Flaxseed, what is it?
Flaxseed, also known as linseed, is called a “super-food” or a nutritional powerhouse because it’s packed with nutrients. Rich in dietary fiber and high in quality protein, flaxseed is a good source of lignans which may reduce cancer risk. Also, high in Omega 3 fatty acids, flaxseed improves good cholesterol and may lower blood pressure. Fortunately, flaxseeds are not only healthy, but also tasty and have a mild nutty flavor.
Where is flaxseed found?
According to North Dakota State University, North Dakota is the leading producer of flaxseed for oil. “Flax (Linum usitatissimum) production goes back to ancient history. Flax remnants were found in Stone Age dwellings in Switzerland. Ancient Egyptians made fine linens from flax fiber. Flax production moved west across the northern United States and Canada during the 1800s. Flax was one of the crops produced when the settlers moved west. Producers grow two types of flax: seed flax for the oil in its seed and fiber flax for the fiber in its stem. Today producers in the upper Midwest and the Prairie Provinces of Canada grow seed flax.” However, you can usually find flaxseed at your local grocery store near grains like quinoa, barley and farro.
“1-2 tablespoons is considered a healthy daily amount of Flaxseed.”
According to a research study, “Supplementation of the diet with milled flaxseed has many healthy benefits to the body. Although cardiovascular disease and cancer are probably the best researched areas that have shown convincing evidence of a beneficial action for dietary flaxseed, other areas like gastro-intestinal health and diabetes have also been receptive to the beneficial effects of dietary flaxseed.”
Recipes Using Flaxseed
Every day, I add flaxseed (the nutritional powerhouse) to my morning oatmeal. Flaxseed can be sprinkled on your yogurt, smoothie, cereal or even added to a salad to increase the nutritional value. Here are a few recipes using flaxseed:
Blueberry Banana Flaxseed Smoothie – 2 tbsp. ground flaxseed, 1 ripe banana, 1 cup blueberries, 1/2 cup fat free greek yogurt, 3/4 cup of type of milk, 2 tsp. honey and 6 ice cubes. Blend until smooth. 254 calories. (foodiephysician.com)
Oat Flour Flaxseed Pancakes – 1 ¾ cup oat flour, 2 Tbsp. ground flaxseed, 2 tsp. baking powder, 1 1/2 Tbsp sugar. First, mix dry ingredients then add mixture of 1 1/2 Tbsp vegetable oil, 1 tsp. vanilla extract, 1/2 cup almond or oat milk. To allow batter to thicken, let the pancake batter to sit for at least 2 minutes. Cook your pancakes. Enjoy! (lettucevegout.com)
Flaxseed Muffins – 2 eggs, 1/2 cup oat or cashew milk, 1 tsp. vanilla, 1/3 cup coconut sugar, 1/4 cup melted butter, 1/2 cup ground flax, 1/2 almond flour, 3/4 cup gluten free flour, 1 Tbsp. baking powder, 2 tsp. cinnamon, 1/4 tsp. nutmeg, 1/2 tsp. salt. Preheat oven to 350 degrees. Line a muffin tin with liners or grease well. Set aside. Whisk eggs in a large bowl. Add milk, vanilla, sugars, and oil and whisk until smooth and combined. Add remaining ingredients and whisk just until all ingredients are combined. Divide batter evenly between twelve muffin cups using a large cookie scoop or a spoon. Bake muffins for 15-17 minutes, until a toothpick inserted in the center comes out clean. Cool and enjoy! (lifeafterwheat.com)
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