LSA, or Linseeds (also known as flaxseeds), Sunflower Seeds and Almonds, provides good fats including omega 3 fatty acids, the nutrients iron, calcium, magnesium, vitamin E, folate andare high in protein.

It is important to make your LSA fresh, as the oils contained within the nuts and seeds oxidise easily once they have been crushed. This is particularly the case for linseeds, which should only be consumed freshly crushed or as a cold pressed oil which is kept in the fridge.

Avoid buying pre-ground LSA, as this contains a high amount of oxidised oils which are rancid and therefore detrimental to your health. You can make LSA using the following recipe:

Use equal parts of:

  • Linseeds
  • Sunflower Seeds
  • Almonds

In a mortar and pestle or coffee grinder, grind equal amounts of the above. If you do not have time to grind your LSA as you need it, you can make it in bigger batches and keep in in an airtight jar in the fridge for up to 2 weeks.

A useful variation to LSA is LSAP, which you also add equal amounts of pepitas (pumpkin seeds). This has the added benefit of zinc, which is great for hair, skin and nail health, immune function and reproductive health.

Pre-made salad dressings are often high in sugar and other additives, which is why it is best to make you own. The following dressings are healthy and delicious options and are all easy to make! Remember to use only cold pressed extra virgin olive oil.

Olive Oil and Balsamic Vinegar

Mix together 50/50 or drizzle a little of each over your salads or vegetables.

Olive Oil and Lemon Juice

Same as above but with lemon juice instead of balsamic (great with fish).

Tahini Dressing

Equal amounts of Tahini (preferably unhulled), olive oil and balsamic vinegar. Mix together before putting on salad. You may need to add a little water to thin it out.

Tahini is a ground sesame paste. It is a good source of calcium, magnesium, protein and good fats.

Yoghurt tahini dressing

A good alternative to mayonnaise. Use natural probiotic yoghurt, add a little olive oil and some tahini. Mix together and add to salad. A little lemon juice is nice in this dressing too, or try adding a little nutmeg.

Garlic yoghurt dressing

Grate some fresh garlic finely, add to yoghurt. sprinkle a little paprika, lemon juice and sea salt in and mix well.

Herby dressing

Finely chop any fresh herbs (basil, oregano, thyme, chives, spring onion, parsley, mint) and mix with any of the dressings above.

Katherine
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