Rich in fiber, phytochemicals, and omega-3 fatty acids, flaxseed is extremely nutritious. You can reap its rich rewards by eating only a tablespoon of ground flaxseed a day; add it to your oatmeal or an omelet for breakfast, or slip it into a peanut butter sandwich for lunch.
Ingredients
Preparation
HEALTH BENEFITS
Step 1
About the same size as sesame seeds, these shiny brown seeds are one of the richest sources of alpha-linolenic acid (ALA), an essential fatty acid in the omega-3 family, which provides anti-inflammatory benefits and protects against atherosclerosis, heart disease, and stroke. Flaxseed also contains a balance of soluble and insoluble fiber to help with digestion and cardiovascular health, and it’s an excellent source of lignans—phytoestrogens associated with lowered risk of hormone-related cancers, including breast cancer. To make the seed’s health benefits more available to your body, grind flaxseed before using it. Buy the seed whole and process a few tablespoons at a time using a spice grinder or a specialized flaxseed grinder. The high fat content of flaxseed can make it go rancid quickly once you break the hull, so use it immediately after grinding.
HOW TO BUY
Step 2
Flaxseed comes in dark brown and golden varieties. To get the highest level of nutrients, buy whole flaxseed and make sure the store has a high turnover to ensure freshness. If purchasing preground flaxmeal, make sure it’s been vacuum-packed and kept refrigerated.
HOW TO STORE
Step 3
To prevent oxidation, refrigerate or freeze whole or ground flaxseed in a tightly sealed container.
PREPARATION TIP
Step 4
You can integrate more flax into your diet by mixing ground seeds into fruit smoothies, dark sauces, and stews. You can also incorporate flax into many baking recipes without diminishing its health benefits. For every cup of flour, try replacing 1/4 cup with ground flax.
DID YOU KNOW?
Step 5
Flaxseed comes from the same blue-flowered plant, Linum usitatissimum, that brings us linen fabric and the linseed oil used in woodworking.
recipes
Step 6
Power Protein Smoothie p.70
Step 7
Banana Bread with Walnuts and Flaxseed p.78
Step 8
Oat Bran–Applesauce Mini Muffins p.81
Step 9
Whole-Wheat Pasta Salad p.306
