It is a challenge for me to include seeds such as flax seeds in everyday diet. So it feels good when I stumble upon a new idea to include something as nutritious as flax seed in as simple dish as thuvayal / chutney. Combined with pumpkin, this creates a super tasty and nutritious dish rich in Omega 3 fatty acids.
Thuvayal is a vegetable mash; kind of a thick chutney normally made from vegetables and(or) coconut, and eaten with rice. Thuvayals are wonderful in that they make it super easy to include any veggie in your meal. And flax seeds add a wonderful texture to the thuvayal. You should try it to feel the richness of the texture.
Pumpkin – 250 grams (de-skinned and chopped)
Flax seed – 50 grams (roasted)
Urad Dal – 1 tablespoon
Curry Leaves – 20 numbers
Tamarind – a tiny bit
Dry Red Chillies – 3 or 4 (according to desired level of spiciness)
Oil – as needed
Salt – to taste
Dry roast the flax seeds and keep aside. Cook the chopped pumpkin without water either by flashcooking* or in an open pan. Heat enough oil in a pan. Add urad dal, chillies, tamarind and curry leaves. Once urad dal turns golden brown, take the urad dal, curry leaves out and keep aside.
In a blender/mixer jar, add the cooked pumpkin, roasted flax seeds, tamarind and chillies. Blend to a smooth paste. Now add the urad dal and just whirr for a few seconds. This adds crunch to the thuvayal. Finally, add the roasted curry leaves for garnish.
*Flash cooking is an OPOS® technique of cooking food at the highest possible heat for the lowest possible time. This produces dramatic results. It heightens the flavour, colour, and texture of the food, and promises greater nutrition.
Know Your Ingredient
Flax seed,also called linseed, comes from a crop which is also grown for its fiber, linen. Linen is the oldest plant fiber grown by mankind. Flax seed is a rich source of Omega-3 fatty acids. It is high in fiber and low in carbohydrates, making it ideal for weight watchers. This also helps in lowering LDL cholesterol and supports heart health.
Flax seeds are high in antioxidants. A component called lignan in flax seed supports the growth of probiotics (good bacteria) in your gut, thus making your digestion better and immunity stronger. Flax seeds are the richest source of lignan. Sesame seeds come second only with about 1/7th of the lignans present in flax seeds. Lignans also help in treating hormonal imbalance. So, include flaxseeds in your everyday meal and reap its numerous benefits while enjoying its nutty flavor.
|How to Buy||Always check ‘best to use by’ date to ensure freshness. Prefer opaque packaging as light promotes spoilage in flax seeds.|
|Storage||The whole seeds can be stored in a cool, dark place for a year. The ground / powdered flax seeds that are available in the market have to be refrigerated. When stored at room temperature, they go rancid within a few weeks.|