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Healthy seeds

Nuts have been touted the most nutritious part of our food. But, the fact that seeds are equally important in providing us nutrition must not surprise you.

Seeds are high in fibre, Vitamin E and monounsaturated fats. They can help keep the heart healthy and improve immunity.

They are also great sources of protein, minerals, zinc and other important nutrients. Seeds, like nuts, can prevent weight gain, reduce the risk of heart disease and lower cholesterol levels.

Here`s a list of seeds that you can include in your daily meal plan.

Sesame seeds

These are high in calcium, magnesium, iron and phosphorus. Sesame seeds are known for their cholesterol-fighting property and they also lower blood pressure. They also help prevent arthritis, asthma and PMS. Here`s a simple side dish made with sesame seeds that you could serve with rotis or rice.


3 to 4 - potatoes, boiled

4 to 5 tsps - sesame seeds, toasted

3 tsp - virgin olive oil

1 tsp - garam masala

1/2 tsp - turmeric powder

1 tsp - ginger garlic paste

2 to 3 pieces - chopped green chillies

1 to 2 tsp lemon juice

coriander / parseley for garnishing

mint leaves for garnishing

salt to taste


Boil the potatoes such that they are properly cooked but firm.

Cut them into large pieces, horizontally such that you have chunky pieces of potato.

In a pan / wok, add the olive oil (even normal cooking oil will do in lieu of the olive oil).

Add the toasted sesame, chilly pieces, ginger garlic paste, turmeric powder and garam masala.

Ensure that the oil and sesame mix is enough to coat all the potato pieces adequately.

Add the potatoes slowly until each is properly coated with the masala.

Add the salt and gently stir to avoid breaking up of the potato chunks.

Add the chopped coriander and mint leaves and sprinkle the lemon juice.

Source: Rehana Khatri

Image: Flickr/creativecommons sporkist

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