Flax Seed Raita ( Omega-3 Fatty Acids and Calcium Rich Recipe )
by Tarla Dalal
flax seed raita recipe | Omega 3 fatty acids rich raita | doodhi, mint and curd flax seed raita | with 13 amazing images.
Combine flax seeds with calcium-rich curds to make a delectable Flax Seed Raita. Flax seeds are the richest source of plant Omega-3 (n3) fatty acids, which is essential to build immunity, prevent LDL oxidation and heart ailments. Grated bottle gourd adds volume to this flax seed raita, while mint gives it an awesome flavour. Relish this healthy ingredient in the tastiest possible way!
How to make flax seed raita. 1. Take a non-stick kadhai and add the grated bottle gourd into it. Add water and cook. Now, take a deep bowl and add the Low- fat curds into it. Add mint leaves, roasted jeera and flax seed powder. Add black salt, sugar, salt and bottle gourd. Mix all the ingredients with the help of a whisk and refrigerate for at least 1 hour and your doodhi, mint and curd flax seed raita is ready.
Other ingredients in flax seed raita that are healthy and used are curds and doodhi. Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. With extremely low levels of sodium, this doodhi is highly suitable for those with high BP. It helps reduce blood cholesterol levels and regulate blood pressure and ensures a proper blood flow to heart and they're onwards to all parts of the body. So enjoy this healthy flax seed raita.
I would like to share with you some tips to make the perfect flax seed raita recipe. 1. Wash, peel and grate the bottle gourd. Make sure you use them immediately so that they don’t get discoloured or put them in a bowl of water. 2. Do not add too much of water as the bottle gourd will also release some amount of water when being cooked. Keep it aside to cool.
Enjoy flax seed raita recipe | Omega 3 fatty acids rich raita | doodhi, mint and curd flax seed raita | with detailed step by step recipe and video below.
Flax Seed Raita ( Omega-3 Fatty Acids and Calcium Rich Recipe ) recipe - How to make Flax Seed Raita ( Omega-3 Fatty Acids and Calcium Rich Recipe )
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Flax Seed Raita
1 cup thickly grated bottle gourd (doodhi / lauki)
1 cup fresh beaten low fat curds (dahi)
1/2 cup finely chopped mint leaves (phudina) leaves
1/4 tsp roasted cumin seeds (jeera)
1/4 tsp black salt (sanchal)
1/2 tsp sugar
1 1/2 tbsp roasted and coarsely ground flax seeds
salt to taste
For flax seed raita
- For flax seed raita
- Combine the bottle gourd with ¼ cup of water in a deep pan and mix well. Cover and cook on a medium flame for 4 to 5 minutes or till all the water evaporates. Keep aside to cool.
- Combine all the ingredients, including the cooked bottle gourd in a deep bowl and mix well.
- Refrigerate the {span class="bold1"}flax seed raita{/span} for at least 1 hour.
- Serve the {span class="bold1"}flax seed raita{/span} chilled.
Handy tip:
- Handy tip:
- Blend 1½ tbsp of flax seeds in a mixer to get 2 tbsp of flax seeds powder.
Flax Seed Raita (Omega -- 3 Fatty Acids and Calcium Rich) Video by Tarla Dalal
Health benefits of Flax seeds:
- Flax seeds are high in soluble and insoluble fibre which prevents surges in blood sugar levels. Hence, this is beneficial to those who are diabetic. Flax seeds are the richest source of plant Omega-3 (n3) fatty acids.
- Since flaxseeds are not a very good source of sodium they are safe to be consumed by individuals with High Blood Pressure. Flax seeds contain high levels of Lignans which have benefits of anti-ageing and restoring cellular health and good for heart. See detailed benefits of alsi, flaxseeds.
