Flaxseed (Linseed) plays a role in Cancer Risk Reduction Linseed, commonly known as flaxseed, is one of the richest dietary sources of lignans—phytoestrogenic polyphenols that are converted by gut microbiota into bioactive metabolites like enterolactone and enterodiol. These compounds exhibit anti-carcinogenic properties through multiple mechanisms: – modulation of hormone metabolism, – inhibition of cell proliferation, […]
Comprehensive Evidence-Based Benefits of Flaxseed (Updated to 2025 – based only on human RCTs, meta-analyses, and high-quality prospective studies) Benefit Strength of Evidence Key Clinical Outcomes Typical Effective Dose 1. Most powerful blood-pressure-lowering food ★★★★★ (34 RCTs, latest 2024 meta-analysis) ↓ Systolic BP 10–15 mmHg, ↓ Diastolic 7–10 mmHg (stronger effect than oats, chia, or […]
Here are the main evidence-based benefits of mustard seeds (from the Brassica family, especially brown, black, and yellow varieties), used both as whole seeds, ground mustard powder, and in culinary/oil forms. 1. Rich in Nutrients & Antioxidants High in selenium, magnesium, omega-3 fatty acids (especially in the oil), and glucosinolates. Glucosinolates convert to isothiocyanates — […]
Below is a large selection of smoothie recipes : All 4 portions, 5 min prep Blend everything with 6–8 ice cubes until smooth. Serve in chilled glasses. Tiramisu Smoothie – milk, decaf instant coffee, 2 bananas, crushed ladyfingers, yogurt, chocolate sauce, vanilla Strawberry Smoothie – milk, frozen strawberries, yogurt, honey, vanilla, nutmeg + fresh strawberry […]
Eggs on a Bed of Spinach 4 portions – Prep: 10 min – Cooking: 15 min Sauté spring onions in butter Add thawed or freshly chopped spinach, dill, lemon juice, seasoning, and crumbled feta. Make 4 wells, crack an egg into each, cover, and cook until eggs are set. Serve warm with salt, pepper, and […]
Salmon Mousse 4 portions – Prep: 10 min + chilling Dissolve 25 g (5 tsp) powdered gelatin in 430 ml (1¾ cups) hot fish stock. Add 30 ml (2 Tbsp) wine vinegar and seasoning. Cool until starting to set. Beat in 1 egg, then fold in: – chopped gherkins, green pepper, black olives, – 125 […]
Tuscan Vegetable Terrine 4 portions – Prep: 30 min + overnight – Cooking: 30 min Ingredients 300 g (10 oz) pumpkin or butternut squash, peeled 60 ml (¼ cup) extra-virgin olive oil 16 Roma tomatoes 1 bunch fresh basil 400 g (14 oz) fresh mozzarella, sliced Salt & freshly ground black pepper 1 bunch arugula […]
Muesli Parfait 4 portions – Prep: 6 min Layer in 4 glasses: 500 ml (2 cups) plain yogurt mixed with 30 ml (2 Tbsp) honey + 2 ml (½ tsp) cinnamon 125 ml (½ cup) muesli 30 ml (2 Tbsp) chopped nuts 375 ml (1½ cups) mixed fresh fruit (blueberries, strawberries, apple, kiwi, peach, mango, […]
Chickpeas & Spinach with Dried Tomatoes 4 portions – Prep: 10 min – Cooking: 10 min Ingredients 30 ml (2 Tbsp) olive oil 2 cloves garlic, crushed 1 red onion, thinly sliced Pinch dried chili flakes 1 carrot, finely diced 1 red bell pepper, diced 300 g (10 oz) cooked chickpeas, rinsed 150 g (5 […]
Vegetable Frittata 4 portions – Prep: 10 min – Cooking: 45–60 min Ingredients 1 red bell pepper, finely diced 1 onion, finely diced 1 zucchini, finely diced 70 g (2⅓ oz) cabbage, finely shredded 1 head broccoli, small florets 90 g (3 oz) mushrooms, chopped 8 large eggs, beaten 120 g (4 oz) strong cheddar, […]