Flax Seed Chutney….. Sprinkle it on salads, sandwiches, tacos… and more! Easy to make, savory, flavorful and packed with Omega-3 fats and lignans, it’s really good for you too!
Do you recognize those fluffy and puffy white things in the background in the pic above? Idli…. Yup, Also try it with Dosa, Utthappam… as well as Roti, Naan… steaming hot rice… Hey, just follow your instincts, you probably won’t go wrong!
Flax – cultivated since antiquity for its unique fiber
The Flax plant – Linum usitatissimum, has been cultivated in many parts of the world for for over 9,000 years – primarily for its unique fiber.
What can you do with the fiber derived from the plant? Numerous commercially valuable products…. including the gloriously soft and lustrous fabric we know as ‘linen’!
Linen has been used for millenia, for making high quality textiles…. bedding materials, clothing, etc. The common terms ‘bed linen’, ‘linen closet’, etc., refer to its widespread use in these spheres.
To this day, linen products continue to remain rather pricey… they are still thought of as supremely classy and elegant!
In recent times, though, it is actually the humble-looking brown/golden seeds of this plant that have captured the world by storm! How come?
Flax Seeds – Excellent source of plant-based Omega-3 and Omega-6 fats
Turns out, these tiny flax seeds pack a powerful nutritional punch – they are remarkably rich in Omega-3 and Omega-6 fats!
Why does this matter? These are classified as ‘essential fats‘. Why are they called ‘essential’? That’s because, like various vitamins and minerals, we humans need to consume them through our food.
Interestingly, these two types of essential fats serve opposing roles in our bodies: Omega-3 fats are anti-inflammatory, while Omega-6 fats are pro-inflammatory. Both processes are important for the normal functioning of our bodies. However, it is critically important that we consume these in an optimal ratio.
Omega-3 and Omega-6 fats: Optimal ratio
So… What does current evidence suggest regarding the ‘optimal ratio’ of Omega-3 and Omega-6 fats in our diets?
Although there are no universally accepted guidelines, there are general recommendations. Based on these, one should strive to consume these two types of essential fats within a range of 1:1 – 1:4 ratio.
Reality Check: Unfortunately, most vegetable and seed oils used – all over the world – for cooking have ratios that are vastly different from these numbers!
They typically contain only minuscule amounts of Omega-3 fats and extraordinarily large amounts of Omega-6 fats.
Thus, for many folks across the globe, their everyday intake of these essential fats can be about 1:16 or even higher! Yeah…. No kidding!
Scientists speculate that the hugely excessive intake of Omega-6 fats (in comparison to too little of Omega-3 fats) is quite problematic for long-term health. Insufficient intake of Omega-3 fats can allow Omega-6-induced inflammation to remain unchecked, potentially leading to ‘chronic inflammation’.
Widely recognized to be detrimental to good health, persistent inflammation has been linked to several diseases, most notably, cardiovascular disease, cancer, Alzheimer’s, etc.
Hence, the common recommendations by healthcare professionals to try to increase our daily intake foods that fight inflammation. Turns out, flax seeds and chia seeds are quite the stars in this area!
Flax seeds: More omega-3 than omega-6 fats
Interestingly, flax seeds (and chia seeds), in stark contrast to most seeds, actually pack a lot more Omega-3 than Omega-6 fats! Flax has nearly four times more Omega-3 than Omega-6. This is quite remarkable, indeed!
So…. Why not exploit this wonderful happenstance? Simply consume flax seeds on a regular basis…. this will improve your dietary intake ratio of these two essential fats and help your body combat persistent inflammation.
Flax Seed Oil – not suitable for cooking!
But wait…. Why consume seeds…. Why not just switch to using flax seed oil for cooking? Wouldn’t that be even better? Why not eliminate the problem at its source… don’t consume so much Omega-6 fats in the first place!
Unfortunately, that is not really practical, since flax seed oil is not suitable for cooking! How come?
The unsaturated fats (Omega-3 as well as Omega-6) are extremely heat sensitive, so they deteriorate rather rapidly upon heating.
In fact, cold-pressed flax seed oil must be stored away from light as well as heat. The oil turns rancid pretty quickly, even when refrigerated in dark glass bottles…. in as little as a couple of weeks!
It also polymerizes rather quickly, which is partly why it has been used for protecting wood furniture … for centuries! Perhaps you might recognize the term ‘linseed oil’ in the context of furniture polish!
The oil penetrates the wood and hardens as it polymerizes… Effect? Stronger wood that resists rot and decay!strengthening it considerably
What does polymerization do to the essential fats in the oil? Well…. as you might imagine, they are destroyed…. and with that, their health benefits as well!
Besides, foods cooked in flax seed oil don’t really taste good either! Of course, that is just my personal opinion….
So…. To sum up… try to consume flax seeds and/or flax seed oil without heating.
And…. That is exactly how I make this Flax Seed Chutney – without heating the seeds! Of course, you must also continue to protect it from heat and light,,, or it will turn rancid fairly quickly!
So….. Be sure to store it in dark glass or stainless steel containers and keep them cold… in the refrigerator would be great! In fact, if you make a large batch, store the bulk of it in the freezer!
Lignans in Flax seeds
Flax seeds also have lignans – these are polyphenolic substances found widely throughout the plant kingdom.
Why should we regularly consume polyphenolic substances? Because…. they support your well-being in a plethora of ways… Anticancer, antioxidant, antimicrobial, anti-inflammatory, immuno-suppressive effects… and more!
Take a look at the recipe ingredients… See the various herbs and spices listed: mint (spearmint), cumin, etc. Sure, they add delightful flavor… But Hey, that’s not all!
