Making small changes – Flaxseed

If you only change one thing this week ……..

… add Flaxseed to your daily diet!flaxseed whole & ground

Flaxseeds or Linseeds are a great source of fibre. There are two main types of fibre, soluble and insoluble both of which have an important role in the maintenance of health. Flaxseed is a rich source of dietary soluble fibre, meaning that it mixes easily with water or liquid forming a viscous gel which slows down emptying of the stomach making you feel fuller for longer after a meal or snack.

Whole flaxseed can be bought from supermarkets or health food shops nationwide; it’s best consumed freshly ground, using a pestle & mortar (great release for any pent up aggression!) or a coffee grinder. Grind enough for several days and store any excess in a sealed container in the fridge to preserve the natural oils contained in this ‘wonder’ seed. Ready-milled versions are available too (e.g. Linwoods), once opened keep the pack sealed and chilled and try to use up the contents promptly to avoid any ‘spoiling’ of the natural goodness. (For more flaxseed related health benefits visit  https://www.facebook.com/pages/Thrive-Nutrition/400192506730301 )

Try adding 1 or 2 tablespoons of freshly ground or milled flaxseed to your breakfast muesli, natural yogurt or smoothie; you can also use flaxseed along with other seeds, such as sunflower, pumpkin and chia in all kinds of baking. Here are few recipes to get you started (courtesy of Linwoods & Susan Jane White from the Extra Virgin Kitchen www.susanjanewhite.com)

Carrot Cake Muffins

Ingredients

3 tablespoons Linwoods Milled Organic Flaxseed
8 dried apricots, chopped
1 medium banana, mashed
2 handfuls whole walnuts
½ cup apple juice
4 tablespoons brown rice syrup or honey
2 tablespoons extra virgin olive oil
1 cup grated carrots
Pinch of sea salt
1&1/4 cup / 165g wholewheat or brown rice flour
2 teaspoons baking powder
2 teaspoons cinnamon

 

Method

  1. Preheat the oven to 180°Celsius, 160°C fan assisted or 350°Fahrenheit.

  2. Line a generous muffin tray with 10 paper cases.

  3. In a large bowl, mix the apricots, banana, walnuts, apple juice, honey, Linwoods Milled Organic flaxseed and oil. Stir through the grated carrots and salt. Set aside.

  4. In a separate bowl, sieve the flour with the baking powder and cinnamon. Make sure the baking powder doesn’t stick in one place.

  5. Make a well in the centre of the flour and scoop the wet mixture into it. Let this party, singing loudly helps!

  6. Spoon the dough into your cupcake liners. You’re aiming for exactly 10 cupcakes.

  7. Bake for 40 minutes. Remove from the oven and let your nostrils dance.

Note: additional instructions c/o Susan Jane White, who also advocates listening to Wham’s Greatest Hits while baking (a woman after my own heart!)

 

Multi seed Bread

Ingredients

350g Brown flour (coarse)
200g Plain flour
25g Wheatgerm
2 Dessert spoons of Linwoods Milled Flaxseed Sunflower Pumpkin and Sesame Seeds and Goji Berries
2 Teaspoons baking powder (heaped)
1 Teaspoon salt
1 Tablespoon treacle
750ml Milk

Method

  1. Preheat the oven to 180C/gas mark 4.

  2. Mix all dry ingredients together.

  3. Add the treacle and milk to the mixture to form a dough and put in a well-greased baking tin.

Bake in the oven for 1 hour and until golden on top.

crafted by peajaykay • thrive nutrition Ts & Cs