Focus Foods: Linseeds

Sometimes great health benefits can be found in the most unsuspecting of foods. Linseeds—or flaxseeds, as they’re sometimes known—are a great example. You can find them brown or golden, whole or ground up, but either way, there’s good reason to shine a spotlight on this food.

Though they may often be overlooked for trendier food items, there has been amazing research on the potential health benefits of linseeds. 

So how much should you have in a day? One to two tablespoons is the usual recommendation!

Linseeds provide an easy way to increase your daily fibre intake. Not to mention their subtle and yummy nutty flavour, that makes it easy to toss them into porridge, chia puddings, baked goods, and on top of avo on toast.

Before we dive into some tantalising examples, here are some tips on how to eat this powerful little seed:

  1. Grind them up in a bench top spice grinder or high-powered food processor for better nutrient absorption.

  2. Keep ground flaxseed in an air-tight container and in the fridge to keep fresher for longer.

  3. Mixing 1 tablespoon of ground linseed with 2.5 tablespoons of water, allowing it to thicken for 5 minutes, makes an excellent egg-replacement and binder in any recipe.

  4. Choose whole seeds over oil—you’ll get the whole-package benefit and spend less.

Blueberry, Banana, and Linseed Smoothie (from Deliciously Ella, serves 1)


  • 1 banana

  • ½ cup of blueberries

  • ½ cup water

  • 1 tablespoon chia seeds

  • 1 tablespoon linseeds (ground if possible)

  • 1 tablespoon oats

  • 1 tablespoon almond butter

  • 2 medjool dates

Pit the dates, blend it all together, and enjoy!

Banana Oat Flaxseed Cookies (adapted from Hip Foodie Mom, makes 15)


  • 2 ripe bananas

  • 1 cup rolled oats

  • ½ cup ground linseeds

  • ¼ cup shredded coconut

  • ¼ sliced almonds or roughly chopped walnuts

  • Pinch of salt

  • Optional: ½ cup sultanas

Mash the ripe bananas in a bowl with a fork and stir in the remaining ingredients. Scoop out cookie-sized portions onto a baking tray and bake for about 20 minutes at 175C.

Linseeds are easy to get, easy to use, and—it certainly seems—a worthwhile healthy food to sprinkle onto your next meal.