Gluten free avocado buckwheat roti

One of the most difficult changes to make when embarking on a healthier lifestyle is ‘roti time’. What we eat is habitual and embedded deep in our culture; we look forward to our evening roti with a delicious side of subji (vegetables), daal or meat curry of some sort. If you’re lucky you might have all three options served to you! Our parents, and their parents before that, did a great job of providing us with fresh daily meals and for that we are grateful. However a few simple tweaks to our meals can make a huge difference to having a healthier longer life. Simple changes like not over cooking vegetables; making sure that half your plate is a colourful salad; and reducing the number of chapatis you eat, can make a big difference to your overall health.

These buckwheat and avocado chapatis are a good alternative to traditional wheat flour chapatis. They have a lower glycaemic index (GI) and are gluten free.

Even though you may not have symptoms of gluten intolerance, it can still lead to a leaky gut. A leaky gut means that foreign substances can enter the blood stream such as food particles, toxic substances and bacteria. These substances can cause an autoimmune response and can result in a whole host of health issues like migraines, chronic fatigue, arthritis, allergies, depression and much much more. Gluten should be avoided and should not be a regular part of your diet.

All of us and especially those with diabetes need to eat food with lower GI to avoid the spikes in blood sugar. These spikes lead to chronic inflammation which is the underlying cause of most diseases (such as diabetes, heart disease, cancer to mention just a few). To learn about glycaemic index you can read more on the NHS page.


Buckwheat and avocado chapatis
Ingredients (approx. 8 chapatis)

1 avocado mashed
2 cups of buckwheat flour
Water as required

Add the flour to the mashed avocado and mix until completely combined. Start by adding 2-3 tablespoons of water to make a soft dough. Add more water if required but if the dough gets sticky add more flour. Cover the dough and let it rest for 5-10 minutes. In the meantime warm up the tava (or frying pan) on medium heat. Divide the dough into 8 parts (you can adjust size according to how small or big you want the chapatis to be). Roll them into balls. On a floured surface, use a rolling pin to roll out the balls of dough until they are very thin.

When the tava is hot put a chapati on it. Wait ten seconds and then flip. Wait until the underside has brown spots on it and flip again. The chapati will start to inflate, press gently around the edges to make sure the edges are cooked. Place on a tea towel, spread a little coconut oil or grass fed ghee on it and cover to keep warm. Voila! a gluten free, low GL chapati. Continue until all the chapatis are made. Serve warm with your curry and make sure at least half your plate is filled with a colourful salad or lightly steamed vegetables.


If you can't find buckwheat flour at your local supermarket, we've included a link to Amazon below.

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Buckwheat flour

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