Ingredient Ideology | The Favorable Flax Seeds By: Dr. Kaviraj Khialani- Celebrity Master Chef.
/THE FAVORABLE FLAX SEEDS
One of the oldest crops being cultivated ever since we speak of civilization, a food which is a plan based by nature which provides helpful fats, antioxidants, and fiber.it has also been addressed as a functional food which means that we can have it to boost our health and immunity levels as well.
People grew flax as a crop in ancient Egypt and China, in Asia it has had a role to play in Ayurvedic medicine for thousands of years now. Flax seeds are usually brownish in color and are smooth and shiny to look at with a mucilaginous substance in their outer layer which makes them sticky when wet. Today flax seeds are available in the form of seeds, oil, powder, tablets, capsules, and flour. Besides having a mild nutty flavor flax seeds are easy to adapt into our day-to-day recipes including sweet and savory foods.
Health Benefits of Flax Seeds:
Flax seeds are high in omega 3 fatty acids, fiber but low in carbs.
Flax seeds are a gluten-free ingredient that makes them versatile.
Flax seeds promote and assists in weight loss management.
Flax seeds help lower cholesterol in our system.
Flax seeds are high in anti-oxidants.
Flax seeds help to lower high blood pressure problems.
Flax seeds are good for the health of our skin as well.
Flax seeds are also good for hair health.
Flax seeds promote digestive health in our bodies.
Some Culinary Uses of Flax Seeds:
Flax seeds are a good choice of seeds to keep handy at home with us by adding it to our health shakes, smoothies, and energy drinks.
Ground flax seeds can be blended into baked goodies like breads, muffins and cookies as well for a varied taste and healthy approach.
Flax seeds in powdered form are easy to add into our daily chapati or roti dough as well. A teaspoon of flaxseed powder in a cup full of wheat flour is good to start with.
Flax seeds are also a good egg substitute in some recipes where we can use 1 tbsp. flax seed powder combined with 3 tbsp. water and use in place of 1 egg.
Add flax seeds to granola or health bars and they also made a good and wise addition to a bowl of oatmeal for breakfast.
Flax seeds are roasted and added to salad bowls, chutneys, dressings, marination, stuffing it into chicken breasts, etc with spinach and herbs.
Flax seeds also go well into milled form and add on into flours for bakery and confectionery. Spread peanut butter on a toast and sprinkle a few flax seeds on it for a combination to go with eggs for a breakfast.
Flax seeds can also be added to dips like mayonnaise, hung curd, greek yogurt, hummus, muttabbal, and other middle-eastern dips as well as serve with lavash.
Pancakes and waffle batters for a live station can also have an add-on of flax seeds and they turn out wonderfully well once serve with the choicest toppings and fruits.
Here are a few easy ways to adapt Flax Seeds into our recipes:
Recipe-1] FLAX SEED & ROASTED TOMATO CHUTNEY
Ingredients
Flax seeds-2-3 tbsp.
Tomatoes- 3-4 med-sized, roasted on a live flame or in the oven and chopped roughly.
Red chilies- 4-5 no. dried
Urad dal- ½ tsp
Chana dal- ½ tsp
Salt to taste
Oil/ghee- 2 tsp
Garlic- 2-3 cloves sliced
Curry leaves- 4-5 no
Tamarind pulp-1-2 tsp
For tempering the chutney:
Oil-2 tsp
Mustard seeds-1/2 tsp
Hing-1 pinch
Method:
1. Prepare all the ingredients for the delicious chutney recipe.
2. Heat ghee/ oil in a Kadai and add in the curry leaves, garlic, red chilies, chana dal, urad dal and allow them to splutter for a few seconds.
3. Add in the roasted roughly cut tomatoes, flax seeds, and salt saute for a few seconds add tamarind pulp, and simmer for 8-10 mins.
4. Once it all comes together turn off the flame and pulverize it to a coarsely smooth chutney and remove it into a jar/bowl.
5. Heat oil and crackle the mustard seeds and add hing to the hot oil and finally add them on top of the prepared chutney and mix, cool and store in the fridge for around 1 week.
Recipe-2] NUTTY DATE & FLAX SEED LADDOO
Ingredients
Seedless dates- 1 cup chopped
Ghee/ butter- 2 -3 tsp
Flax seeds-1/4 cup
White sesame seeds-2 tsp
Cashews/almonds/ assorted nuts-2 -3 tbsp.
Elaichi powder-1/4 tsp
Desiccated coconut-1/4 cup
Method:
1. Dry roast the nuts in a pan and allow to cool, powder them, keep them aside.
2. Dry roast sesame and flax seeds separately for a minute or so and powder them together.
3. De-seed and chop dates and grind them a coarsely smooth paste with a little water if needed.
4. Heat ghee in a thick bottomed pan add the dates and cook on a low flame for around 3-4 mins until soft and mushy.
5. Add in the nuts, elaichi powder, coconut, seed powder and mix it all up well into a mixture and using a little warm ghee form into a mass.
6. Divide the mixture into 8-10 equal portions and using little ghee on the hands shape them into laddoo shape and roll them in sliced or powdered nuts, coconut, etc and serve them.
Recipe-3] FLAX SEED TOSSED LEMON RICE
Ingredients
Basmati rice- 2 cups boiled, cooked.
