Flaxseeds: Include these high fibre seeds in your diet to beat obesity

Flaxseeds not only improve your heart health but they also change the gut microbiota, boost metabolic health as well as protect against diet-induced obesity. try these healthy flaxseed recipes.

By: Editorial Team | | Updated: February 6, 2019 11:08 am

Try this healthy mushroom risotto ©Shutterstock

According to a recent study, flaxseeds not only improve your heart health but they also change the gut microbiota, boost metabolic health as well as protect against diet-induced obesity. The research, published in the American Journal of Physiology: Endocrinology and Metabolism, talked about how flaxseeds can help increase beneficial fatty acids, which may reduce the production of adipose tissue in the body and improve immune function. There are plenty of other health benefits of flaxseeds. This is how you can include flaxseeds in your diet. Also Read - Adding mushrooms to your diet can help increase shortfall nutrients, reach dietary goals

Also Read - One in five COVID-19 patients only show gastrointestinal symptoms

Chocolate and Almond Smoothie Also Read - Role of fiber in improving your digestive health

Ingredients:

300ml of Almond Milk

1 scoop of unsweetened vegan raw chocolate protein, low carb powder

1 tablespoon of unsweetened almond butter/peanut butter

1 tablespoon of flaxseeds

2 teaspoons of stevia

Method

In a blender, add in the almond milk, unsweetened raw chocolate protein powder, stevia and almond/peanut butter and blitz it for a minute till all of the ingredients are combined and have a smooth texture. Pour into a glass and top it with flaxseeds and your keto-friendly vegan smoothie is ready to drink. Remember, not to replace stevia with honey (not vegan) or dates as they both are high in carbohydrates.

Recipe by Shivam Hingorani

Sabudana spring roll

In a bowl, add 1 cup soaked sabudana, 2 tbsp lemon juice, 1 tsp ginger, 2 chopped green chillies, 1 boiled sweet potato, coriander leaves, salt, peanuts and mix well. To make spring roll sheet, add 2 cups of potato flour to water and make dough. Make small balls and flatten them using rolling pin. Place the sago mixture on rolled potato flour sheet and wrap the sheet. Keep the roll in a steamer for 7 -10 minutes. For the chutney, blend 1 tsp flaxseeds, 1 tsp sunflower seeds, 1 curd, salt, 1 green chilli and grind it.

Recipe by Chef Ranveer Brar

Multigrain Risotto

Ingredients

Cup Arborio Rice

Cup Multigrain Seeds mix (sunflower seeds, pumpkin seeds, barley, flaxseeds, quinoa, foxtail millet)

Cup Uncooked Brown Rice

Few thinly sliced shiitake mushroom

1 Cup Mix Vegetables chopped (Carrot, Bell pepper, Broccoli, Asparagus)

1tbsp chopped leek

1tbsp chopped celery

2 cup vegetable broth

1tsp chopped Garlic

2 to 3 Cherry tomatoes, cut into two

Chopped fresh parsley or fresh chives

One drop of Truffle oil

Salt to taste

1tbsp Extra virgin olive oil

2tbsp Parmesan cheese

Method:

1. Over medium heat, cook the multigrain seeds in a pan with 1 cup of vegetable broth. Wait till they cook completely and keep aside.

2. Boil vegetable broth in a large saucepan. Add rice cover, reduce heat, and simmer for 10 minutes. Add the multigrain mix and stir. Cover and simmer for 5 minutes or until the grains are tender. Set aside.

Heat 1 tablespoon olive oil in pan over medium heat. Add mushroom, leek, carrot, celery, and garlic and saut 5 for minutes.
Mix the vegetables with risotto. Finally add wine, and cook for 1 minute or until the liquid evaporates. Remove from heat and add cheese, salt, and pepper. Drizzle some truffle oil on top.
Garnish with a sprinkle of roasted pumpkinseed, fresh herbs and parmesan chips.

Recipe by Chef Ranjan Samal, Executive Chef, The Tamara Kodai

Flaxseeds raita

Preparation Time: 10 mins

Cooking Time: 10 mins

Makes 4 servings

Ingredients

1 cup thickly grated bottle gourd (doodhi / lauki)

1 cup fresh low-fat curds (dahi), beaten

1/2 cup finely chopped mint leaves (pudina)

1 1/2 tbsp roasted and coarsely ground flaxseeds (alsi)

1/4 tsp roasted cumin seeds (jeera)

1/4 tsp black salt

1/2 tsp sugar

Method

Combine the bottle gourd with 2 tbsp of water in a deep pan, cover and cook on a medium flame for 4 to 5 minutes or till all the water evaporates. Keep aside to cool.
Combine all the ingredients, including the bottle gourd in a bowl and whisk well.
Refrigerate for at least 1 hour.
Serve chilled.

Protein Muffins

Ingredients:

3 egg whites

Chutney/paste of 4 figs

Probiotic yogurt 1 tbsp

Raw oats 40g

Ground oats 40g

Sugarfree/Stevia 1 cup

Quinoa 20g (or use soya or oats flour)

Chocolate flavoured protein powder 5 scoops

Walnuts 10

Ground almonds 20g

Flaxseeds 1 tsp

Cinnamon powder 1tsp

Baking powder 1tsp

Cooking spray

Cocoa powder (optional)

Method

Take a big bowl and mix all the dry ingredients together. Now take another bowl and mix all the wet ingredients and blend them well. If you are a vegetarian and do not eat eggs, you can add an extra spoon of probiotic yogurt instead of the eggs. Now,add the wet ingredients to the dry ingredients bowl. Mix them all together to make a smooth batter. Now, take the muffin tray and grease it with the cooking spray. Pour the batter into the tray and spray some more on top to add more shine and moisture. Place the tray in the middle of the oven at 200-220^oC for 10 minutes. But make sure you check them after seven-eight minutes to see if they aren t overbaked.

Recipe by Marika Johansson

Published : February 6, 2019 10:47 am | Updated:February 6, 2019 11:08 am

Read Disclaimer