What is halim seeds, garden cress seeds ? glossary, uses, recipes, benefits

Halim seeds, also known as garden cress seeds or Aliv in some parts of India, are tiny, reddish-brown seeds with a slightly peppery and nutty flavor. These minuscule powerhouses swell significantly when soaked in water, developing a gelatinous coating similar to chia seeds. Despite their small size, halim seeds are revered in traditional Indian households, particularly for their remarkable nutritional profile and their versatility in both sweet and savory applications.

The uses of halim seeds in India are deeply rooted in traditional wisdom, especially in rural and health-conscious communities. They are most notably valued for their purported ability to boost iron levels, making them a common recommendation for women, especially those who are pregnant or lactating, and individuals suffering from anemia. Beyond their medicinal uses, they are incorporated into various culinary preparations, acting as both a nutritional enhancer and a textural element.

The benefits of halim seeds extend far beyond their iron content. They are an excellent source of dietary fiber, which aids in digestion, promotes satiety, and can help in weight management. They are also rich in folic acid, essential for cell growth and development, as well as Vitamins A, C, and E, providing antioxidant support. Furthermore, halim seeds contain a good amount of calcium and protein, contributing to bone health and muscle repair, making them a well-rounded nutritional supplement.

Several recipe examples showcase the diverse ways halim seeds are used in Indian cuisine. The most popular is the Halim Drink, often made by soaking the seeds in water and then adding lemon juice (which aids iron absorption due to its Vitamin C content) and sometimes jaggery or honey for taste. Another traditional favorite is Halim Ladoo or Aliv Ladoo, where soaked seeds are mixed with jaggery, coconut, and nuts to create nutritious, energy-boosting sweets, especially popular in winter. For savory options, Halim Paratha or Aliv Nutri Paratha incorporates these seeds into flatbread dough, offering a wholesome breakfast or meal. They can also be sprinkled over salads or incorporated into smoothies for an added nutritional punch.

While their use has traditionally been prominent in specific regions, increasing awareness of their health benefits has led to their wider adoption across urban India. Halim seeds are easily available in most Indian grocery stores, traditional medicine shops, and online platforms. Their affordability further contributes to their accessibility, making them a valuable and cost-effective dietary supplement for many. This combination of nutritional richness, culinary versatility, and easy availability cements the halim seed's status as a cherished superfood in India.

Also known as

Halim, Chandrashoor, Asalu

How to select garden cress seeds, halim, halim ke beej

When buying cress seeds, ensure they are crispy and have not turn soggy because of the presence of moisture. Further they should also be free of stone or debris or dust.

Culinary Uses of garden cress seeds, halim, halim ke beej in Indian Cooking

garden cress, Halim used in Indian drinks

We have made a tasty Halim recipe drink by soaking garden cress seeds in lemon juice. The lemon juice not only makes the drink tasty but also gives a good amount of vitamin C, which improves the absorption of iron from this Halim Recipe.

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garden cress, Halim used in Indian desserts

Yes, we have used garden cress seeds to make the famous Indian ladoo. Halim Ladoo recipe is a traditional Maharashtriansweet made with iron-rich garden cress seeds. Other ingredients like jaggery and almonds also add to the iron quotient of these delicious ladoos.

garden cress, halim used in Indian parathas

Aliv or garden cress seed is a real treasure-trove of nutrients, and a must have in every kitchen. This little-known Indian food is one of the best vegetarian sources of iron, and is worth including in the diet, whether as a powder or in seed form.

This delicious Aliv Nutri Paratha recipe is a great way to start off. With a scrumptious stuffing of paneer and coloured capsicums, it is nothing short of a mouth-watering treat.

How to store garden cress seeds, halim, halim ke beej

Garden cress seeds are best stored in a ziplockbag or air tight container in the refrigerator. They usually stay fresh for 3 to 4 months when refrigerated.

Health benefits of garden cress seeds, halim, halim ke beej

1. Reduces Fatigue - Cures Anaemia : A tbsp. of these seeds offer 12 mg of iron, which is difficult to source it from any other ingredient from such a small quantity. 60% of iron requirement is fulfilled by consuming a tbsp. A simple concoction of Halim Water once a day or at least 3 to 4 times for 1 to 2 months can help increase your hemoglobin levels and cure anemia to some extent. Add a tsp of lemon juice to this water as lemon juice abounds in vitamin C, which further enhances iron absorption. Try it out…

2. Acts as Galactogogue - Increases Breast Milk Production : Being rich in iron and a galactagogue (a food which enhances breast milk production), it’s beneficial for lactating moms. It’s considered a post-partum food, which is served to nursing mothers usually in the form of ladoo. This recipe of Halim Ladoo is a must-try for new mums feeding their bundle of joy.

Click here to know more about the Health benefits of Garden Cress, (Halim).

These tiny seeds are a bundle of nutrients. They abound in many nutrients right from iron to calcium and protein to B vitamins. Let’s peep into its nutrition facts in detail.

Nutritive Information for Garden Cress Seeds (Halim):

1 tbsp of garden cress seeds is about 12 grams

RDA stands for Recommended Daily Allowance.

Energy - 55 calories

Protein –3 g

Carbohydrate – 4 g

Fat – 2.9 g

Fiber – 0.9 g

Vitamins:

0.07 mg of Vitamin B1 (Thiamine) = 5.9% of RDA ( (about 1.2 to 1.6 mg for men)

0.07 mg of Vitamin B2 (Riboflavin) = 5.2% of RDA (about 1.4 to 1.9 mg for men)

1.7 mg of Vitamin B3 = 14.3 % of RDA (about 12 mg)