Linseed (Flaxseed) Chutney Powder
Makes about 1 ¼ cups. Serves 4
1 cup linseeds
½ - 1 teaspoon chilli powder
½ cup curry leaves (optional)
¼ cup desiccated coconut
4 cloves garlic, crushed
1-2 tablespoons amchur powder (green mango powder)
1 tablespoon brown sugar
½ teaspoon salt
Note: Traditionally it is also mixed with oil and eaten with Indian flatbreads. Mixing with oil will increase the fat content significantly.
Warm a deep saucepan over medium low heat and put in linseeds. Roast linseeds stirring frequently until most of the linseeds ‘pop up’ and turn slightly black. Turn off the heat and stir in chilli powder.
Heat a small fry pan over low heat, put in curry leaves if using. Stir, until leaves start to curl. Transfer to a bowl.
In the same fry pan, roast coconut over a low heat. Stir continuously until it turns golden. Transfer to a bowl.
Combine all ingredients except coconut and grind to a coarse powder. Add coconut and continue to grind to a fine powder. Transfer to a bowl and allow to cool. Store in the fridge for 3 months in an airtight container. It can also be stored in the freezer for 6 months.
Serve with Indian flatbreads or wholemeal Lebanese bread or dosae (rice and lentil pancakes) with fat free yoghurt on the side.
Tips and variations:
Amchur powder is available in Indian stores.
Use tamarind instead of amchur powder and asafoetida instead of garlic.
This chutney powder mixed with fat free yoghurt, eaten with wholemeal lebanese bread makes a quick healthy meal. Adding a side salad makes it a complete meal.
Per serve: energy 955 kJ (227 cal); protein 6 g; fat 18 g; saturated fat 4 g; cholesterol 0 mg; carbohydrate 6 g; fibre 11 g; calcium 97 mg; iron 2.25 mg; sodium 252 mg
Linseeds are one of the very few plant foods which contain omega-3 fatty acids. Moreover they contain the highest amount (18%) of omega-3 fatty acids among plant foods. They also contain lignans, fibre, mucilage and provide antioxidant and anti-inflammatory benefits.