CCT.DIB

The Confederated Tribes of the Colville Indian Reservation Diabetes Program. Prevention, tools and education.

Healthy Frybread Workshop

Frybread can be found in Native American communities around the entire country where resourceful cooks use whatever they could find to feed their families during hard times. While it is filing and tasty, most frybread is made using "processed" ingredients, like bleached white flower and genetically modified vegetable oil. These things are low in nutrients and are linked to health problems like type 2 diabetes, obesity and even heart disease.

So how can we feed our families well and keep the tradition of frybread alive? One potion is to try healthier ingredients. Whole wheat flour uses the whole wheat, including parts called the "germ" and "brain" that are full of protein and vitamins—but these are taken out when they make the flour white. Wheat flour has higher protein level and contains vitamins and some minerals. This recipe adds non-fat dry milk to add calcium and protein; and we use a very unsaturated oil with high smoke point, so it doesn't add trans fats to the bread.

 

Ingredients:

  • 2 cups whole wheat flour
  • 1 cup white flour
  • 3 tbs. dry powdered milk
  • 1 tbs. baking powder
  • 1 tsp. salt
  • 1 1/2 cups of warm water

Peanut oil for frying

 

Mix dry ingredients together; gradually add water to make the dough
Knead the dough until it forms a ball
Cover with a cloth, let sit 30 minuets
Pour oil 3/4" in pan, medium heat (350-375)
Divide dough into 8 round balls, roll them into flat circles, stretching until dough is 1/2 inches thick. Poke hole with a for into circles
Carefully slide dough into hot oil
When that side is brown, turn over to cook the other side
When both sides are brown remove from oil
Place on pan lined with paper towels to cool
Enjoy!