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How to make Flax seed Raita
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To make flax seed raita recipe | Omega 3 fatty acids rich raita | doodhi, mint and curd flax seed raita | Wash, peel and grate the bottle gourd. Make sure you use them immediately so that they don’t get discolored or put them in a bowl of water. Submerging the grated bottle gourd in water will prevent them from reacting with atmospheric gases and changing colour. Drain and squeeze out all the water before you cook them.
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Take a non-stick kadhai and add the grated bottle gourd into it.
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Add ¼ cup of water. Mix well and cook on a medium flame for 4 to 5 minutes or till all the water evaporates. Do not add too much of water as the bottle gourd will also release some amount of water when being cooked. Keep it aside to cool.
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Mix well and cook on a medium flame for 4 to 5 minutes or till all the water evaporates. Do not add too much of water as the bottle gourd will also release some amount of water when being cooked. Keep it aside to cool.
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Now, take a deep bowl and add the Low- fat curds into it. Dahi is the base of all Indian Raitas. Whisk it well to get a smooth texture.
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Add the mint leaves to add a hint of freshness to your Flax seed Raita.
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Add the roasted jeera. To extract more flavor crush them lightly between your palms before you add them.
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Add the flax seeds powder to the Flax seed Raita. It is the best way to incorporate flax seeds into your daily diet. Blending 1½ tbsp of flax seeds in a mixer gives 2 tbsp of flax seeds powder.
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Add the black salt. It is added to flavor the curd.
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Now, add the sugar. It will bring out the flavors and enhance the taste of the Flax seed Raita.
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Finally, add the cooked bottle gourd.
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Add the salt to taste.
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Mix all the ingredients with the help of a whisk and refrigerate for at least 1 hour as all raitas are served chilled. Garnish the omega 3 fatty acid and calcium rich Flax seed Raita with a mint sprig and enjoy it along with your meals.
Flax Seed Raita – A Multi-Nutrient Fare
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Flax Seed Raita – A Multi-Nutrient Fare. Flax seeds Raita is one of the tastiest and healthiest fare you can think of. Firstly the base ingredient curd abounds in calcium and protein, which are twin pillars of our bone health.
- Flax seeds, the other most important ingredient of this raita is rich in omega 3 fatty acids – the type of fat which is crucial to reduce inflammation in the body and prevent the onset of chronic diseases like heart disease and cancer.
- These flax seeds are also beneficial in managing existing diseases like diabetes too. Mint leaves apart from adding flavour and making the raita more colourful also pumps in some antioxidants which would work towards a glowing skin.
- The grated bottle gourd adds mouthfeel along with fiber, thus making it a delight which can be savoured by weight watchers. Being easy to chew for senior citizens, can relish a bowlful of this flax seed raita. It’s truly filling and nourishing!
| Energy | 44 cal |
| Protein | 2.7 g |
| Carbohydrates | 4.9 g |
| Fiber | 1.8 g |
| Fat | 1.7 g |
| Cholesterol | 0 mg |
| Vitamin A | 186.9 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.2 mg |
| Vitamin C | 3.5 mg |
| Folic Acid | 9 mcg |
| Calcium | 97 mg |
| Iron | 0.9 mg |
| Magnesium | 41.5 mg |
| Phosphorus | 58 mg |
| Sodium | 26.6 mg |
| Potassium | 51.8 mg |
| Zinc | 0.2 mg |
Awesome recipe .. yummm
Flax Seed Raita jo Calcium bhara jo me dit shadul me estamal karti hu
Yeah bahut healthy recipe hai. Full of good ingredients which are healthy and also have good fats.
We have tried flax seeds raita.It is tasty and nutritious recipe for good health.It may rise Hal levels in blood.
Can we use white pumpkin instead of bottle gourd. We donot use bottle gourd in our house. Or any other veg likecarrot or cucumber.
Thank you for such yummm recipes.
A perfect low-cal treat for weight-watchers...I wanted to include flaxseeds in my diet and I found this recipe...this raita also has bottle gourd and mint leaves which gives truly refreshing flavour to this recipe...