Golden linseed, often called golden flaxseed, is sourced from the flax plant. These golden seeds share many properties with their brown counterparts, being rich in dietary fiber, omega-3 fatty acids, and lignans. Golden linseeds are slightly milder in flavor compared to brown linseeds and can be used interchangeably in recipes.
Nutritional Information (per 100g): (Note: Nutritional values can vary based on the brand and specific processing methods. The following are approximate values.)
- Energy: 530 kcal
- Protein: 18g
- Carbohydrates: 28.9g
- Sugars: 1.5g
- Fat: 42g
- Saturated: 3.7g
- Fiber: 27g
- Omega-3 fatty acids: 22,500 mg
Ingredients: Raw golden linseed.
What it is good for:
- Prominent source of dietary fiber, beneficial for digestion.
- Rich in ALA (alpha-linolenic acid), an omega-3 fatty acid essential for heart health.
- Contains lignans, known for their antioxidant properties.
- May assist in stabilizing blood sugar and cholesterol levels.
- Good for skin and hair health.
How to Use: Golden linseed can be consumed whole, but for optimal nutrient absorption, they are best ground. Ground golden flaxseed can be sprinkled over breakfast bowls, incorporated into baked goods, or used as an egg substitute in vegan recipes (1 tablespoon of ground flaxseed combined with 2.5 tablespoons of water = 1 egg). The oil extracted from golden flaxseed can be used in salad dressings or drizzled over dishes, but it’s not suitable for high-heat cooking.
Recipe Idea – Golden Linseed Smoothie Bowl: Ingredients:
- 2 tbsp ground golden linseed
- 1 banana, frozen
- 1/2 cup mixed berries, frozen
- 1/2 cup almond milk (or other preferred milk)
- Optional toppings: granola, sliced fruits, nuts, or coconut flakes
Instructions:
- In a blender, combine the ground golden linseed, frozen banana, mixed berries, and almond milk.
- Blend until smooth and creamy.
- Transfer the smoothie to a bowl.
- Garnish with your choice of toppings such as granola, fresh fruits, or nuts.
- Serve immediately and enjoy.
Diets it fits into:
- Vegan
- Vegetarian
- Gluten-Free
- Paleo
- Keto (in moderation due to carb content)
Note: While golden linseeds are generally considered safe for most people, consuming them in dry form and in large quantities can pose a choking risk. It’s advised to either grind them or mix them with liquid before consumption. Always consult a healthcare provider if you’re unsure about incorporating new foods into your regimen.
