CDE)
Gluten is a protein present in various foods like wheat and wheat products, Gluten
barley,
free
daliya,
diet
is
rye
etc.
followed
by
people for a variety of reasons.
The
most
Celiac
relevant
disease
reason
/
include
gluten
presence
intolerance.
of
Celiac
disease is an autoimmune disorder which causes inflammation and damage to the small intestine due to consumption of gluten. Individuals having celiac
disease
cannot
metabolise
even
small
amounts of gluten and hence, lifelong avoidance of gluten containing foods is the dietary treatment provided. Gluten free diet has gained popularity as one of the effective weight reduction techniques.
Although
there
is
no
sufficient
scientific data provided for the efficacy of gluten free diet for weight reduction, avoidance of gluten containing foods, especially refined flours, breads, rich pastas, bakery foods have shown an overall reduction in weight.
Individuals following a gluten free diet esp. due to the
presence
of
celiac
disease
have
to
be
extremely careful, as even the smallest amount of gluten in the diet can trigger the inflammatory pathways in the body. These are mainly related to the gastro-intestinal system. Some of the most common symptoms include: Abdominal
pain
and
cramps,
Diarrhoea,
Steatorrhoea (presence of fat in the stool), Nausea and bloating, Vomiting As mentioned above, lifelong avoidance of gluten containing foods is necessary. As simple as it may sound,
it
factors some
is
not
have
of
the
to
that be
tips
to
easy
to
follow
considered. follow
a
as
various
Following gluten
free
are diet
effectively.
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01
AVOID COMPLETELY Cereals such as wheat and wheat products (semolina, vermicelli, maida), daliya, barley, rye, etc. This includes avoidance of variety of products such as chapatis, bakery products such as bread, biscuits, cakes and pastries etc. Since wheat forms an important part of the Indian dietary habits, total avoidance can be inconvenient. The alternative cereals which are safe to consume are rice and rice products, jowar, bajra and ragi. Foods made from these ingredients help not only in adding variety to the diet but also provide essential nutrients needed for the proper body functioning.
02
INCLUSION of oats in a gluten free diet is still questionable. According to research studies, oats per say are not primary source of gluten but it could be present as part of the contamination occurred during processing. Unless specified as gluten free on the package, it is best to avoid consumption of processed oats and it’s products.
03
02
Dals and pulses are safe to while on a GFD. They are the sources of proteins especially when combined with a cereal product.
MILK & MILK PRODUCTS
NON-VEG SOURCES such as chicken, fish, eggs are safe to consume on a GFD. Avoid gravies which contains maida or wheat as an ingredient in them.
VEGETABLES like leafy vegetables, roots and tubers, beans are safe to consume as they do not contain gluten in them unless the preparation involves gluten containing foods.
03
FRESH & DRIED FOODS
02
NUTS & OILSEEDS
All varieties can be consumed unless they are canned and contaminated by gluten (to be mentioned on the package). Dried fruits which are dusted with flour have to be eliminated from the diet.
can be consumed unless dusted with flour or processed in a factory where wheat is processed.
03
FATS & OILS
02
NUTS & OILSEEDS
CONSUMING
have to be monitored in case of celiac disease as most individuals with celiac disease are also intolerant to lactose as well. Safe amounts of milk have to be established as per the individual tolerance level. Milk products such as curd / yoghurt, buttermilk are safe to consume as the lactose gets converted to lactic acid during the fermentation process.
03
02
such as clarified butter, vegetable based oils, mayonnaise, cream etc can be safely consumed. Nutritional labels have to be checked for salad dressings, sandwich spreads for the presence of gluten in them.
can be consumed unless dusted with flour or processed in a factory where wheat is processed.
03
HERBS & SPICES such as pepper, mustard, soy sauce, vinegar can be consumed without hesitation. Check labels for the commercial sauces, ketchups, coating mixtures. Avoid use of malt vinegar.
Gluten free diet can improve the disease condition (celiac disease) and quality of life if followed properly. If it is followed for non disease purposes (weight reduction) it has to be followed for a short period of time. Although the reasons may differ, it is better to consult a qualified dietitian to get personalised advice.
