No-sugar Chocolate Linseed Fudge

Chocolate sugar-free fudge

Fudge flavour and health

I have to confess loving real fudge even if I do find it way too sweet and I know it is super-unhealthy. I aways used to find making it an unpredictable fiddle-faddle but my main issue is cleaning pans of their coating, inside and out, of rock hard sugar.  This healthy recipe is for sugar-free fudge – great for the  figure and diabetics – and it is much quicker and easier to make, it’s almost instant. My sugar-free fudge is real food, with healthy ingredients nuts, linseed, cocoa so it is full of great nutrients, antioxidants, fibre and omega-3 – and low GI too. It tastes great, with no refined sugar and no naughty fats it doesn’t make you feel guilty but has real fudgy texture.

Lime and Chocolate

As a child one of my favourite sweets was chocolate limes even though I was always a bit disappointed that they weren’t chocoaltey enough nor were they as sharp lime should be. When I made this recipe with the zest of a whole lime it was very grown up and just what I wanted. If I was making it for children I would either use less zest or make it with orange.

Simple, sticky, 2 ingredient molasses flax bars

Treacle flax bars

Molasses: tasty, healthy and natural sweetening

I love molasses almost as much as chocolate in baking. It is a healthy sweetener with almost half the sugar of other sugars but loads of healthful minerals and masses of glorious flavour.   There are just two ingredients so these bars are very easy to make.  I enjoy these healthy bars for breakfast, not too sweet and a great start to the day,. They are also delcious with a cup of coffee or packed in lunchboxes or rucksacks for walking and cycling.

Every day I love these bars more and more until they are finished. They are intensely flavoursome and relatively low in sugar,, which is made even healhtier by the high fibre of the linseed which slows down the rate you digest sugars thereby protecting you from sugar spikes and the droopiness that follows foods made with refined sugars and starches.

Healthy ground linseed bars

With almost 14g of ground linseed in each bar it means a whopping 5.5g omega-3 and 6g fibre but only 12 g sugar and no wheat and gluten-free. Which makes these really healthy bars and a great way to eat your daily linseed.

High protein fruity linseed (flax) and skyr breakfast bowl

High protein low carb linseed breakfast bowl.

High protein, unsweetened, low carb

Skyr low fat - high protein low carb breakfast or dessert
Skyr low fat – high protein low carb breakfast or dessert

Skyr is a relatively new food on the supermarket shelves. It is similar to strained Greek yoghurt, high protein but low almost no fat. It blends really well with our cold-pressed linseed oil to make a tasty, luxurious breakfast.

It is ideal for high protein, low carb breakfasts,  You make it even more low cab by selecting lower carb fruits such as grapefruit, peaches or melon. If you are looking for low carb nuts choose macadamia or Brazil nuts.

Great low carb dessert, no dairy fat, no saturated fat

Use just low carb fruit, stevia to sweeten and you have yourself a rare commodity, a lovely rich low carb dessert virtually free from saturated fat.

Slow release, fuller for longer

Ground linseed is an excellent low carb choice with less than half a gram of carbohydrate in a portion but more than 5g of protein and 7.5g fibre it’s satisfying  really helps to keep you feeling full for longer.

Quick and easy to make healthy breakfast

I have this sort of breakfast almost every morning. It is quicker and easier to make than read about, You use simple ingredients available at any supermarket and can vary as you want or leave out ingredients you don’t have or don’t fancy.

Omega-3 from Flax Farm Cold-Pressed Linseed Oil

Are you getting enough omega-3?

When  you are short of omega-3 lots of parts of the body can be affected.  So if something “just isn’t quite right” or the doctor has suggested “well it’s your age”; shortage of omega-3 could be contributing to the problem.

The UK diet is typically very short of omega-3 this is partly due to omega-3 being a relatively scarce nutrient in nature and modern farming and food production methods further reduce it in the diet.

