Nuts and seeds are among the best foods for cardiovascular health. Photo / Supplied
Nuts and seeds are among the best foods for cardiovascular health. Photo / Supplied
It’s oft-given health advice to eat more nuts and seeds, not least because they are among the best foods for cardiovascular health.
A study earlier this year found a 19 per cent reduction in the risk of cardiovascular disease among the highest consumers of nuts and seeds, as theycan help to reduce harmful blood lipids such as LDL cholesterol.
Eating nuts regularly isn’t so hard - the recommended 30 grams a day is just a snack-size handful - but seeds? Here’s how you can incorporate more of them into your diet.
Introducing LSA
The Aussies are ahead of the game when it comes to innovative health foods and have been using LSA, a mixture of ground-up linseeds (aka flaxseeds), sunflower seeds and almonds, for years.
Flaxseeds are a rich source of alpha-Linolenic acid (ALA), the plant-based form of omega-3 fatty acid, which is important for heart health. But because they have a hard exterior shell, grinding them up makes the nutrients they contain have more of an active effect within our bodies.
Sunflower seeds are a rich source of vitamin E and selenium, which can help protect against inflammation and heart disease. Almonds can help reduce LDL cholesterol, which is a known risk factor for heart disease.
LSA is a brilliant addition to smoothies, or you can stir a tablespoon into porridge. It can also be used as a coating for fishcakes or falafels.
To make a batch, grind up 3 tbsp flaxseeds, 2 tbsp sunflower seeds, 1 tbsp almonds to a coarse powder in a food processor or coffee grinder and keep in an airtight container in the fridge. For larger amounts, simply use the same ratio of ingredients - 3:2:1.
Making your own seedy oatcakes is a doddle and you can use whichever combination of seeds you prefer. Photo / Babiche Martens
One of the tastiest ways to consume seeds is in cracker form, but most shop-bought versions are somewhat light on seeds or they contain ultra-processed ingredients. Making your own seedy oatcakes is a doddle and you can use whichever combination of seeds you prefer.
In a bowl, stir together 150g rolled oats, 150g oatmeal, 150g mixed seeds, salt and pepper. Make a well in the centre, then pour in 75ml olive oil and 100ml of boiling water. Stir quickly to bring the mixture together into a firm dough, adding more boiling water as needed. Roll out on a floured surface. Cut out the oatcakes using a cookie cutter, transfer to lined baking trays and bake at 160C fan for 30 mins, turning after 20 minutes.
Spice up your seeds
If you have packets of seeds in the cupboard, this is an ingenious way to use them up, if they are still in date (opened packets of seeds should be used within a few weeks, as the oils they contain can go rancid and taste bitter).
If stored in airtight containers somewhere cool and dark, seeds will keep for a few months - six months if stored in the refrigerator and up to a year in the freezer.
Once you have your seeds ready, make this spicy seed topper and sprinkle over eggs, soup, salads and other vege dishes.
In a large frying pan, toast 100g mixed seeds on a medium heat for several minutes until they start to colour and pop. In a bowl, stir together 1 tbsp olive oil, 1 tsp each of turmeric, coriander and cumin, and ½ tsp red chilli flakes. Add the seeds and mix well to combine. Season to taste.
