Canku Ota - November 2013 - A Healthy Frybread Option

	Canku Ota
	(Many Paths)
	An Online Newsletter Celebrating Native America
	NOVEMber 2013 - Volume 11 Number 11


	A Healthy Frybread Option
	by Monica Brown, Tulalip News Writer
	credits: photos by Brandi N. Monteuil

TULALIP, Wash.-There’s something about frybread, maybe it’s that you can smell it a mile away and that scent brings back so many memories. This recipe was received as a request to test and it was surprisingly good. Since it contains mostly whole wheat flour it offers more filling fiber, which also helps to lower the net carbs of this tasty snack. The recipe indicates that it will make eight small frybread but I was able to make just over ten.

Since it is important to having slightly fluffy frybread, be sure that your baking powder is fresh. Test it by placing a tsp. into a small cup of warm or hot water, if it bubbles up immediately then it is still fresh. If not you will either need to buy more or make your own by combining, 1 tsp baking soda, 2 tsps cream of tartar and 1 tsp of corn starch (optional). Baking soda can be tested for freshness in the same manner but by placing a tsp in a small amount of vinegar.

This recipe can be found at www.diabetes.ihs.gov in the printed materials section. If you have a recipe that you would like to share please send it in to mbrown@tulaliptribes-nsn.gov. Recipe adapted from What’s cooking, Healthy in Warm Springs, Sara Lee Thomas, MS, RD and Edison Yazzie

Whole Wheat Frybread

Ingredients:

2	cups	whole wheat flour

1	cup	white flour

3	tablespoons	powdered milk

1	tablespoon	baking powder

1	teaspoon	salt (optional)

1 ½	cups	warm water

		Canola oil

Preparation:

Mix dry ingredients in a bowl and gradually add water to make dough. Knead the dough until it forms a ball and comes clean from the edge of bowl. Cover with a cloth and let sit for 30 minutes.
Pour about ¾ inch of canola oil into a deep frying pan and heat on medium. Test the temperature of the oil by putting a small pinch of dough into it. If the oil is ready, the will rise immediately to the top.
Divide the dough and knead into 8 round balls. Pat and stretch or roll dough out into flat circles until the dough is ¼ to ½ inch thick. With a fork, poke a few holes in the flattened circles of dough.
Carefully slide a flattened dough round into the hot oil to avoid splashes. Slightly lift frybread to check the bottom, when it is begins to brown turn it over. When both sides are done remove from oil, drain excess oil and place on baking sheet lined with paper towels.

Nutrition Information:

Makes 8 frybread

240 calories,
10g Total fat,
1g Saturated fat,
220-510mg Sodium,
35g Carbohydrate,
4g fiber,
6g Protein







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