This nutty-tasting seed is highly praised for its nutrients-have you tried it yet?
Using flaxseed in your food:
Whole flaxseed
Use whole flaxseed to give a nutty crunch to foods.
- Sprinkle over yogurt or cereal.
- Add to muffins, pancakes or bread dough.
- Stir into rice, stir fries, soups, salads, or trail mixes.
Ground flaxseed
Add ground flaxseed to foods. You won't even know it's there.
- Add to meatloaf, meatballs, lasagna, casseroles or crumb coatings.
- Stir into smoothies and shakes.
- Use to replace fat in baked goods.
Substitutions
- 3 tablespoons (45mL) of ground flaxseed = 1 tablespoon (15mL) of butter, margarine, shortening or oil
- 1 cup (250mL) ground flaxseed = 1/3 cup (75mL) oil
- 1 tablespoon (15mL) ground flax + 3 tbsp (45mL) water = 1 egg (mix together and let sit a few minutes)
Some people call it a wonder grain. Others are just happy to add it to meals for added texture and flavour, with the health benefits being a great bonus. Either way-there's a lot of talk about flaxseed.
Flaxseed comes from the flax plant. It contains fibre, omega-3 fats and lignans (a type of phytoestrogen which acts like a natural estrogen). These can all be beneficial to your health. Fibre is found in both ground and whole flax seed (2-3 grams of fibre per tablespoon). It helps to keep your bowels healthy and can aid in regulating blood sugar levels. A few studies suggest it may also lower cholesterol and protect against cancer.
Some current research indicates that omega-3 fatty acids may also help reduce the risk of cancer and heart disease. Keep in mind that even if you incorporate flaxseed into your diet for the benefit of omega-3, you shouldn't turn your back on fish. The omega-3 fat from flax (or any plant, for that matter) isn't used as well by your body as the omega-3 found in fatty fish.
Flax is actually one of the best plant sources for lignans. The latter may protect your health in a number of ways, such as lowering cholesterol and reducing the risk of cancer.
Adding flax to your diet isn't as difficult as you might think. Keep in mind that ground flaxseed provides more health benefits than the whole seed. Flaxseeds are very hard and are difficult to crack with your teeth. When whole flax seeds remain unbroken, they simply go undigested through the body, reducing the nutritional benefits. Grinding breaks flaxseeds and makes the nutrients easier to absorb. Omega-3 fat can only be absorbed from ground flax.
It's always a good idea to consult your doctor before adding anything new to your diet. Breast cancer survivors, those undergoing treatments for breast cancer and even those with a family history of breast cancer should be sure to discuss flax with their oncologist before trying it. The lignans in flax may act like natural estrogen in the body.
Whole flaxseed can be stored at room temperature for up to a year. You can buy flaxseed that is already ground (flaxseed meal) or grind them yourself. Coffee grinders work well. Food processors also work, though you have to be careful not to grind the seeds into a paste. Only grind as much as you need at a time. Unused ground flaxseed can be kept in the refrigerator for up to 90 days in an opaque airtight container. Place whole or ground flaxseed in the freezer to keep it fresh longer.
Cheryl Turnbull-Bruce is a registered dietitian at Sobeys.
Recipe featured in this article:
Quick Tip: Keep an eye on cooking time if you add flaxseed to any recipe. Baked goods may brown faster when flaxseed is used.