Though small, flax seeds have a great nutritional value. Often praised for their high omega-3 fatty acid, fiber, and antioxidant content, flax seeds are a flexible superfood that fit your diet well. Flax seeds can help with digestion, heart health enhancement, or natural glowing of your skin. How precisely, though, do you use them to maximize their advantages? Now let’s dissect it.
1. Ground Flax Seeds: The Best Option
Although flax seeds are sold whole, their complete shape is not always easy for digestion. Grinding flax seeds facilitates better absorption of all their nutritional value by your body. Whole flax seeds could travel through your digestive tract undigested, so depriving you of their full advantages.
You can grind them yourself using a coffee grinder or purchase pre-ground flaxseed from the store. Just be sure to store ground flax seeds in an airtight container in the fridge to keep them fresh and prevent the healthy fats from going rancid.
Pro Tip: Ground flax seeds are easier to incorporate into foods like smoothies, oatmeal, and baked goods. Plus, they blend in seamlessly and don’t alter the flavor much!
2. Flaxseed in Smoothies and Shakes
Including flax seeds into your diet is easy if you toss them into your morning smoothie or protein shake. Just toss a spoonful of ground flax seeds into your preferred fruit, green, and liquid combo. Though your body will thank you for the extra fiber, good fats, and antioxidants, you won’t even notice they’re there.
Suggested Recipe:
- 1 banana
- 1 cup spinach
- 1 tablespoon ground flax seeds
- 1 cup almond milk
- 1/2 cup frozen berries
Blend it all together for a creamy, nutrient-packed start to your day.
3. Sprinkle Them Over Your Breakfast
Your morning ritual would benefit much from flax seeds. For additional crunch and nutritious boost, just toss them on top of your oatmeal, yogurt, or cereal. Whole flax seeds can be added, but first grinding them will help to improve digestion and nutrient absorption.
Oatmeal Hack: Stir in a tablespoon of ground flax seeds into your hot oatmeal. It thickens up the texture and adds a slight nutty flavor.
4. Baking with Flax Seeds
One great addition to baked products are flax seeds. For a boost of fibre and omega-3s, toss ground flax seeds into muffins, bread, pancakes or cookies. They are also a naturally occurring egg replacement used in vegan cooking.
Simply mix 1 tablespoon of ground flax seeds with 3 tablespoon of water to substitute one egg. Let the mixture thicken for a few minutes; then, like you would an egg, use it in your recipe.
Pro Tip for Pancakes: Add a tablespoon of ground flax seeds to your pancake batter for a subtle nutty flavor and added nutrition.
5. Flaxseed Oil for Cooking and Dressing
Another wonderful approach to include this superfood into your diet is flaxseed oil. Rich in omega-3s, it goes great in salad dressings, smoothies, or poured over steaming veggies. But flaxseed oil breaks down and loses nutritional content, hence it is not appropriate for high-heat cooking. It works best as a finishing touch or in cold foods.
Simple Salad Dressing Recipe:
- 2 tablespoons flaxseed oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Shake it all up in a jar, and you’ve got a delicious and heart-healthy dressing.
6. Add Flax Seeds to Your Homemade Granola or Energy Bars
Made-from- scratch granola or energy bars would be much enhanced by flax seeds. They give your snack some pleasing crunch in addition to nutritional worth. To make a nutrient-dense, portable snack combining oats, honey, nuts, and dried fruit is simple, just toss them together.
DIY Granola Recipe:
- 2 cups oats
- 1/4 cup ground flax seeds
- 1/4 cup honey or maple syrup
- 1/4 cup chopped nuts
- 1/4 cup dried cranberries
- A pinch of sea salt
Mix everything together, bake at 350°F for 10-12 minutes, and voilà—homemade granola that’s both healthy and delicious.
7. Flax Seed Pudding: A Healthy Dessert Alternative
Try making flaxseed pudding for a great, wholesome dessert! Though it’s just a basic, creamy treat, this one tastes like chia pudding with extra flax seed advantages. Ground flax seeds, a drink of your choice—such as almond milk—along with a sweetener like maple syrup or stevia are all you need.
Flax Seed Pudding Recipe:
- 3 tablespoons ground flax seeds
- 1 cup almond milk (or any milk of your choice)
- 1 teaspoon vanilla extract
- 1 teaspoon maple syrup (optional)
Mix all ingredients in a bowl, cover, and refrigerate overnight. By morning, you’ll have a thick, creamy pudding that’s ready to enjoy!
8. Flax Seeds in Soups and Sauces
Soups and sauces can also feature flax seeds. To thicken your preferred soup or sauce and boost a dosage of fiber and omega-3s, just whisk in a tablespoon or two of ground flax seeds. They mix in nicely and won’t change the flavor, so it’s an easy, discreet method to improve the nutrition of your meal.