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Understanding the Gluten Trends -with Sheryl Salis
clinical nutritionist & certified diabetes educatoe
By- Bansari Rao These days, a gluten-free lifestyle has become one of the most popular diet trends people nowdays reduce or eliminate gluten, a protein wheat, barley protein found in diet, for or rye in their reason. various
Although the, gluten-free diet is an absolute necessity for people with celiac disease or nonceliac gluten sensitivity (NCGS), a lot of people are getting into the trend of following a strict no gluten in diet in their daily routine for various medical and lifestyle conditions,
Everyone wants to know... NI: What is your definition of a gluten free diet? Gluten is a protein present in wheat, barley, rye, spelt and their products. A gluten free diet means complete avoidance of foods or food items containing gluten.
NI: What do you think, is it right to skip gluten completely from the diet?
and damage to the small intestine. Strict and lifelong gluten-free diet isthe only effective treatment for celiac disease as even small amounts of gluten (50 mg/day) can be immunogenic and cause diarrhoea, abdominal pain, bloating etc. Therefore, all food and food items and drugs that contain gluten and its derivatives must be eliminated completely from the diet.
NI: What are the consequences of not having gluten in your diet?
Unless diagnosed with celiac disease, it is not necessary to eliminate gluten from the diet.You do not need to go gluten-free unless advised by your doctor/dietitian.
Avoiding foods containing gluten without consulting a qualified dietitian can result in nutritional deficiencies namely dietary fiber, folate, iron, niacin, riboflavin, and thiamine.
NI: Who are the ones who should strictly follow a gluten free diet?
NI: Which are the foods to be strictly avoided in a gluten free diet?
Celiac disease is a disorder in which gluten containing foods on ingestion brings about an immune response in the body, causing inflammation
Barley, spelt, rye, wheat and its products like semolina (rava), wheat vermicelli, broken wheat/bulgar wheat (daliya) , refined flour
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(maida) and products made from it like white NI: Although research says that bread, multigrain bread, pasta, biscuits, khari, crackers, toast, cereals, croutons, cake, cookies, type 1 diabetes is associated with pizza, burger etc. Beer contains gluten and celiac disease, should all type 1 spices may be contaminated with gluten for eg: asafoetida (hing). Oats do not have gluten but diabetes follow a gluten free could have been processed in a factory which diet? has processed wheat and its products. Hence for people with celiac disease, it is Individuals with Type 1 diabetes may also recommended that they buy oats which is develop celiac disease and need to follow a gluten free diet. However, it is important to note labelled gluten-free. that not all patients with Type 1 Diabetes develop celiac disease. Only those with NI: What do you think is reason confirmed diagnosis of celiac disease by their to incorporate such a diet in doctor following the necessary investigations need to go on a gluten free diet. routine without any condition
associated with it? Influence of social media and celebrities endorsing these diets have made people believe thatgluten is a villain and responsible for their weight gain and increased blood glucose levels. Many people aregoing off wheat completely because of gluten in the pursuit to loseweight and achieve better blood glucose control.People think they lose weight and blood glucose improves aftergiving up gluten, but the truth is that they stop eating unhealthyfoods which also happen to contain gluten like bread, biscuits, burgers, pizzas, naans, parathas, roomali roti, rusks (toast) and khari madefrom refined flour (made with maida). By doing this they lose weightand see an improvement in blood glucose levels.
NI: 1. How is one to improve nutritional profile to address deficiencies caused due to celiac disease or gluten-free-diet? Individuals with celiac disease or on a glutenfree-diet need to consult a qualified dietician and get a customised meal plan focussing on foods which will provide all the essential macro and micronutrients which may be deficient in a gluten free diets. A diet containing gluten free grains such as unpolished rice, millets, amaranth, quinoa, buckwheat, pulses (whole and split, sprouts), soybean, dairy, fresh fruits, nuts and vegetables will help meet the nutritional requirements of the individual.
Experts from my book- Diet in Diabetes Simplified Diet in Diabetes Simplified provides you with general guidelines, recent advances in the field of nutrition, myth-busters, real-life case studies and examples, easy to make recipes and FAQ’s and expert advice to help you maintain a healthy lifestyle.
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Dt. Sheryl Salis (RD, CDE) Founder of Nurture Health Solutions, a true health and wellbeing company running care management programs for individuals and corporates. She is a Registered Dietician, Naturopath, Certified Diabetes Educator, Lecturer and Certified Insulin Pump Trainer.