All of these are also rich in polyphenols….. So, guess what, folks… This flax seed chutney is chock-full of different kinds of polyphenols!
More dry chutney powder recipes
Do you enjoy savory, spicy Chutney powders? Here are a couple more you might want to try – they will surely add a burst of flavor to your food….
Plus – A bonus, folks! These chutneys are all really good for you too, just like the Flax Seed Chutney I’m sharing in this post!
- Lasoon Khobra Chutney: spicy coconut-garlic chutney, the iconic chutney for Vada-Pav!
- Sesame Seed Chutney: made with toasted sesame seeds, Maharashtrians love their ‘Tilkoot’
Dry Chutney powders are quite popular all over India…. I’m planning to post a few more of my favorite ones soon… So be on the lookout!
Special Diets
This Flax seed chutney is vegetarian, vegan, soy-free, nut-free (does have coconut). Make it sesame-free by omitting sesame powder…. and this chutney has no onion/garlic. If you cannot have coconut, simply omit the dried coconut powder.
Make a batch and give samples to your friends and family…. and share the recipe, of course!
Find fun new ways to eat this flavorful flax seed chutney …. and let the omega-3 fats and the lignans work their magic on you!
I sprinkle it on my Avocado toast…. on pasta…. on a salad…. on top of nachos…. or just whatever I feel like adding it to!
Do leave a review and star rating… much appreciated!
Enjoy!
Flax Seed Chutney: Easy, Tasty and Good For You
Equipment
- Electric coffee/spice grinder preferred if not available, see Recipe Notes for alternative methods to crush the flax seeds
Ingredients
- 1/3 cup Flax seeds – brown or golden – 50 g – frozen Linseed, Jawas (Marathi); Alsi (Hindi)
- 1/4 tsp Black salt Kala Namak
- 1 tsp Dried Mint leaves – coarsely crushed
- 1/4 tsp Black Pepper – freshly crushed preferred
- 1 tsp Red chilli powder – Cayenne – medium spicy adjust as per spiciness preferred
- 1/2 tsp Amchur dried green mango powder; if not available, use sour grape powder, or ground Sumac
- 1/2 tsp Fennel powder
- 1/2 tsp Roasted Cumin powder
- 2 tsp Dried Coconut powder finely grated dessiccated (dried) coconut; Note: this is NOT the same as coconut flour!
- 1 tsp Sesame Powder – optional OMIT if allergic to sesame
- 1/16 tsp Salt – only if needed after taste-testing taste-test the chutney, add a bit more salt if needed.
Instructions
- Use freezer-chilled flax seeds – if using seeds stored at room temp, freeze them for about 30 min (or even longer) in an open bowl.Frozen seeds are easier to pulse-grind to a powder – grinding room-temp seeds can cause oil to ooze from the seeds and produce a sticky/clumpy mess.I strongly recommend pulse-grinding fro 3-5 seconds at a time., till you get a somewhat coarse powder.If scaling up to make a larger batch of Chutney, grind it in small batches – about 1/2 cup at a time.
- Place the flax seed powder in a bowl. crush the dried mint between your palms to release flavor and add to the bowl; add red chilli powder, black salt and amchur.Mix well.
- Add dried coconut powder and mix well.
- Add fennel seed powder and roasted cumin seed powder; also add sesame powder, if using.Mix well: Yields about 1/2 cup Chutney.
- Serve!Sprinkle generously on Avocado toast…
- Serve with Idli / Dosa / Utthappam…
- Also…. sprinkle on salads, tacos, sandwiches…. on top of steaming hot rice / pasta / noodles …. and Yes, even on soup!Get creative… follow your instincts on a whim!Enjoy!
Notes
No coffee/spice grinder available?
Use one of the following methods to crush the freezer-chilled flax seeds:- a manual rotary nut-crusher or (or cheese grater)
- a mortar and pestle
- the pounding action will likely cause oil to exude and make it a bit sticky/clumpy, rather than powdery.Â
- If this happens, mix in all the seasonings, freeze and then fluff with your fingers to a powdery texture.
- the pounding action will likely cause oil to exude and make it a bit sticky/clumpy, rather than powdery.Â
How to store Flax Seed Chutney properly:
Store prepared Flax Seed Chutney away from heat and light to maintain freshness. Why? Upon grinding, the oil inside the flax seeds becomes exposed to air and is no longer protected by the tough seedcoat.- This ‘exposed’ oil is very sensitive to heat and light:
- The unsaturated fatty acids (omega-3 and omega-6) in flax seed oil undergo air-oxidation pretty easily –Â especially when exposed to light and heat.
- Air oxidation causes the chutney to start smelling rancid and taste quite awful!
- Rancid oil should not be consumed – contains substances that may harm your health.
- Air oxidation causes the chutney to start smelling rancid and taste quite awful!
- The unsaturated fatty acids (omega-3 and omega-6) in flax seed oil undergo air-oxidation pretty easily –Â especially when exposed to light and heat.
- dark glass bottle (brown/green)
- stainless steel jar with a well-fitting lid
- Store the chutney container in the freezer
- Do NOT store prepared Chutney at room temperature!
- The cold temperature in the freezer slows down the air-oxidation of the unsaturated fatty acids in flax seed oil.
- air-oxidation causes the chutney to start smelling rancid and taste awful
- If that happens – discard the chutney!Â
How long does the prepared Chutney stay ‘fresh’, when stored properly in the freezer?
Up to about 4 months, possibly longer- Use the smell/taste test to check for spoilage.
- If the chutney has developed an unpleasant ‘off’ smell/flavor, you should simply discard it.Â
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