Why Should I Eat Flaxseed? Plus Recipe!

 

You’ve heard it mentioned on tv or seen it on the Internet. People are eating flaxseed, but what are the health benefits of flaxseed? Flaxseeds contain the omega-3 fatty acid, alpha linolenic acid (ALA), fiber and lignans. Here’s what flaxseeds can do in your recipes.

• Alpha Linolenic Acid (ALA) – This is an essential type of polyunsaturated fat. ALA is convereted to the type of omega-3 fatty acids found in fish (DHA and EPA).
• Fiber – The insoluble fiber content of flax can aid in digestion and constipation prevention. The soluble fiber content of flax can help lower blood cholesterol levels.
• Lignans – These are beneficial compounds found in flaxseeds. Studies are relating the lignan content of flaxseed to protection against some cancers, antioxidant properties and lowered blood cholesterol levels.

How Do You Eat Flaxseed?

You can add flaxseed and flaxseed oil to food recipes and drink recipes. In a balanced diet, eating 1 teaspoon of flaxseed oil or 1 tablespoon of milled flaxseed daily will provide enough ALA to meet dietary needs. You can increase your intake to 2 tablespoons per day if you are eating flaxseed to improve blood lipid levels.

• Try toasting whole flaxseeds as an alternative to grinding.
• Flax can replace fat in a recipe. Use a 3:1 ration when substituting flax for oil in a recipe. For example, 3 tablespoons of milled flaxseed can replace 1 tablespoon of butter, shortening or oil.
• Flax can replace eggs in a recipe. For every egg being replaced, mix 1 tablespoon milled flax with 3 tablespoons water in a small bowl. Let it sit for one or two minutes. The mixture will become gel-like. Add to your recipe as you would a whole egg.

Whole flaxseed can be stored in a clean, dry place at room temperature for up to a year. However, eating whole flaxseeds will pass through the digestive system without absorbing the nutrients. That is why using ground or milled flaxseeds is recommended. Milled flaxseed can be kept fresh for up to 30 days in a refrigerated, airtight, opaque container.

For the most nutritional benefit from flaxseed, buy whole flaxseeds and use a coffee grinder for the amount you will use in a shorter time period. Most of all, enjoy! Add flaxseed to your next food recipe and drink recipe, and welcome to a healthier you!

Click here for the Flaxseed Superfood Smoothie Recipe!

Read about more Recipe Modifications.

More information on the Healthy Living Kitchen and registering for Cooking Classes.