NUTRITIONIST AVAANTI DESHPAANDE

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Bottle gourd (lauki) flax seed raita

Flax seed, curd and bottle gourd are combined together to make delectable raita recipe which is rich in calcium, Niacin, Omega 3. Bottle gourd gives volume to dish while mint add flavor.

As we all know curd is fermented dairy product. It is rich source of protein, calcium, phosphorus, Vitamin A, Vitamin B-12. It strengthens the bone and teeth, improves digestion, lowers blood cholesterol and hypertension. It also helps in improving skin health and reduces dandruff.

Bottle Gourd is filled with sufficient amount of Iron, Potassium, have high water content which can help to reduce depression/stress and have cooling impact on body. It also have impact on sleep disorder. It’s good fiber content reduces constipation, ulcers and other digestive disease. The alkaline nature of bottle gourd is used to treat acidity. It is also used to reduce burning sensation due to high acidic urine.

Flax seeds are the richest source of omega 3 fatty acid, protein and loaded with lots of micro-nutrient. It helps to lowers the blood cholesterol, reduces tumor growth and also reduces inflammation. Fibers present in flax seeds prevents constipation and improves digestive health. They are especially rich in Thiamine, Phosphorus, Potassium and Magnesium. It also have antioxidant property.


Preparation Time: 10 mins

Making Time: 2 mins

Total Time: 12 mins

Serve: 1

Calorie: 106 KCal


INGREDIENTS:
  • 2 tsp Roasted Flax seed
  • 75 gm Low Fat Curd
  • 50 gm Grated Bottle gourd
  • 75 gm Water
  • 1 tbsp Chopped Mint Leaves
  • ¼ tsp spoon black salt
  • ¼ tsp powdered sugar
  • ¼ roasted cumin seed
  • Salt as per taste
METHOD:
  1. Simmer bottle gourd for 5 mins. Keep aside till it cools.
  2. Beat curd with water to obtain desired consistency.
  3. Mix all ingredients with curd.
  4. Keep it in refrigerator & serve cool.
SOME HANDY TIPS:
  • You can use groundnut instead of flax seeds.
  • Add water to obtain desired consistency.
  • Peel the skin of bottle gourd and then grate it.

NUTRITIVE VALUE:

(For entire recipe)

Calories: 106 KCal

Carbohydrate: 4.9 gm

Protein: 5.5 gm

Visible Fats: Nil


SUMMARY:

Flax seeds are rich source of omega 3 fatty acid which combines with curd to form toothsome recipe. Bottle gourd gives volume and mint leaves give flavor. Overall this is nutrient loaded recipe.

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