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