As the temperatures continue to soar, it is essential to keep your health and nutrition in check by including summer-friendly food items to your diet. While antioxidant-rich seasonal fruits should be consumed, do not miss out on seeds that are known to address several health issues, and also cool down the body.
One of them is subja, or basil seeds, commonly known as falooda seeds/tukmaria which are a rich source of nutrients and are ideal for hot and humid weather.
NUTRITIONAL VALUE
Basil seeds are a rich source of protein, carbohydrates and essential fats. They have high fibre and mucilage which helps in lowering constipation and promoting bowel movement, induce satiety are diuretic-ideal for urinary tract infections (UTI), detoxify kidneys and also help weight loss and control blood sugar levels.
Being rich in fibre, they keep you feeling fuller for a longer time, thereby preventing unwanted cravings.
They reduce estrogen levels, and therefore, are great for women with bleeding issues, but are not recommended for pregnant women.
HOW TO USE THEM
The easiest and most effective way to consume these seeds is by soaking them in water. Soak 1 or 2 tsp of falooda seeds in water overnight (or soak for 30 minutes before consumption) and drink daily during the summer.
Since they do not have a distinct flavour, you can add these seeds to various drinks like lemonade, buttermilk, milk or any fresh fruit juice of your choice. They will not only enhance the nutritional value, but will also add a cooling effect.
RECIPE: Lemonade with a twist
INGREDIENTS
Juice of 1 lemon
2 glasses chilled water (ice cubes, optional)
3 tbsp strawberry syrup
2 tsp subja/falooda seeds
4 to 5 mint leaves, roughly shredded
Pinch of salt for each glass
METHOD
Wash and soak the seeds in water for 30 minutes.
Strain out the excess water and keep the seeds aside.
In a jar, add strawberry syrup, lemon juice and chilled water. Mix well.
Add the strained seeds, stir and transfer to a chilled glass.
Add mint leaves and salt. You can add ice cubes and serve chilled.
The writer is a Clinical Dietician & Obesity Consultant, based in Panjim, Goa