Herbs & foods15 min
Alsi (flaxseed): roasted alsi mukhwas and chutney for daily fibre and omega-3
Flaxseed is one of the richest plant sources of omega-3 fats and fibre, and it's cheap and easy to find in India. A spoonful of roasted alsi a day — as a mukhwas, in chutney powder or in rotis — is an easy habit for digestion and heart-friendly eating.
The Ayurvedic view
Atasi, as Ayurveda calls flax, is described as sweet, slightly bitter, heavy and warming, good for vata and traditionally used in poultices for joint pain and boils. In rural North India, alsi pinni and laddoos are winter foods for new mothers and the elderly. Modern nutrition values flax for alpha-linolenic acid (a plant omega-3), lignans and soluble fibre, which may modestly help cholesterol and bowel regularity.
Ingredients
- 1 cup flaxseeds
- For mukhwas: a little lemon juice, salt and a pinch of turmeric
- For chutney powder: 2 tablespoons roasted chana dal, 4–5 garlic cloves, 3–4 dry red chillies, salt
How to prepare
- Mukhwas: toss flaxseeds with lemon, salt and turmeric; dry-roast on low heat, stirring, until they crackle and smell nutty. Cool and store.
- Chutney powder: roast flaxseeds, chana dal and chillies separately, cool, and grind coarsely with garlic and salt. Store in the fridge.
How to use
- Chew a teaspoon of alsi mukhwas after meals, or eat 1 tablespoon of roasted, ground flax daily.
- Sprinkle the chutney powder over idli, dosa, rice with ghee or curd.
- Add a tablespoon of ground flax to roti dough, parathas, chilla batter or smoothies.
Helpful habits
- Whole flaxseeds often pass through undigested — grind or chew them well.
- Ground flax goes rancid; grind small batches and refrigerate.
- Drink a glass of water along with flax, as the fibre absorbs fluid.
Precautions
- Start with a teaspoon and increase slowly to avoid bloating.
- Avoid if you have bowel obstruction or narrowing; take medicines at least an hour apart from flax, as it can reduce absorption.
- Flax may add to the effect of blood thinners and diabetes medicines. Avoid flax supplements (oil, capsules) in pregnancy; small food amounts are generally fine.
