3 great recipes to pack linseeds into your diet

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:

• 1 ripe mango
• Big handful of mint
• 1 banana
• 4 tbsp milled linseeds *
• Coconut water * to cover

* 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:

• 400g soya mince *
• 1½ 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:

• 125g soya flour *
• 125g wholewheat flour
• 125g rolled oats *
• 50g ground almonds *
• 50g linseeds *
• 50g sesame seeds *
• 125g dried apricots * finely chopped
• 100g dried pineapple, finely chopped
• 100g dried papaya, finely chopped
• 1 tsp mixed spice *
• 3 nuggets crystallised ginger * finely chopped
• 50g sunflower seeds *
• 25g pumpkin seeds *
• 3 tbsp orange juice *
• 600ml soya milk *
• 1 tbsp malt extract *

* 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