Flaxseeds (Brown Linseeds)

Flaxseeds, or brown linseeds, are tiny nutrient powerhouses. Packed with protein, fibre and omega 3 essential fatty acids.

For plant-based diets, flaxseeds are a valuable source of omega 3 fats, specifically ALA (alpha-linolenic acid). Omega 3 fats are purported to have myriad health benefits, with heart health being top of the podium.

Probably the most notable characteristic of flaxseed is its fibre content, both soluble (digestible) and insoluble (non-digestible) fibre make up the nutrient profile of this seed. This pronged fibre delivery system ferments in the digestive tract to aid regular bowel movement and feed your gut microbiome. Just one tablespoon of flaxseed counts as 3g of fibre, that’s approximately 8-12% of the recommended daily intake (30%).

Flaxseeds also contain plant compounds called lignans which have antioxidant properties that prevent oxidative stress – caused by free radicals created during normal metabolic processes and contribute to the ageing process.

Did you know that Charles the Great, King of the Franks, commanded his people to eat flax seeds for their health? Linum usitatissimum, or “the most useful”, to translate the Latin, couldn’t be more accurate a description of these chestnut, coloured seeds.

Flaxseeds are easy to work into your daily diet, simply dust over salads, add to soups, cakes, bread, cereal or smoothies.

The vegan’s baking friend
If you’re following a vegan diet eggs can be pretty tricky to replace when it comes to baking. Flaxseeds contain soluble and insoluble fibre, great for our digestive health, but they also have mucilage in the seed coat, which is another type of fibre, and one which lends itself perfectly to vegan baking. When flaxseed is mixed with water and left to stand, they release a gluey-like substance which helps to blind ingredients together.

How to make a flax-egg
Ground flaxseed is the best way to create a flax-egg – simply pour Flaxseeds (Brown Linseed) into a grinder/food processor and blitz until finely ground. Take 1 tablespoon of the mix and put it into a ramekin or small bowl. Add 3 tablespoons of warm water, stir and leave to stand for 15-20 minutes. After this time, stir and notice the gelatinous consistency, this is 1 flax-egg – equivalent to 1 egg.