Flax Seed Raita (Omega -- 3 Fatty Acids and Calcium Rich) by Tarla Dalal

Flax Seed Raita,
Recipe Link : http://www.tarladalal.com/Flax-Seed-Raita-(-Omega-3-Fatty-Acids-and-Calcium-Rich-Recipe-)-35093r

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Flax Seed Raita

Flax Seed Raita (Omega -- 3 Fatty Acids and Calcium Rich)

Flax seeds are one of the richest sources of omega 3 fatty acids, typically found in non-vegetarian dishes. Omega 3 fatty acids are a must in the vegetarian diet to build immunity, prevent LDL oxidation and heart ailments. This raita uses ground flax seeds for a delicious dish that your family will relish. Enjoy.

Preparation time: 10 minutes. Cooking time: 10 minutes. Serves 4.

Ingredients
1 cup thickly grated bottle gourd (doodhi / lauki)
1 cup fresh beaten low-fat curds (dahi)
½ cup finely chopped mint leaves (phudina)
¼ tsp roasted cumin seeds (jeera)
¼ tsp black salt (sanchal)
½ tsp sugar
1½ tbsp roasted and coarsely ground flax seeds (alsi)
Salt to taste

Method
1. Combine the bottle gourd with ¼ cup of water in a deep pan and mix well. Cover and cook on a medium flame for 4 to 5 minutes or till all the water evaporates. Keep aside to cool.
2. Combine all the ingredients, including the cooked bottle gourd in a deep bowl and mix well.
3. Refrigerate for at least 1 hour.
Serve chilled.

Handy tip: Blend 1½ tbsp of flax seeds in a mixer to get 2 tbsp of flax seeds powder.