Rotis are a breakfast and dinner staple in Sri Lanka. Having it with left over curry, or with a simple coconut sambol can be a very satisfying experience. But roti made out of wheat flour could be unhealthy, as the wheat used in the flour is ultra-processed with chemicals like bleach, and they are grown from seeds that are highly genetically modified. In addition to the gluten content, it also causes massive sugar spikes. The alternative however, is to make roti out of Kurakkan.
Kurakkan is tasty, with a mildly sweet, nut-like flavor and contains a myriad of beneficial nutrients. It has nearly 15% protein, contains high amounts of fiber, B-complex vitamins including niacin, thiamin, and riboflavin, the essential amino acid methionine, lecithin, and some vitamin E. It is particularly high in the minerals iron, magnesium, phosphorous, and potassium. Energy per 100 g is comparable with other cereals providing 327 Calories. The seeds are also rich in phytochemicals, including Phytic acid, believed to lower cholesterol, and Phytate, which is associated with reduced cancer. As content of fibre is high, there is a feeling of fullness and satiation after consuming and this bodes well for reduced snacking and eating in between meals. It is also very low in fat, containing 1.7 g in 100g.
Kurakkan Roti Recipe
|Kurakkan flour||1 Cup|
|Rice flour||1 Cup|
|Fresh coconut (Grated)||1/4 Cup|
|Salt||1/2 TSP or to taste|
o Sift both the flours into a bowl and mix with grated coconut, ghee, salt and add sufficient water in a medium bowl.
o Form a soft and smooth dough that does not stick to the hands. Knead well.
o Shape into even sized balls and flatten them into circular shapes.
o Sear both sides on a hot pan for about 2 to 3 minutes on each side or until you see the brown spots on the surface.