Nurture Health Solutions(NHS) is a true health & wellbeing company offering niche comprehensive Health & Wellness solutions to Corporates and Individuals. NHS was founded in the year 2013 with the objective of helping people transform and adapt to a healthy lifestyle. NHS works with leading Corporate Houses, Educational Institutions, Government bodies and Individuals in India and overseas offering services in the health and wellness space.
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"Do you know celiac disease can affect your oral health?" here,s all you need to know about celiac disease and oral health.
Oral Health in Celiac Disease BY DR. DHVANI SHAH (BDS) FOUNDER DENTVILLA
Celiac Disease or Celiac Sprue also known as the Non Tropical Sprue or Gluten Sensitive Enteropathy or the ‘Gee Herter Disease’ is an immunologically mediated inflammatory disorder of the small intestine. It occurs in genetically susceptible individuals resulting from intolerance to Wheat Gluten. It causes a number of gastrointestinal manifestations such as Abdominal Cramping, Bloating, Diarrhoea, Constipation, Distended Stomach Nausea and others. But there are also Oral manifestations too which are often overlooked.
Celiac disease affects 1% of the population worldwide and can manifest in the digestive system, as well as in every organ in the body. Common symptoms of celiac disease include diarrhea, vomiting, constipation, and failure to thrive in children, and fatigue, bone or joint pain, depression and anxiety, and migraines in adults. But among the 200 known clinical signs and symptoms associated with celiac disease are also oral manifestations such as dental enamel hypoplasia, aphthous ulcers, and delayed eruption of teeth.
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In children, this disease may cause delay in teeth eruption, reduction in salivary flow, recurrent aphthous stomatitis, angular chelitis and dental enamel defects in primary and permanent dentition. The most commonly affected teeth are the upper and lower incisors and first molars.Teeth maybe discoloured with white, yellow or brown spots.Dental Enamel Hpoplasia can also be observed in new paediatric patients with Celiac Disease because of malabsorption of Calcium. If the disease occurs later in life, dental enamel defects may not be seen frequently. However, there may be other Oral problems which include Recurrent Aphthous Stomatitis or “Canker Sores” or ulcers that recur inside the mouth. Atrophic Glossitis, a condition characterised by red, smooth, glossy and painful tongue. Dry Mouth Syndrome or Xerostomia caused by decrease in salivary flow. Squamous Cell Carcinoma of the OroPharynx DIAGNOSING CELIAC DISEASE The dental symptoms discussed above are certainly not adequate to diagnose celiac disease. The diagnosis of celiac disease should encompass clinical presentation, serological markers, and other relevant data.
However, because oral symptoms can be so pronounced, it is vital to educate dentists and oral hygienists about them. If they notice such symptoms in patients, whether pediatric or adult, they should refer to a physician, ideally a gastroenterologist, for further evaluation. MANAGEMENT If Celiac Disease is suspected, based on Oral and other symptoms, referral for screening by the patient’s physician should be considered. A strict Gluten Free diet should be followed by the patient. However, in patients with confirmed diagnosis of Celiac Disease, Gluten Free diets are not likely to improve the existing dental enamel defects, but Soft Tissue Oral Manifestations such as ulcers can be expected tO improve after implementing a Gluten Free Diet. Also, the Oral Care products or drugs administered via the Oral Cavity should also be Gluten Free.
Hence, a Gluten Free Diet with intake of Calcium, Vitamin B12, Folate and Iron can help reduce Oral Manifestations and improve the quality of life. Also, regular dental checkups are advised to patients with Celiac Disease as the risk of caries is high due to Enamel Defects.
