Specialised: Diabetic Friendly, Gluten Free, Vegetarian

SEED BITES

Ingredients:

  • 1 cup assorted seeds (flaxseeds, sunflower seeds, pumpkin seeds, linseeds, etc.)
  • ¼ tsp salt
  • 1 extra large egg white (whisked)
  • Optional: chopped up dates, coconut, ½ -1 tbsp. psyllium powder, your choice of mixed herbs

Method:

  1. Mix all dry ingredients into a bowel.
  2. Add the whisked egg white and mix well.
  3. If using psyllium powder, add an additional 30ml of water and allow to stand for a few minutes.
  4. Spoon the mixture onto a Teflon/non-stick baking sheet or a piece of baking paper.
  5. Spread the mixture thinly with the back of a spatula onto the baking sheet.
  6. Bake in the oven at 180 degrees Celsius for 20 minutes/until the seeds start to go slightly golden.
  7. Remove from the oven and allow to cool.
  8. Break into bite size pieces and store in an airtight container.
  9. Enjoy these delicious seed bites plain or with hummus, low fat cottage cheese or guacamole etc.

 

 

Flaxseeds – dynamite comes in small packages:

These tiny bits pack one mighty punch of health benefits. Their main nutritional advantages (from cancer risk reduction to cardiovascular protection) come from three main parts of the seed- lignans, fibre, and omega-3s.

 

Lignans:

Flaxseed contains a high percentage of lignans, phytochemicals that have been found to be beneficial to health. The lignans in flaxseeds function as both an antioxidant and a plant hormone. Lignans help inhibit the process of atherosclerosis, decrease LDL cholesterol, potentially lower the risk of certain types of cancers (specifically the hormone-related breast and prostate cancers) and can contribute to increased brain function. Lignans also offer blood pressure-lowering benefits as well as possibly improving blood sugar levels modestly.

 

Omega 3’s:

Flaxseeds are rich in omega-3 fatty acids, ‘good’ fats that have been shown to have healthy-heart effects. Flaxseeds are packed-full of alpha-linolenic acid (ALA), the short-chain omega-3 fatty acids that are extremely heart-protective in terms of fighting inflammation. They help to decrease the risk of inflammatory diseases such as heart disease, diabetes and arthritis.

Incorporating just 2 tablespoons of flaxseed into your daily diet is a sure-fire way to get all the omega 3s you need daily.

 

Fibre:

Flaxseeds’ high-fibre content is another reason to consider adding regular intake of flaxseed to your diet. It contains both the soluble and insoluble types of fibre—which is healthy for the digestive and cardiovascular systems.

Just 2 tbsp. of flaxseed provides about 4 g of fibre – this will help relieve constipation. The fibre content of flaxseeds adds bulk and helps clean out the digestive tract, and can help with controlling cholesterol (The soluble fibre works like a sponge to absorb cholesterol in your digestive track so that you excrete it) and stabilizing blood glucose.

 

How to make flaxseeds a regular addition to your everyday eating:

  • For breakfast – sprinkle ground flax on oats or blend it into morning smoothies/veggie juices.
  • Flaxseed powder can also be used as an egg replacer. To use flaxseed in place of an egg when baking, add 3 tbs water to 1 tbs ground flaxseed, which equates to one egg.
  • For tasty lunch and dinner options – use flax oil to make salad dressing or sprinkle ground flax on top of salads for a crunchy treat.