Who doesn’t love snacking? When its 4 pm, its time to take out those boxes of biscuits and cookies and munch on them accompanied with a hot cup of tea… right? But how often do we look at the back of the pack to see the nutrients..not often i would say ! Most of the store bought snacks are fried and far from being nutritious. Today, i bring to you an Indian traditional snack which is made a 100% healthier and tastier which you can enjoy with the whole family, Guilt free !
I have a weakness for Mathris ! They are flaky, crispy and biscuit like. Often made with all purpose flour and fried. They are highly addictive but at the same time, loaded with crazy calories which you want to stay away from, specially if you are diabetic. So, how do we make it an enjoyable snack for a diabetic person? This was the question that came to my mind last week and i decided to make “mathris”, a desirable and healthy snack for diabetic people. I worked out a few combinations and found this delightful recipe. This dish has the goodness of Oats, Millet, Amaranth, Whole wheat , fenugreek and poppy seeds.. brilliant right? This is so yummy that even i am going to replace all my fried store bought mathris with baked, ultimate multi grain mathris.
Lets learn how to make these Mathris with the recipe provided below. To learn about benefits of the main ingredients of this recipe, please refer to the “Foot Notes”.
Ultimate multi grain Mathris
- 1.5 cups of Oatmeal flour (to make oatmeal flour, take oats in a food processor and crush till it resembles a semi-coarse flour)
- 1/2 cup Finger Millet/ Ragi flour
- 1/2 cup Amaranth/ Rajgira flour
- 1 cup Whole wheat
- 2 tablespoons dry fenugreek leaves
- 1 tablespoon poppy seeds (optional)
- 1 tablespoon sesame seeds
- 1 cup yogurt
- 2 tablespoons olive oil
- salt to taste
- Black pepper, roughly crushed
- 1/2 tsp red chili flakes
- 1 tsp dry mango powder
- pinch of turmeric
- 1/4 tsp asafoetida
- 1/2 tsp soda – bi carb
- Cookie cutters
- Fork for pricking the surface of mathris
- Cookie sheets
- parchment paper
- In a big bowl, put all the flours (oats, ragi, whole wheat and amaranth) and mix well.
- Next, add in the spices, soda-bi carb and fenugreek leaves and mix well.
- Add in the oil and combine with the flour. I mixed it with my hands. The flour will resemble bread crumb consistency.
- Slowly add in the yogurt and knead to form a soft, pliable dough.
- Let this rest for 15 minutes. Meanwhile preheat the oven at 300F. Place parchment sheet on the cookie sheet and keep ready.
- Take a fist sized ball of the dough and flatten to 1/2 cm thickness. Cut into shapes using cookie cutter. Poke holes using fork. Place on the cookie sheet and keep a distance of 1/2 inch between each. Repeat with all the dough.
- Place the cookie sheet in the oven and bake the mathris for 5-7 minutes on one side and then flip the mathri over and bake again for another 5-7 minutes. The mathris are done with the edges are a light brown.
- Remove from the oven and place on a cooling rack. Let the mathris cool down completely. Store them in an airtight container.
These mathris stay good for 10-12 days 🙂
Recommended Serving size : 7-8 or less pieces at a time
Now, lets talk about the goodness of the ingredients used in the recipe.
- Oats – People with diabetes also have an increased risk of high cholesterol. Oatmeal contains beta-glucan, a soluble fiber that lowers blood cholesterol. This occurs because soluble fiber from oats and other fiber-rich foods forms a gel-like substance in the small intestines, helping to catch unhealthy cholesterol from foods and preventing it from being absorbed by the body.
- Millet flour – Millet is low in essential amino acids and higher than most grains in fat content, 75 percent of which is heart-healthy polyunsaturated fat. Millet has been shown to be potentially beneficial in the management of diabetes. Read more here
- Amaranth flour –Also a non-gluten “grain”, amaranth is high in protein (15-18%) and contains more calcium than milk. It’s rich in amino acids and contains more lysine than any other grain. It’s also a great source of fiber, iron, potassium, and many other vitamins and minerals. Read more here
- Fenugreek leaves – Helps reduce cholesterol, aids digestion, Helps control blood sugar. Galactomannan, a natural soluble fibre present in fenugreek slows down the rate of sugar absorption into blood. Fenugreek also contains amino acid responsible for inducing the production of insulin
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.
Recipes from fellow bloggers for this week are: