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3 great recipes to pack linseeds into your diet

linseed smoothie

Linseeds are also known as flaxseeds but whatever you call them, there’s no arguing over their health credentials. The little seeds are a powerhouse of nutrients bursting with soluble fibre, rich in omega-3 fatty acids and a great source of phyto-oestrogens – which can tackle menopause symptoms – too. If you’re looking for linseed recipes, we’ve found three of the best. And, of course, we’ve got three great flaxseed recipes too…

Fruity Linseed Smoothie

Good for: a filling and nutritious drink Serves 2

Nutrients per serving:

Energy Total fat Saturates Protein Fibre Carbs Sugar Salt
241 kcal 8.8 g 1 g 5.5 g 11 g 29 g 28 g 0.19 g

Ingredients

* Available at Holland & Barrett

Method

Step 1 Put all the solid ingredients in the blender and pour over just enough coconut water to cover them. Step 2 Whiz up, pour into two glasses and serve; linseeds are packed with healthy omega-3 fatty acids.

Linseed Soya Burgers

Good for: helping you lose weight Serves 4

Nutrients per serving:

Energy Total fat Saturates Protein Fibre Carbs Sugar Salt
348 kcal 11 g 1.4 g 15 g 6.2 g 2.2 g 47 g 9.4 g

Ingredients

  • 400g soya mince *
  • tsp rapeseed oil
  • 1 small onion, finely chopped
  • 2 tbsp whole or ground linseeds *
  • 1 tbsp wholemeal flour *
  • 1 tbsp chopped fresh parsley
  • 1 large egg
  • A pinch of salt * and plenty of freshly ground black pepper
* Available at Holland & Barrett

Method

Step 1 Using your hands scrunch together the soya mince, oil, onion, linseeds, flour, parsley, eggs and seasoning. Step 2 Form the mixture into four burgers, and chill to firm up. Step 3 Grill the burgers until cooked through, and serve in a bun with plenty of salad. This meal should keep you feeling fuller for longer – a study by the University of Copenhagen found adding 2.5g of flax fibre to a meal enhanced feelings of fullness, and decreased appetite after meals.

Menopause Cake

Good for: preventing menopause symptoms Serves 12

Nutrients per serving:

Energy Total fat Saturates Protein Fibre Carbs Sugar Salt
288 kcal 12 g 1.3 g 12 g 9.2 g 29 g 13 g 0.03 g

Ingredients

* Available at Holland & Barrett

Method

Step 1 Put the dry ingredients, except pumpkin seeds into a bowl. Stir to combine. Pour in the orange juice, soya milk and malt extract and stir to mix thoroughly. Set aside for 45 minutes. Step 2 Preheat the oven to 190°C/fan 170°C/gas 5. Grease and line a 1.5-litre (2½ pint) loaf tin. Pour the mixture in and level with a spoon. Step 3 Scatter over the pumpkin seeds, cover with foil and bake in the oven for 45 minutes. Remove the foil and cook for a further 45 minutes until, when a skewer is inserted, it comes out clean. Allow to cool. Step 5 Slice and serve warm or toasted for a tasty way to beat the menopause – researchers from the prestigious Mayo Clinic found eating 40g of crushed flaxseeds every day could reduce hot flushes by 40 per cent. Get more recipes using delicious and do-good ingredients in our recipe and nutrition section. Shop our Food & Drink range.

References

http://www.ncbi.nlm.nih.gov/pubmed/22245724 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2989356/ http://www.eurekalert.org/pub_releases/2007-08/mc-fsp082707.php

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