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Kulchas tend to get a bad rap and most fitness enthusiasts stay away from this delicious, fluffy bread since it’s typically considered fattening. Traditionally made with refined flour (maida) and sometimes cooked with generous amounts of butter or ghee, kulchas can be quite indulgent.
Kulchas are not traditionally fermented. Unlike naan or sourdough bread, which often involves a fermentation process using yeast or natural starters, kulchas are typically made using baking powder and baking soda as leavening agents. This gives them a quick rise and a soft, fluffy texture without the tang of fermented dough.
Using a fermented dough can make kulchas more nutritious. If you're looking to introduce fermentation into kulchas, you could experiment with adding a small amount of yoghurt or sourdough starter to the dough. Making kulchas healthier is easy; you can consider using a combination of whole grain or alternative flours, incorporating nutritious add-ins etc. Here are some ways you can actually make healthy kulchas.
Opt for Whole Grain Flour
Traditional kulchas are typically made using refined flour, which lacks the bran and germ of the wheat grain. This means they are lower in fibre and essential nutrients. Switching to whole-grain flour, such as whole wheat or multigrain flour, can significantly enhance the nutritional profile of your kulchas.
Whole grain flour retains the bran and germ, making it a rich source of dietary fibre, vitamins, and minerals like iron, magnesium, and B vitamins. These nutrients contribute to better digestion, sustained energy levels, and overall health. Additionally, the fibre content in whole grains helps in maintaining a healthy weight by promoting satiety.
When substituting whole-grain flour, it's essential to consider texture and taste. Whole wheat flour can impart a denser texture and a nutty flavour to the kulchas. To balance this, you can start by using a mix of 50% whole wheat flour and 50% refined flour, gradually increasing the proportion of whole wheat flour as you get accustomed to the taste and texture.
Incorporate Nutritious Add-ins
Adding seeds like flaxseeds, chia seeds, or sunflower seeds can boost the nutritional content of kulchas. These seeds are rich in omega-3 fatty acids, fibre, and antioxidants, which can aid in heart health, digestion, and reducing inflammation.
Incorporating finely chopped vegetables like spinach, carrots, or bell peppers not only adds colour and flavour but also increases vitamin and mineral content. Herbs such as cilantro, mint, or fenugreek leaves can add a refreshing taste and offer additional health benefits.
Use Healthy Cooking Methods
Traditional kulchas are often cooked on a griddle with oil or butter, or even deep-fried, which can add unnecessary calories and fats. Baking the kulchas is a healthier alternative that can reduce fat content significantly. You can brush a light coat of olive oil or use a cooking spray to prevent them from drying out.
While ghee has its benefits, including a high smoke point and rich flavour, it's essential to use it in moderation due to its high saturated fat content. Using a pastry brush to apply a thin layer of ghee can still give your kulchas that traditional taste without the excess calories.
If you prefer cooking kulchas on a griddle, using non-stick cookware can help reduce the amount of oil needed. Alternatively, you can use a small amount of healthier oils, such as olive oil or coconut oil, which are high in unsaturated fats.
Make smaller kulchas
One simple way to make kulchas healthier is by controlling portion sizes. Instead of making large kulchas, consider making smaller ones. This approach not only helps in controlling calorie intake but also makes it easier to enjoy a variety of accompaniments without overindulging.
Eating smaller portions mindfully can enhance your appreciation of the food and prevent overeating. Pay attention to the flavours, textures, and aromas of the kulchas. This mindful approach can lead to a more satisfying eating experience and help in maintaining a healthy weight.
Experiment with Gluten-Free Options
For those with gluten intolerance or sensitivity, experimenting with gluten-free flour like almond flour, chickpea flour, or rice flour can be a good option. These flours offer different flavours and textures, and they also bring their unique set of nutrients.
Almond flour, for example, is rich in protein, healthy fats, and vitamin E. Chickpea flour is high in protein and fibre, making it a filling and nutritious choice. Using a combination of gluten-free flours can help achieve the desired texture and flavour in the kulchas.