Balance of Omega-3: Omega-6 is essential

Beneficial ratio of omega-3 to omega-6 shows why Flax Farm cold-pressed linseed oil is anti-inflammatory and can help re-balance the other fats in our diet.
Flax Farm cold-pressed linseed oil shows a beneficial ratio of omega-3 to omega-6

Almost just as important as the amount of omega-3 in the diet is balance of omega-3 to omega-6.  We need somewhere around one part of omega-3 to every 1 to 4 parts of omega 6 for a healthy diet.

If we get too much omega-6 and not enough omega-3 too many inflammatory hormones are produced.  Since the imbalance of omega-6 comes comes into our diets from cereals, most vegetable oils and farmed animals especially pork, chicken and eggs excess omega-6 builds up in our bodies. The increase in omega-6 can then increase inflammation.

Flax Farm Cold-Pressed Linseed Oil

Flax Farm cold pressed linseed (flax seed) oil is almost 50% omega-3 and a great way to top up your omega-3 levels. Because it is so rich in omega-3 you only need a little added to food to provide an omega-3 intake comparable to eating large helping of fish every day.

Vegetarian or Vegan?

Vegetarians and vegans need to proactively work at getting omega-3 into their diets. Most of our linseed products and especially the oil are an excellent way to ensure you have a healthy intake of these essential fatty acid.

Flax Farm Cold-Pressed Fresh Food & a Sustainable Source of Omega-3

There are always concerns about food from the sea with increasing levels of pollutants in the oceans and of course over-fishing destroying the food chain of the marine ecosystem. Linseed is a sustainable source of omega-3, grown on UK soils, it is an environmentally friendly crop with few food miles.

Traditional buckwheat and flax drop-scones, gluten-free, vegan, saturated fat-free

I often cook without eggs so that it is a fat-free and healthier option. I use chickpea flour with buckwheat flakes (or flour) and ground flax as a more nutritious alternative to wheat flour, eggs and all that stuff. I use a coarse ground chickpea flour called maghaj but gram flour works just as well.

I use coarse gound chickpea flour and buckwheat flakes because they are lower GI than finer flours and make breads and baking more chewy, substantial and satisfying.

Olive oil vs flax oil

Flax Farm fresh cold-pressed linseed (flaxseed) oil for omega-3

Q: Isn’t olive oil as healthy as linseed (flax) oil?

A: Olive oil isn’t a good source of omega-3

Extra virgin olive oil is a good traditional food, rich in poly-phenols and antioxidants.  Its fatty acid profile is mainly omega-9, a significant amount of omega-6, and very little or no omega-3.

Linseed (flax) oil a good source of omega-3

Beneficial ratio of omega-3 to omega-6 shows why Flax Farm cold-pressed linseed oil is anti-inflammatory and can help re-balance the other fats in our diet.
Beneficial ratio of omega-3 to omega-6 shows why Flax Farm cold-pressed linseed oil is anti-inflammatory and can help re-balance the other fats in our diet.

Linseed oil is mainly omega-3 which is the essential fat most of us  need more of.  Adding linseed oil to your diet is an easy way to improve your omega-3 levels.

 

Linseed oil a good balance of omega-3 : omega-6

Balance of omega-3 to omega-6 is important.  No matter how much olive oil you consume it won’t contribute to a healthy omega-3 : omega-6 balance.

Because linseed oil contains far more omega-3 than omega-6 you don’t need very much of it to re-balance your diet.

Try adding Flax Farm linseed oil to olive oil in equal quantities to give you a good balance of omega-3 and 6.

Linolenic acid, Linoleic acid, Oleic acid,

Omega-3, 6 and 9 are the fatty acids most commonly spoken of. Omega-3 and 6 are essential, your body can’t make them. However your body makes Omega-9, oleic acid from other foods when needed; so omega-9 isn’t called essential.

Malt loaf, gooey, squidgy and gluten-free

Gluten-free flax and buckwheat maltloaf

Luscious gooey malt loaf

One of the things I miss most being wheat-free, cereal-free and gluten-free is the gorgeous Soreen malt loaf; but now I have made my own and it’s just right.  I love the flavour combination of slightly, burnt raisins and malt. All squidgy and gooey served with a good spread of best butter; it’s worth the calories.   Just the thing with a cup of tea in the afternoon, elevenses or whenever you need some malty sustenance. So scrummy after all these years without malt loaf.

