Flax Seed Raita ( Omega-3 Fatty Acids and Calcium Rich Recipe )


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Combine flax seeds with calcium-rich curds to make a delectable Flax Seed Raita. Grated bottle gourd adds volume to this dish, while mint gives it an awesome flavour.

4/5 stars  100% LIKED IT    7 REVIEWS ALL GOOD
अलसी रायता, ओमेगा-3 फैटी एसिड और कॅल्शियम युक्त रेसिपी - हिन्दी में पढ़ें (Flax Seed Raita ( Omega-3 Fatty Acids and Calcium Rich Recipe ) in Hindi) 

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Flax seeds are one of the richest sources of omega 3 fatty acids, which is essential to build immunity, prevent LDL oxidation and heart ailments. Combine it with calcium-rich curds to make a delectable Flax Seed Raita. Grated bottle gourd adds volume to this dish, while mint gives it an awesome flavour. Relish this healthy ingredient in the tastiest possible way!

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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
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Method
    Method
  1. 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.
  2. Combine all the ingredients, including the cooked bottle gourd in a deep bowl and mix well.
  3. Refrigerate for at least 1 hour.
  4. Serve chilled.

Handy tip:

    Handy tip:
  1. 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

Flax Seed Raita ( Omega-3 Fatty Acids and Calcium Rich Recipe ) recipe with step by step photos

Health benefits of Flax seeds:

  1.  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
  2. 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

  1. 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.
  2. Take a non-stick kadhai and add the grated bottle gourd into it.
  3. 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.
  4. 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.
  5. 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.
  6. Add the mint leaves to add a hint of freshness to your Flax seed Raita.
  7. Add the roasted jeera. To extract more flavor crush them lightly between your palms before you add them.
  8. 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.
  9. Add the black salt. It is added to flavor the curd.
  10. Now, add the sugar. It will bring out the flavors and enhance the taste of the Flax seed Raita.
  11. Finally, add the cooked bottle gourd.
  12. Add the salt to taste.
  13. 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.

Nutrient values (Abbrv) per serving
Energy144 cal
Protein5.2 g
Carbohydrates7.4 g
Fiber1.8 g
Fat8.1 g
Cholesterol16 mg
Sodium20.6 mg

RECIPE SOURCE : Top 10 Healthy FoodsBuy this cookbook

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Reviews

Flax Seed Raita ( Omega-3 Fatty Acids and Calcium Rich Recipe )
5
 on 19 Jan 17 07:28 PM


We have tried flax seeds raita.It is tasty and nutritious recipe for good health.It may rise Hal levels in blood.
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Tarla Dalal    Dear Mr. Rao : Great to hear that.
Reply
13 Oct 17 05:02 PM
Flax Seed Raita ( Omega-3 Fatty Acids and Calcium Rich Recipe )
5
 on 01 Aug 16 08:48 AM


Can we use white pumpkin instead of bottle gourd. We donot use bottle gourd in our house. Or any other veg likecarrot or cucumber.
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Tarla Dalal    Hi Ramadevi, Yes you can try and see.
Reply
01 Aug 16 09:12 AM
Flax Seed Raita ( Omega-3 Fatty Acids and Calcium Rich Recipe )
5
 on 31 Jul 16 06:31 PM


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Tarla Dalal    Hi Sushila, We are very happy to know you loved the recipe. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !
Reply
01 Aug 16 08:47 AM
Flax Seed Raita ( Omega-3 Fatty Acids and Calcium Rich Recipe )
5
 on 31 Jul 16 05:29 PM


Thank you for such yummm recipes.
Flax Seed Raita ( Omega-3 Fatty Acids and Calcium Rich Recipe )
5
 on 09 Jan 16 11:25 AM


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Tarla Dalal    Thanks Madhu. We are delighted you loved the recipe. Please keep posting your thoughts and feedback.
Reply
09 Jan 16 01:37 PM
Flax Seed Raita ( Omega-3 Fatty Acids and Calcium Rich Recipe )
5
 on 25 Dec 14 03:24 PM


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...
Flax Seed Raita ( Omega-3 Fatty Acids and Calcium Rich Recipe )
4
 on 11 Jul 12 11:40 PM