Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, milled into flour | 150 g | Sweet, Astringent · Neutral |
 Whole-wheat flour, freshly measured | 120 g | Sweet · Cooling |
 Olive oil, divided for the griddle | 22 g | Sweet, Bitter, Astringent · Heating |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 190 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 190 ml (about 3/4 cup) warm water for Amaranth Wheat Skillet Bread; begin with three quarters, then add the remainder by the tablespoon so the dough or batter does not become slack.
- Combine amaranth and wheat flours with fennel and olive oil. Mix with the heat off for 45 seconds, lifting from the bottom until the ingredients are uniform and no clumps remain.
- Add warm water, rest the dough, and roll small discs. Keep the dough covered for 12–17 minutes, then roll on a lightly dusted surface to an even 2–3 mm thickness.
- For Amaranth Wheat Skillet Bread, preheat the griddle over medium heat for 4 minutes; a drop of water should skitter briefly and evaporate before the first bread goes on.
- Cook both surfaces over moderate heat and keep the stack covered. Hold the griddle at medium heat and allow 2–3 minutes on the first face and 1–2 minutes after turning, until the surface looks dry, brown freckles appear, and the center springs back.
- For Amaranth Wheat Skillet Bread, stack the cooked breads under a clean cloth for 8 minutes so steam softens their surfaces; serve them warm rather than holding them on the griddle.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Amaranth Wheat Skillet Bread is a freshly cooked flatbread intended to be eaten warm Vata: brush lightly with ghee and pair with a moist vegetable. Pitta: keep pungent fillings modest and avoid hard charring. Kapha: roll it thin, use little fat, and choose one modest bread.
USDA Nutrition Facts for Amaranth Wheat Skillet Bread
| Nutrient | Per 100g | Per Serving (1 serving (122g)) |
|---|---|---|
| Energy (Calories) | 239 kcal | 293 kcal |
| Protein | 7.5 g | 9.2 g |
| Total Carbohydrates | 38.0 g | 46.6 g |
| Dietary Fiber | 5.0 g | 6.1 g |
| Total Sugars | 0.6 g | 0.8 g |
| Total Fat | 7.4 g | 9.0 g |
| Calcium | 68.2 mg | 83.5 mg |
| Iron | 3.39 mg | 4.15 mg |
| Magnesium | 113.0 mg | 138.4 mg |
| Phosphorus | 261.9 mg | 320.8 mg |
| Potassium | 258 mg | 316 mg |
| Sodium | 320 mg | 393 mg |
| Zinc | 1.55 mg | 1.90 mg |
| Copper | 0.27 mg | 0.34 mg |
| Manganese | 2.07 mg | 2.54 mg |
| Selenium | 20.9 µg | 25.6 µg |
| Vitamin C | 1.5 mg | 1.8 mg |
| Vitamin A (RAE) | 0.06 µg | 0.07 µg |
| Vitamin E | 2.63 mg | 3.22 mg |
| Vitamin K | 3.2 µg | 3.9 µg |
| Thiamin (Vitamin B1) | 0.16 mg | 0.20 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.13 mg |
| Niacin (Vitamin B3) | 1.55 mg | 1.89 mg |
| Vitamin B6 | 0.28 mg | 0.35 mg |
| Folate (DFE) | 35.9 µg | 43.9 µg |
| Choline | 29.0 mg | 35.6 mg |
