Lignan Rich Recipes
Porridge (serves 2)
½ cup rye, oat or barley flakes
½ cup linseed meal
1 cup water
1 peeled and grated apple
A handful of raisins/sultanas
1 dessertspoon poppy or caraway seeds
Place all the ingredients into a saucepan. Bring to the boil and then reduce to a simmer for a few minutes. Turn off the heat and let it stand with the lid on for 5-10 minutes. Serve with a light sprinkle of sesame seeds and yoghurt.
Lignan Slice (makes 30)
5 heaped Tbsp tahini
5 heaped Tbsp honey or rice syrup
1 cup rye flakes
1 cup blended pumpkin seeds
1 cup soy flour
1 cup linseed meal
1 cup black currants
½ cup barley flakes
½ cup sesame or sunflower seeds
½ cup carob powder
½ cup desiccated coconut
1. Melt the tahini and honey in a large saucepan being careful not to boil it.
2. Mix all the dry ingredients in a large bowl, and then add to the saucepan and mix together as best you can.
3. Pour the mixture into a large greased baking dish and press into the dish. It is best to run your hands under cold water to prevent sticking and to moisten the mixture.
4. Bake in a low oven for approx 20 minutes and cut into squares while still warm. Store in the fridge.
You can substitute any type of whole grain flour/flakes/cornmeal or whey powder, or even some ginger powder for flavour. If you find the slice too rich, reduce the quantity of seeds. If you’re constipated, substitute some rice, barley or oat bran.
You could also melt some carob and spread over the top of the slice while it is still hot (before cutting). Although these are not low in kilojoules they are still a healthy treat alternative.
Berry Crumble (Serves 8 )
400g blackberries, blueberries, raspberries – fresh or frozen
2 Tablespoons concentrated grape juice
2 Tablespoons honey or rice syrup
2 Tablespoons tahini (heaped)
3 Tablespoons barley flakes (heaped)
3 Tablespoons millet flakes (heaped)
3 Tablespoons rye flakes (heaped)
1. Put the berries, grape juice and honey into a baking dish (1.5 L capacity).
2. Melt the syrup and tahini together in a saucepan.
3. Add the barley, millet and rye to the saucepan and mix together.
4. Spread the crumble mix on top of the berries and bake in a 200˚C until the crumble is golden brown.
1 onion, finely chopped
1 cup corn
1 cup peas
1 cup of blended linseeds (flaxseeds) or linseed meal *
1 cup blended pumpkin seeds *
1 cup sunflower seeds *
1 Tbsp poppy or caraway seeds *
1 cup plain wholemeal rye flour *
2 vegetable stock cubes
1 cup grated raw carrot
1 cup finely chopped green herbs or a Tbsp of mixed dried herbs
1 tsp ginger powder or 1 Tbsp raw grated ginger root
1 tsp turmeric powder
4 eggs lightly beaten
These provide most of the lignans
1. Cook the onion in 2 cups of water for 5 mins in a large saucepan.
2. Add the corn, peas and vegetable stock cubes, stir, and then turn off the heat.
3. Mix in all the other dry ingredients except the poppy or caraway seeds.
4. Stir in the beaten eggs.
5. Pour the mix into a large, greased baking dish or a pie dish (with a capacity of 2-litres) and form into a loaf.
6. Sprinkle over the poppy/caraway seeds and bake in a moderate oven for 40 minutes.
1 large onion, finely chopped
1 Tbsp coconut oil
2-3 large tomatoes, finely chopped
1 Tbsp fresh chives or basil, finely chopped
2 Tbsp mushrooms, finely chopped
1 Tbsp tamari sauce
Saute the onion in the oil. Add the remaining ingredients, together with ½ cup water. Simmer for 5 minutes and pour over the sliced lignan loaf.