SUPERFOODs Flaxseeds/ linseeds and Chia seeds

Flaxseed and linseeds are both exactly the same thing. For some reason this wonderful seed has two names because in the UK we use both linseed and flaxseed interchangeably whereas in America they only refer to the seed as flaxseed. In this blog I'm going to use flaxseed to name it and explain some of the reasons it is a superfood. The seed was originally grown in Egypt but is now grown all over the world

1.    Flaxseed has a high mineral content-   manganese, magnesium, phosphorus and copper.

2.    Flaxseed also has a very high content of the essential fat omega 3. However, in its seed form the fatty acid is not absorbable. This can be remedied by grinding the seeds and then placing them in the fridge or freezer to keep them fresh (stop them oxidising).

3.    Flaxseed also has got a very high percentage of dietary fibre and therefore is a great remedy for Constipation. Start with one heaped dessertspoon/tablespoon emulsified in water and then go from there until the desired effect is met. Ensure you have it with a large glass of water.

4.    Flaxseed is a great phytoestrogen and useful for healthy oestrogen metabolism. This is very useful for breast health and the menopause. The most effective amount is 40g a day.

Chia Seeds

Chia seeds originate from central America where the food was a staple in the ancient Aztec diet. Today it is still mainly cultivated in Central and South America.  

1.    Chia is a good source of protein and omega 3 fatty acids for vegans and vegetarians. There is no need to grind the seeds like there is with flax as the fatty acids can be absorbed as a seed.

2.    Chia seeds are high in fibre and rich in calcium, phosphorus, potassium magnesium, iron, zinc, B vitamins and zinc. They also contain many phytochemicals that are good for your health.

3.    Chia has blood sugar balancing properties.  A study showed that 24g of the seeds added to bread reduced blood sugar glucose after a meal.

4.    Incorporating chia seeds to your daily diet can help decrease high LDL cholesterol and increase the heart healthy HDL cholesterol.

Try these two recipes to incorporate Chia and flaxseeds into your diet:

 Flaxseed, banana and berry smoothy bowl

Ingredients

  • 1 tbs ground flaxseed

  • 1 tbsp protein powder (optional)

  • 1 banana sliced and frozen

  • 100 ml organic vanilla coconut Greek yoghurt

  • 50 ml plant milk (almond, coconut or other)

Combine the ingredients in a smoothie machine container.  The consistency should be like soft serve ice cream.

Add toppings as you choose- they can include:

  • Nuts such as wallnuts, pecans and almonds.

  • Seeds such as chia seed and pumpkin seeds

  • Berries (choose from blueberries, rasberries, strawberries, cherries or blackberries.

 

Chia pudding

Ingredients

  • 2 tbsp cup chia seeds

  • ½ cup nut/oat milk

Combine the ingredients in a bowl.

Add flavours of your choice, eg. Cocoa powder, cocoa nibs, fruit, nuts, berries.

Cover, soak and leave overnight in the fridge.

Next morning top with nuts and berries.