All That Flax

Flax,Linum usiatissimum of family linaceae,commonly known as alsi in Hindi is a flat oval seed with a pointed tip. It is a shiny reddish brown seed with a crisp chewy texture. A hundred grams of ground flax seed supplies about 450 kilocalories,20 grams protein,28 grams of fibre,and 1.6 gram of thiamine! The warm,earthy nutty flavour of flaxseed is ideal for consumption in its original state or as a ‘mix-in’ with any cereal. One tablespoon of ground flax seeds and three tablespoons of water may serve as a replacement for one egg in baking by binding the other ingredients together.

Flaxseeds are rich in alpha linolenic acid (ALA),an Omega-3 fatty acid that is a precursor to the form of Omega-3 found in fish oils called eicosapentaenoic acid or EPA. Research indicates that for those who do not eat fish or wish to take fish oil supplements,flaxseed oil does provide a good alternative. Omega-3 fats in flaxseeds are used to produce substances that reduce the formation of blood clots,which can reduce the risk of heart attack and stroke in patients with atherosclerosis or diabetic heart disease. Flaxseeds are high on fibre and hence help prevent and control high blood pressure. Flax further can lower cholesterol levels in people with atherosclerosis,reduce the exposure of colon cells to cancer-causing chemicals,help relieve constipation and stabilize blood sugar levels in diabetic patients.

Flaxseeds are also a good source of magnesium,which helps to reduce the severity of asthma by keeping airways relaxed and open,prevents the blood vessel spasm that leads to migraine attacks,and generally promotes relaxation and restores normal sleep patterns. In addition to lessening a woman’s risk of developing cancer,the lignans abundant in flaxseed can promote normal ovulation for women trying to have a baby. My flax idlis are power- packed in Omega 3 and 6 fatty acids and offer seven grams of protein along with high fibre.

FLAX AND BROWN RICE IDLI

Ingredients

Roasted flaxseed powder,15 gms,Brown rice,60 gms,Black gram dal,30 gms,Salt to taste

METHOD: Soak rice and black gram dal for six to eight hours. Grind them and mix well. Keep the batter covered for eight to 12 hours for fermentation. Mix roasted flaxseed powder and salt in fermented batter. For pumping in more nutrients into the idlis,whisk in spinach or carrot puree into the batter and then steam. Put the batter in idli mould and steam it. Serve hot with chutney and sambhar.

(The writer is a city-based food and diet consultant who can be contacted at adda.mehrotra@gmail.com)