Sesame & Flax Seed Mukhwas/Snack

This mukhwas (digestive aid) is a calcium, magnesium & phosphorous rich mix, if had 2 tsp daily will really contribute to overall health of bones, hair, and heart amongst other benefits. It will also substantially contribute to daily requirements.

Due to lack of availability of a healhty digestive aid, if available just too expensive.. I thought let me just make my own mix. Also I am averse to taking tablets and prefer natural sources and dietary changes as a means of healing and precaution. My sister being a dietician & nutritionist, she supervises and guides most of my cooking. So this recipe is definitely a keeper!

Makes 300 gms. Preparation Time: 10 mins. Cooking Time: 20 mins

Ingredients:

100 gms (½ cup) white sesame seeds

100 gms (½ cup) black sesame seeds

100 gms (½ cup) flax seeds

2-3 tbsp rock salt

1 tbsp salt

1-2 tbsp lemon juice

1 tsp turmeric powder (haldi) [opitonal]

½ cup water

Method:

1. Firstly clean all the seeds of dust or any other particles by sifting them. Leave them each in separate bowls.

2. In a small bowl, take water and mix in the lemon juice, rock salt and salt and leave aside. Let it sit for 5-7 mins or until the salts have dissolved. 

3. In these 3 bowls with seeds, equally distribute the liquid and mix well. Let this mixture sit for 6-7 hrs. 

By the end of which will look a little lumpy or wet. 

4. After 6-7 hrs, take a pan, SLOW ROAST each of them on LOW flame. This will take about 7-10 mins each. After roasting each of them, they will be dry and the seeds will be separated. White Sesame will get slightly darker in colour and flax seeds too will get darker. They should be crunchy. You can taste them and accordingly put of the heat if unsure. Though make sure not to over roast or under roast them.

5. Let each of them cool. Once cooled, mix in all and store in an air- tight container.

It can be consumed daily 1 tbsp each time after lunch and dinner. In addition to its health benefits, it aids digestion too. 

Make sure you chew it well or else it will be pointless consuming it!

PS: Please do not consume in excess as it has a laxative effect.


Nutritional Value & Benefits:

Sesame Seeds:

1. Rich source of minerals like Calcium, Magnesium, Potassium, Phosphorous, Iron &  Zinc amongst others. It also supplies Vitamin A, B along with others.
2. It is comprised of unsaturated fats which means it is good for the heart.
3. Helps reduce hypertension, high blood pressure, & type 2 diabetes.
4. Helps in combating against gingivitis & maintain healthy teeth & bones.
5. Women above the age of 40 pose the risk of osteoporosis, instead of taking calcium supplements, this is a natural substitute.
6. Helps in maintenance of healthy skin (anti ageing)& hair.
7. Antioxidant rich helps prevent Cancer & Stress relieving.
8. Being a laxative, obviously helps solve constipation problems.

Flax Seeds:

1. Rich source of Omega-3 Fatty Acids & lignins (type of anti-oxidant) which help in prevention of  heart diseases.
2. Like sesame they also greatly contribute in prevention of diabetes, high blood pressure, hyper tension, cancer. 
3. Besides, they help in obesity and asthma.
4. Excellent source of vitamin E, hence great for skin!
5.They help stabilise the hormone oestrogen in women, hence women with hormonal disorders, menstruation problems, menopause, depression etc. feel better with regular consumption. Pregnant women must consume under medical guidance.
6. Helps in lowering cholesterol crucial for a healthy heart!
7. This too helps in relieving constipation issues.

Carrot & Corn Parathas

Some weeks back I made carrot & corn parathas. A leftover of sorts, so thought lets try! And it turned out to be quite tasty!

I paired it with Phudina Raita which went well with the parathas. This dish is good for breakfast, lunch or dinner! 