Loaf or traybake

If you don’t have a loaf-tin no matter, just use a baking tray.  I find the traybake an excellent option as it doesn’t cry out for butter like the loaf. 😉

Gluten-free maltloaf
Gluten-free malt loaf

Superior sports energy

Malt is an amazing and technically superior sports food because unlike other sugars which break down into glucose and fructose, which is what gets stored as fat, malt breaks down only into glucose which is used for energy, Ideal during endurance sport – or hard work in the garden – when fuel reserves are low. Add to that omega-3 from the ground flaxseed and vitamin b from the buckwheat it’s a lot of superfood in a cake.  I take it out as an energy top up on long walks or runs.

Turmeric, cauliflower & linseed bread

Cauliflower turmeric linseed bread slices
Cauliflower ingredient for gluten-free bread
Cauliflower ingredient for gluten-free bread

This is very easy to make.

Lots of wonderful nutritious stuff going on in a delicious savoury bread.  Full of all the antioxidant, anti-inflammatory, polyphenol power of linseed, turmeric & cauliflower and no gluten of starch in sight!  You can make sandwiches with it or just have it in the fridge for something tasty and  healthy to take the edge off your appetite when come home ravenous. It’s savoury and nice on it’s own, add it to your lunch-box, it’s a great way to increase your vegetable and dietary fibre intake.

All ingredients are super low GI and starch free so suitable for weight loss and diabetic diets. Linseed also gives you a helping of omega-3 for good measure.

Turmeric has a great reputation for being anti-inflammatory, it needs both black pepper and oil to get the best from it.  This recipe provides both, the ground linseed proves the necessary oil.

Linseed health food for animals too

Front pf a Victorian postcard promoting the health benefits of feeding linseed cake to beef, horses and other animals.

Linseed: food for health and beauty

Linseed in recent times is beginning to be understood as an amazing health food for people. Doctors and researchers are constantly making new discoveries about how it helps people with health and beauty.  From healthier immune system, to combating dry eyes, better cardio health, fertility, supple joints to strong nails and shining hair scientists are beginning to understand the extent of linseed’s health benefits.

Farmers knew the benefits of linseed before doctors

150 years ago farmers were in no doubt about the benefits if linseed. They were responsible for the livestock which would often number in the hundreds so it didn’t take them long to notice the health benefits of feeding linseed Continue reading

Baba Ganoush Aubergine Meze Dip

Aubergines for baba ganoush recipe.

Traditional dip

Baba ganoush is a delicious traditional Middle Eastern aubergine dish made with  olive oil. I have made the recipe with with linseed oil, olive oil and a mixture of the two and I have to say I think I prefer the cold-pressed linseed oil and mixed oil versions.  Baba ganoush is a dip, a side dish for salads or cooked meals, a sauce for pasta or spread generously on pitta bread, toast or rice crackers – it goes particularly well with buckwheat crackers and flax crackers, see recipe or ladled onto flax bread muffins, see recipe.

Healthier version

Made with fresh veggies, herbs and spices this is a healthy dish to start. Making the recipe with Flax Farm cold-pressed linseed oil is a great way to up the omega-3 content of the meal and make it even healthier.

Baba ganoush with linseed flax oil
Baba ganoush with linseed flax oil

Three tips for great Baba Ganoush

Well made baba ganoush is sublime. The one you will enjoy best comes about through trial until you get the balance of flavours you enjoy. You can’t be too precise with ingredients as the aubergines are never quite the same size or flavour. Feel free to vary the addition of spices, herbs and tahini to taste or what you have available .

The three top tips to making baba ganoush well are:

  1. Really blacken the skin of the aubergine. Whether you cook it over the gas, on the barbecue or under the grill cook it past the point where you think it must be done!
  2. Squeeze/drain water out thoroughly
  3. Add a generous amount of chopped fresh herbs, either mint, parsley or both.