Linseeds, also known as flax seeds, provide a helpful cross-section of nutrients. They contain magnesium, potassium and protein, as well as omega 3 essential fatty acids. Additionally, linseeds contain both soluble and insoluble fibre. This makes them a useful dietary addition to help prevent constipation. However, plenty of water should also be consumed, to make sure the fibre encourages things to get moving, rather than bunging you up even more.
The fibre in linseeds can play a part in supporting healthy cholesterol levels. It clings onto cholesterol in the digestive tract and carries it out of the body. This prevents it recirculating and building up in the body.
Linseeds are available brown or golden, with very little difference nutritionally between them. In baking, the golden linseeds produce a lighter colour, but the texture is similar. You can use whichever version is available for you.
In small amounts – about 1 tablespoon, linseeds are suitable to include in a low FODMAP diet. Higher quantities, such as the following linseed recipes, may lead to an increase in wind and bloating for some individuals. This seems to vary however, with what else is eaten, and how much water is consumed. Starting with a small amount of linseed and gradually increasing can be a way of tolerating larger amounts.
An important benefit of linseeds is that they are suitable for both low oxalate and low histamine diets. The following recipe can therefore be immensely helpful for those on restricted diets.
Ground linseeds provide a versatile option to traditional flours for those who struggle to tolerate various grains. Many clients come to me with multiple food sensitivities and intolerances, and finding options for baking essential. Linseeds can be bought ready ground, or ground at home in an electric coffee/nut grinder, and provide a basis for many baked recipes.
Linseeds are invaluable for those who are wanting to limit their carbohydrate intake. If you have pre-diabetes or diabetes, or want to encourage weight-loss, reducing carbohydrates is helpful. Most of us need to reassess how much carbohydrate we consume day-to-day, and replacing grain flours with seed meal can make a helpful reduction. This of course is perfect for an ‘anti-Candida’ diet.
These crisp-bake biscuits are simple to make and can be flavoured to your choice. You can use just ground linseeds, or combine with ground sunflower seeds for a slightly different result. Using sunflower seeds may also be a good idea if you are getting used to increasing linseeds in the diet.
This basic mix is crisp and subtle in flavour, but you can also make it into a savoury cracker or ‘sweet’ biscuit.
For a ‘sweet’ version try adding
For a savoury cracker try:
These biscuits can of course be eaten on their own. The savoury version is great alongside a salad or soup.
Try serving the plain or almond variation with the Baked Summer Dessert and Summer Cream