Brown linseed, commonly referred to as brown flaxseed, is derived from the flax plant. These seeds have been consumed for thousands of years, and they are prized for their health properties. Rich in dietary fiber, omega-3 fatty acids, and lignans, they are considered a powerhouse of nutrition. They can be consumed in whole, ground, or oil form.
Nutritional Information (per 100g): (Note: Nutritional values can vary based on the brand and specific processing methods. The following are approximate values.)
- Energy: 534 kcal
- Protein: 18g
- Carbohydrates: 29g
- Sugars: 1.6g
- Fat: 42g
- Saturated: 3.7g
- Fiber: 27g
- Omega-3 fatty acids: 22,800 mg
Ingredients: Raw brown linseed.
What it is good for:
- High in dietary fiber, aiding digestion.
- Rich source of ALA (alpha-linolenic acid), a type of omega-3 fatty acid, beneficial for heart health.
- Contains lignans, which have antioxidant properties.
- May help regulate blood sugar and cholesterol levels.
- Beneficial for skin and hair health.
How to Use: Brown linseed can be consumed whole, but they are better absorbed when ground. You can sprinkle ground flaxseed over cereals, add them to smoothies, or use them as an egg substitute in baking (1 tablespoon of ground flaxseed and 2.5 tablespoons of water = 1 egg). Flaxseed oil can be used in dressings or drizzled over dishes but should not be used for high-heat cooking.
Recipe Idea – Linseed Energy Bites: Ingredients:
- 1 cup ground brown linseed
- 1/2 cup rolled oats
- 1/2 cup nut butter (e.g., almond or peanut butter)
- 1/3 cup honey or maple syrup
- 1 tsp vanilla extract
- A pinch of salt
- Optional: chocolate chips, dried fruit, or nuts
Instructions:
- In a mixing bowl, combine ground linseed, rolled oats, nut butter, honey or maple syrup, vanilla extract, and salt.
- Mix until well combined. If the mixture is too dry, add a bit more honey or nut butter.
- Fold in any optional ingredients like chocolate chips or dried fruit.
- Roll the mixture into small balls, about the size of a tablespoon.
- Place the energy bites on a tray lined with parchment paper and refrigerate for at least 1 hour to set.
- Store in an airtight container in the refrigerator.
Diets it fits into:
- Vegan
- Vegetarian
- Gluten-Free (when using gluten-free oats)
- Paleo (with modifications, e.g., excluding oats)
- Keto (in moderation due to carb content)
Note: While linseeds are generally safe for consumption, they can be a choking hazard if consumed dry and in large amounts. It’s recommended to mix them with liquid or grind them before consumption. Always consult with a healthcare provider if unsure about introducing new foods to your diet.
