flax seeds

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अलसी क्या है, इसका उपयोग, स्वास्थ्य के लिए लाभ, रेसिपी, in Hindi हिन्दी में पढ़ें

અળસી એટલે શું? ગ્લોસરી, તેના ઉપયોગ, આરોગ્ય લાભો, રેસીપી ગુજરાતી માં વાંચો

Table of Content

What is flax seeds, alsi, alsi seeds, alsi ke beej?

Culinary Uses of flax seeds, alsi, alsi seeds, alsi ke beej in Indian Cooking

Nutritional Information for 1 serving of Alsi, Flaxseeds

Also known as

Common flax, Linseed

What is flax seeds, alsi, alsi seeds, alsi ke beej?

Flax seeds come in two basic varieties, brown and yellow or golden, with most types having similar nutritional values and equal amounts of short-chain omega-3 fatty acids. The warm, earthy and subtly nutty flavour of flax seeds combined with an abundance of omega-3 fatty acids makes them an increasingly popular addition to the diets of many a health-conscious consumer.

Whole and ground flax seeds, as well as flax seed oil, are available throughout the year. Flax seeds are slightly larger than sesame seeds and have a hard shell that is smooth and shiny. Their colour ranges from deep amber to reddish brown depending upon whether the flax is of the golden or brown variety. While whole flax seeds feature a soft crunch, the nutrients in ground seeds are more easily absorbed.

How to select flax seeds, alsi, alsi seeds, alsi ke beej

1. Flax seeds can be purchased either whole or powdered.

2. Whether purchasing flax seeds in bulk or in a packaged container, make sure that there is no evidence of moisture.

3. If buying flax seeds powder, go for a vacuum-sealed package as ground flax seeds are more prone to oxidation and spoilage.

Culinary Uses of flax seeds, alsi, alsi seeds, alsi ke beej in Indian Cooking

• Ground flax seeds can be mixed in with oatmeal, yogurt, cereal mixes, or any other food item where a nutty flavour is appropriate.

• Flax seed sprouts have a slightly spicy flavour, which goes well in salads and subzis.

• Add flax seeds to homemade muffins, cookies or breads.

• To give cooked vegetables a nuttier flavour, sprinkle some ground flax seeds on top of them.

• Add some flax seed powder or oil to milkshakes and smoothies.

• However, use in moderation as excessive consumption of flax seeds can cause diarrhoea.

How to store flax seeds, alsi, alsi seeds, alsi ke beej

• Flax seeds are chemically stable while whole, and milled flax seed can be stored at least four months at room temperature with minimal or no changes in taste and smell.

• If you purchase whole flax seeds, store them in an airtight container in a dark, dry and cool place where they will keep fresh for several months.

• Ground flax seed can go rancid at room temperature in as little as one week. So, store in a sealed container, preferably refrigerated.

Nutritional Information for 1 serving of Alsi, Flaxseeds

One serving of flaxseeds is 1 Tablespoon which is 10 grams.

RDA stands for Recommended Daily Allowance.

53.4 Calories

1.83 grams of Protein

2.89 grams of Carbs

4.22 grams of Fat

65.8 mg of Magnesium (Mg) = 18.8% of RDA (about 350 mg)

107.9 mg of Phosphorus (P) = 17.98% of RDA (about 600 mg)

0.16 mg of Vitamin B1, Thiamine = 12.30% of RDA (about 1.2 to 1.5 mg)

2.73 grams of Fibre = 10.92% of RDA (about 25 grams)

8.76 mcg of Folic Acid = 4.38% of RDA (about 200 mcg)

25.5 mg of Calcium (Ca) = 4.25% of RDA (about 600 mg)

0.82 mg Vitamin E = 4.10% of RDA (about 20 mg)

0.43 mg of Zinc (Zn) = 3.90% of RDA (about 10 to 12 mg)

0.57 mg of Iron (Fe) = 2.71% of RDA (about 21 mg)

0.31 mg of Vitamin B3, Niacin = 2.58% of RDA (about 12 mg)

0.02 mg of Vitamin B2, Riboflavin = 1.81% of RDA (about 1.1 mg)

81.3 mg of Potassium (K) = 1.72% of RDA (about 4,700 mg)

1.91 mcg of Vitamin K = 1.59% of RDA (about 120 mcg)

0.03 mg of Vitamin B6, Pyridoxine = 1.50% of RDA (about 2 mg)

3.0 mg of Sodium (Na) = 0.15% of RDA (about 1902 mg)

Health benefits of flax seeds, alsi, alsi seeds, alsi ke beej

1. Keeps you Lean :

Since it’s got healthy fats and loaded with fibre, flaxseeds will keep you fuller for a longer time and result you in not eating junk food. Therefore, aids in weight loss.

2. High Fibre :

Flaxseeds are high in soluble and insoluble fibre. We all need fibre in our healthy diet. Fibre promotes regular bowel movements. This is required for prevention of constipation. Flaxseeds are also useful for people with Irritable Bowel Syndrome and Diverticular disease (1).

3. Gluten Free :

Since flaxseeds are gluten free. They are great for those who are gluten intolerant.

Click here to know more about the 12 Awesome Health Benefits of Alsi, Flaxseeds.

roasted flaxseeds

These are whole seeds which have been dry roasted to increase the crunchiness and shelf life. Roasted flaxseeds also have a very inviting aroma, which makes them a healthy addition to spice powders. You can consider adding flaxseeds in spice mixes such as the south Indian Idli Milagai Podi (a powder of roasted chilli, urad dal and spices served with idli) too.

powdered flaxseeds

The flax seeds should first be roasted before powdering. You can make a fine or coarse powder depending upon the recipe, using a blender or a mixer. If adding powdered flaxseeds to a cooked cereal or grain dish, do so at the end of cooking since the soluble fibre in the flaxseeds can thicken liquids if left too long.

crushed flaxseeds

Place 1/2 cup of flaxseeds and place it on a chopping board. Take a rolling pin and roll it over the flaxseeds until they are coarsely crushed. Alternatively put them in a mixer and blend it just for 1 to 2 seconds. If you blend it for more than 2 seconds, there are high chances that the flax seeds will get powdered. Use as required.

roasted and powdered flax seeds

How to roast and powder flax seeds

Heat a dry pan: Place a small to medium-sized skillet (preferably cast iron) over medium-low heat. Make sure the skillet is completely dry.
Add flax seeds: Add the desired amount of flax seeds to the skillet in a single layer. Don't overcrowd the pan.
Roast and stir: Roast the flax seeds, stirring frequently to prevent burning.
Listen for popping: After a few minutes, you'll start to hear the flax seeds popping and releasing a nutty aroma. This indicates they are roasting.
Remove from heat: Once most of the seeds have popped and they are lightly browned, remove the skillet from the heat. Don't let them burn.
Cool completely: Transfer the roasted flax seeds to a plate and let them cool completely.

Usage

Smoothies and shakes: Blend into your favorite smoothies for a nutritional boost.
Curd: Sprinkle on top of your breakfast for added fiber and omega-3s.
Baked goods: Add to batters for muffins, breads, and pancakes.
Cereal and granola: Mix into your morning cereal or homemade granola.
Salads and soups: Sprinkle over salads or stir into soups for added nutrition and texture.