Nikki Duffy
LATIN NAME
Linum usitatissimum
ALSO KNOWN AS
Flaxseed
MORE RECIPES
Linseed and flaxseed are the same thing. Confusingly, the terms are used pretty much interchangeably, whether applied to the whole seed, the ground seed or the oil.
Whatever you call it, linseed/flaxseed is prized for its high content of omega-3. It’s also a rich source of lignans, one of the many components of plant foods that may help protect against heart disease and cancer. Linseed is a rich source of fibre, which of course helps with healthy digestion. It’s important not to have too much linseed, though – more than 45g a day can lead to unwelcome outcomes.
While it’s unwise to look at linseed as some kind of tiny, shiny magic health bullet, it is true that diets rich in seeds, nuts, wholegrains etc. are generally associated with better health. Linseeds can certainly be enjoyed as a valuable addition to a rich and varied menu.
The whole seeds are tiny and leaf-shaped. They may be golden or brown – the brown seeds supposedly being more robustly flavoured, though the difference is hardly discernible. Both have very tough, glossy shells. These are quite hard for the body to break down, which is why ground or milled linseed is so popular. The milled seed is also very useful because it acts like a flour and is a good binder in gluten-free recipes.
Both whole seeds and ground can be added to breads, muesli or flapjacks, or sprinkled on to cereals, salads or soups.
Linseed oil is also easier to absorb than the whole seeds. It’s rich in those omega-3s, but doesn’t contain lignans, as they stay in the solid part of the seed. Make sure you buy a culinary-grade oil, not one intended for seasoning cricket bats, and use it for trickling or for dressings rather than heating it.
LINSEED, BANANA AND CHOCOLATE MUFFINS
Deliciously moist and simple to make, you can easily knock these muffins up for breakfast. The recipe is gluten- and dairy-free but, if you are avoiding either, do check your ingredients, especially baking powder and dark chocolate, as some brands may contain traces. Try replacing the banana and/or chocolate with other fresh or dried fruit. Makes 10
150g self-raising gluten-free flour
1 tsp baking powder
A pinch of salt
75g soft brown sugar
2 tbsp milled linseed (flaxseed)
½ tbsp whole linseeds (flaxseeds)
125ml coconut milk
1 medium egg
60g virgin coconut oil, melted and slightly cooled
1 ripe, medium banana (150g), peeled and roughly mashed
25g dark chocolate (at least 70% cocoa solids), chopped
Preheat the oven to 180°C/Fan 160°C/Gas 4 and line a muffin tray with 10 paper muffin cases (about 5cm diameter across the base and 3cm high).
Sift together the flour, baking powder and salt into a large bowl and then stir in the sugar, milled linseed and whole seeds.
In a separate bowl, whisk together the coconut milk, egg and melted coconut oil, then pour into the dry ingredients and quickly mix together. Stir in the mashed banana and chopped chocolate until just combined.
Divide the mixture between the muffin cases and bake for 15–20 minutes or until a skewer inserted into the centre of a muffin comes out clean. Serve warm or cold.