Flax seeds- 3-4 tsp
Ghee/oil- 2 tsp
Hing-1/4 tsp
Curry leaves- 8-10 no
Cumin seeds-1/2 tsp
Mustard seeds-1/2 tsp
Red chilies-1-2 slit
Green chilies-1-2 slit
Urad dal-2 tsp
Salt to taste
Turmeric powder-1/2 tsp
Lime-1 no juice to be added
Coriander leaves-2 tbsp. chopped
Peanuts- 3-4 tbsp. fried/roasted.
Method:
1. Assemble all the ingredients for the flax seed tossed lemon rice.
2. Heat ghee/oil in a Kadai and add in the ingredients for tempering from hing to curry leaves, jeera, mustard seeds, urad dal, flax seeds chilies, and saute them up to 1 minute.
3. Add in the turmeric and salt along with coriander leaves and peanuts and mix well. Add in the rice and lemon juice and give it a nice toss.
4. Allow the rice to cover and simmer for 6-8 mins and then dish out the rice garnish appropriately and serve hot with a bowl of curd/ salad.
Recipe-4] FLAX SEED TOSSED MIX BEAN SALAD
Ingredients
For the base of the salad:
Assorted salad leaves/ white or purple cabbage-1 cup
For the body of the salad:
Boiled assorted pulses/beans- 1 cup- chana/rajma/chauli.
Cucumber-1 no cubed
Tomato-1 no cubes
Green chilies-1 tsp chopped
Green/yellow/ red capsicum-1 no cubes
For the dressing:
Flaxseed oil-2 tsp
Salad oil-1 tsp
Lime juice-2 tbsp.
Mint leaves- 10-12 no
Raisins-2 tsp chopped
Date puree- 2 tbsp.
Chaat masala-1/2 tsp
Roasted crushed jeera-1/2 tsp
Salt and pepper to taste
For the garnish of the salad:
Toasted flax seeds-2 tsp
Micro-greens/ olives/ cherry tomatoes/herbs-2-3 tsp.
Method:
1. Prepare all the ingredients for the salad recipe.
2. Place the base of the salad in the serving bowl/salad plate.
3. In a mixing bowl combine together the ingredients for the dressing and mix well, keep chilled.
4. Just before serving the salad combine the body and dressing together give them a nice toss and serve on the base of the salad.
5. Garnish with tossed salad appropriately and serve immediately.
Recipe-5] SUBZI WALA FLAX SEED PARATHA
Ingredients
For the paratha dough:
Whole wheat flour-1 cup
Maida-1/4 cup
Flaxseed powder-2 tsp
Ajwain-1/2 tsp
Oil/ghee-2 tsp
Salt to taste
Warm water as needed to make the dough.
For the subzi and flax seed stuffing:
Oil/ghee-2 tsp
Ginger-1 tsp chopped
Green chilies-1 tsp chopped
Onion-1 small chopped
Assorted mixed vegetables-1 cup- carrots/beans/peas/sprouts etc to be cut into small pieces and blanched for 3-4 mins.
Salt to taste
Boiled mashed potato-1/2 cup
Garam masala powder-1/2 tsp
Chaat masala-1/2 tsp
Mint and coriander leaves-2 tbsp. chopped
Flax seeds-2 tsp toasted.
Oil/ghee as needed to cook the parathas.
To serve with: achar/ papad/ raita.
Method:
1. Prepare all the ingredients for the paratha dough and stuffing.
2. Prepare the dough, cover, and keep aside for resting under a damp kitchen towel for around 20 mins.
3. To prepare the stuffing, heat oil/ghee in a pan add in the ginger, chilies, and onions, and saute until pink.
4. Add in the blanched veggies, salt to taste, all masalas to taste, and cook for 2-3 mins.
5. Add in the toasted flax seeds, mashed potatoes, coriander, and mint leaves and mix well.
6. Remove from the flame and allow to cool completely. Divide the dough into 4 equal portions and divide the stuffing into 4 parts.
7. Roll out the dough into a chapati and stuff it with the filling and reshape and roll into a half-inch thick paratha.
8. Using oil/ghee on a Tava/ non-stick tava cook the paratha well on both sides and cut and serve hot.
Recipe-6] MINTED FLAX SEED CUCUMBER RELISH
Ingredients:
For the curd mixture:
Curd/ yogurt- 2 cups beaten.
Salt to taste
Crushed black pepper to taste
Flaxseed powder-1/2 tsp
Roasted crushed jeera-1/4 tsp
For the cucumber mixture:
Cucumber-1 no peeled and cubed
Mint leaves- 5-7 no
Flax seeds toasted-2 tsp
Chaat masala-1/4 tsp
Roasted crushed peanuts-2 tsp
Method:
1. In a mixing bowl combine together the ingredients for the curd mixture and keep chilled.
2. Add in the cucumber, mint, flax seeds, chaat masala, roasted crushed peanuts into the curd mixture and mix well, chill for at least a couple of hours.
3. Serve the relish with lavash/ crackers/ savory cheese straws etc or also can be enjoyed with parathas or alongside a meal as well, as a variation we can also add ingredients like onions, tomatoes, pomegranate seeds, apples, etc.
Brief About The Writer:
Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai based Author, Writer, Healthy Eating - Lifestyle Specialist, Food Designer, Academician & having mastered over 33 International Cuisines, is also a Food & Beverage Consultant. He has worked with esteemed properties like the Taj Group of Hotels, Kuwait Airways to name a few, he has been awarded several Global and National Awards for his outstanding performance in his chosen field he loves to share his knowledge and experience of over 2 decades with the Food & Hospitality Industry.