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COOKING WITH LOVE PROVIDES FOOD FOR THE SOUL RECIPE CORNER
GLUTEN FREE CHEELA BY- SANA KHAN SPORTS NUTRITIONIST, DIETICIAN, DIABETES EDUCATOR FOUNDER NUTRIPATHY
INGREDIENTS Oats quick cooking - 1 cup Ragi flour - 1/2 cup Moong Dal (yellow colour) - 1/2 cup Flaxseeds powder- 1tbsp Water - 4 to 5 cups Ginger – 2 inch Green Chili - 1 Salt & Red pepper powder - to taste
METHOD Making the cheela batter 1. Wash and soak the moong in warm water for 10 minutes. 2. Take the blender and add soaked moong, oats, ragi flour, flaxseeds powder, ginger, green chili, salt and red chili powder to it. Add 4 cups of water to the blender. 3. Blend till you have a smooth batter. Little grainy is also fine. It adds to the texture. 4. Take it out in a big bowl. Check for salt, if needed more. Set aside for 5 minutes. Making the cheela 1. Stir the batter well with the ladle. If it is too thick for you, add more water to desired consistency. 2. Heat the non stick pan to medium high temperature. Dip the kitchen napkin in oil and lightly grease the pan. 3. Now pour 1/4 cup of the batter on the hot pan. Spread it out in circular motions with the help of the steel ladle. 4. Let it cook from the bottom on medium high heat till it is browned evenly and slightly crisp, for about 3 minutes. 5. Now flip it gently with a flat spatula and cook form the other side for about a minute on medium heat. Garnish it with corriander leaves. 6. Ready to serve.
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BANANA WALNUT BREAD BY- SURABHI PURI (MSC-CND, CDE) CLINICAL DIETICIAN AT WOCKHARDT HOSPITAL, MUMBAI CENTRAL
INGREDIENTS WET INGREDIENTS 3 overripe bananas 2 eggs 2 tbsp honey ¼ cup buttermilk 1 teaspoon vanilla extract DRY INGREDIENTS 1 ¼ cup oats flour 1/4 cup ground flaxseed 1 tsp baking powder 1/2 tsp ground cinnamon ½ cup roughly chopped walnuts
METHOD ·Preheat oven to 350 degrees F and smear a baking loaf pan with oil or butter. Mix the wet ingredients with a hand mixer. Add all the dry ingredients to the wet ingredients and stir to combine. Pour batter into prepared loaf pan. Bake for 35-40 minutes, or until a butter knife or toothpick inserted in the center comes out clean. Let cool completely before cutting or it will be too tender to hold form. NOTE: This bread can be frozen for up to 1 month. Defrost at room temperature then toast or warm in the oven to enjoy leftovers. This bread can be made vegan by substituting the eggs with flax eggs To make flax eggs, combine 3 tablespoons ground flax seed + 9 tablespoon water. Allow to set for 10 minutes until "bloomed," then add into your batter in place of eggs.
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RAGI BUTTERMILK BY- CHRISTY THOMAS CLINICAL NUTRITIONIST AND CERTIFIED DIABETES EDUCATOR
INGREDIENTS Ragi flour - 2 tbsp Water- 1 1/2 cup Buttermilk -3 cup Shallots- 2 chopped Curry leaves - 4-5 Green chillies -2 chopped Cumin seed powder -1/4 tsp roasted Salt - to taste Coriander leaves - few chopped to garnish
METHOD Heat 1 cup water in a saucepan. Meanwhile mix Ragi flour in the remaining half cup of water. Make sure there are no lumps in the mixture. Once the water comes to boil, slowly add the Ragi mixture in the boiling water. Cook for 2-3 minutes, stirring continuously to avoid lumps. Remove the saucepan from the heat and let it cool comletelty. Add the cooled Ragi mixture in the buttermilk and whisk it thouroghly. Add , chopped shallots, green chillies, roasted cumin seed powder, curry leaves and salt to taste. Chill for few hours before serving . Garnish it with Coriander leaves.
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CHICKPEA CREPES BY- SHRADDHA PARMAR CLINICAL DIETITIAN MSC, CDE
INGREDIENTS Chickpea flour: 4 tbsp Rice flour: 1 tsp Curd: 2 tbsp Grated tomato: 3 tbsp Chopped cabbage: 3 tbsp Grated carrot: 3 tbsp Ginger-green chilli-garlic paste: ¼th tsp Turmeric powder: ¼th tsp Chopped coriander leaves: 2 tsp Flax seeds: 1 tsp Salt: to taste Oil: 1 tsp
METHOD Prepare buttermilk by mixing curd with water. Soak chickpea flour, grated tomato, chopped cabbage, grated carrot, ginger-green chilligarlic paste, turmeric powder, chopped coriander leaves and salt in buttermilk for at least 30 minutes. Heat a tawa, brush with little oil, pour the batter and spread it evenly. Drizzle little oil and cook the crepes on both sides well. Top it with flax seeds. Serve with coriander chutney
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