Ground Linseed – more than just a grain!

Ground Linseed – more than just a grain!

Author -  Kate Morland, Nutritionist

If you’re looking for a food that offers multiple health benefits, look no further than ground linseed. With just a sprinkle here and there you will ‘up’ your intake of essential fatty acids, fibre and lignans, all which are important daily nutrients. With a delicious nutty flavour and the ease of adding to different dishes, you will find a use for it every day.

What’s the story behind Ground Linseed?

Linseed (also known as flaxseed) is one of these ingredients that we should all keep in the pantry. When you look at the nutritional makeup of this seed, it most definitely receives a gold medal. It is a naturally rich source of:

  • Fibre (Insoluble and soluble forms): promotes bowel regularity, alleviates constipation and diarrhoea, and assists with cholesterol lowering
  • Omega 3 Fatty Acids: replenish dry skin, reduce inflammation and assists in cholesterol lowering
  • Lignan: a type of phytoestrogen beneficial for women’s hormonal balance
  • Antioxidants: support the immune system and protect cells from damage
  • Low Glycaemic Index (GI)*: assists in balancing blood sugar levels and lowering the GI content of any food it is added to.

*GI: When our food is digested, we will experience a fluctuation in our blood sugar levels. If a food is low GI, the fluctuation will be very small, whereas a high GI food will cause a rapid rise in blood sugars.

Uses for ground linseed

Ground linseed, versus whole, is easier to digest which means you will reap the rewards of its rich nutrient content. It can also be combined with ground sunflower seed and ground almonds to create ground LSA powder. This is a delicious alternative that can be added in the same way as ground linseed.

With a tasty nutty flavour, ground linseed and LSA are perfect added to cereals, cooking and baking. Cooking will not destroy its nutrient properties.

  • Add one tablespoon per serve to your hot or cold breakfast cereal
  • Add a teaspoon to mayonnaise or mustard when making a sandwich
  • Mix a tablespoon per serve into yoghurt or a smoothie
  • Mix into meatloaf, meatballs, breadcrumb coatings or casseroles
  • May be used as a substitute for eggs in muffins, pancakes and cookies e.g. 1 tablespoon ground linseed plus 3 tablespoons of water = 1 egg
  • Add to biscuit, cake, muffins and bread mixes

Linseed (Flaxseed) or LSA Oils

Linseed (or Flaxseed) and LSA can also be pressed into an oil form. Although they are not suitable for heating or cooking, there are many uses;

  • Sprinkle over yoghurt and fruit
  • Add to smoothies
  • Mix into salad dressings e.g blend with balsalmic vinegarette and lemon juice for a zesty dressing
 
 

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