So here's the recipe of the quick & yummy parathas:

Makes 10-12 parathas. Preparation Time: 15 mins. Cooking Time: 15 mins

Ingredients:

For Parathas Filling:
1½ cup carrots, grated
1 cup sweet corn, boiled, half crushed
1 medium sized potato, boiled
1 tsp garam masala
½ tsp lemon juice
1 tbsp green chilli paste or finely chopped
1 tsp ginger paste or grated ginger
a pinch of sugar
salt as per taste

For Dough:
1½ cup sifted wheat flour
1 tbsp oil
1 tsp salt

For Roasting:
Ghee or Oil

For Garnish:
Few sprigs of Coriander or Cilantro

For Raita:
1½ cup Yoghurt/Curd
10-12 mint leaves (phudina), finely chopped
salt as per taste

Method:

1. Grate the carrots & half crush the boiled corn. Boil the potato. 

  

2. Mix in all the ingredients under 'For Parathas Filling'. We use the potatoes for binding so use accordingly.
Divide into equal sized balls. 

3. Now make the dough for parathas using the ingredients under 'For Dough'. 

4. Roll out rotis and make parathas as usual with the stuffing.

5. Roast it with ghee or oil as preferred. 

6. For the raita, beat the curd, add the chopped mint leaves and salt.

7. Serve the parathas hot with cold raita.

Notes & Tips:

1. For Jains: Substitute the boiled potatoes for mashed boiled bananas and proceed. 


PS: Excuse the pictures as they are from my cellphone. 

Thai Fried Rice

To accompany the Thai Green Curry I made the Thai Fried Rice. A very simple & quick recipe. A very versatile dish for South Asian cuisines.

Serves: 4-6 Preparation Time: 10 mins Cooking Time: 10 mins

Ingredients:

1 1/2 cup basmati rice, washed thoroughly and soaked for about half an hour
1-2 stalks lemon grass
3 tbsp Red bell peppers/capsicum, julienned
3 tbsp Yellow bell peppers/capsicum, julienned
3 tbsp Green bell peppers/capsicum, julienned
3 tbsp carrots, julienned
3 tbsp green or purple cabbage, julienned
1 small spring onion (3 tbsp), white, chopped
3 tbsp spring onion greens, chopped
1 tbsp ( 2-3 cloves) garlic, crushed
3 tbsp oil
2 tbsp Tabasco sauce
1 tbsp oyster sauce (optional)
1 tbsp white or black pepper powder
1 tbsp lemon juice
salt as per taste

Method:

1. Firstly, take twice the quantity of water for rice and let it boil. Now add some salt, oil and lemon grass stalks roughly chopped. Now add the soaked rice let it simmer until 85% cooked. Each grain should be separate. You may pass it through cold water to arrest cooking.
Once strained, you now remove the lemon grass stalks.

2. While the rice is being cooked, chop the spring onions, carrots, bell peppers, cabbage and leave aside. 

2. In a wok, or a deep & wide kadai heat some oil. Add the spring onion whites & greens along with garlic and sauté for 2 mins. 

3. Now add the bell peppers & carrots and stir fry for about 2-3 mins. 

4. Now add salt, the capsico sauce, oyster sauce, pepper powder, lemon juice and mix well. Mix in the cabbage and cook for 2 mins. The entire mixture will reduce in size by now. We do not cook the vegetables until entirely soft. Slight crunchiness will add a nice texture to the rice.

5. Now toss in the rice taking care that it they do not break or mash. Let it cook for a minute and serve warm!

Enjoy your rice with the mouth watering Thai Green Curry!

Notes & Tips:

1. For my Jain Friends:

Omit onion & garlic. Stir fry bell peppers, carrots (if using) and add cabbage towards the end. Add capsico sauce, pepper, lemon juice and 1 tbsp soya sauce. And proceed.

2. The purple cabbage looks colourful and is in fact a healthier option to our green cabbage. 

3. I do not like the taste of oyster sauce, hence omitted. You can either add 1 tbsp soya sauce or skip it entirely like I did. It tastes equally good. 

Pls. note if you're adding soya sauce, reduce salt accordingly.