5 Ways to Get the Health Benefits of Flax Seeds Featured

Authors: Registered Dietitians

Flax seeds

(Healthcastle.com) Flax seeds are nutritious and more versatile than you'd think.

 Flax seeds remain one of my favourite super foods. They are full of heart healthy soluble fibre, anti-inflammatory omega 3's and less expensive than its more glamourous cousins hemp and chia. 

Our body can't access the soluble fibre and omega 3's of flax when the sturdy outer hull is intact so use ground flax seeds or flax oil to get the most bang for your buck. The whole seed is a great way to get some extra insoluble fibre- the roughage that keeps your digestive system clean and moving. 

1. Smoothies

Add 1-2 tbsp of ground flax or 2 tsp of flax oil to amp up the nutrition in your smoothie. The fibre in the ground flax and the fat in flax oil both slow digestion, keeping you fuller longer. 

2. Egg Substitute 

Out of eggs, flax to the rescue! The soluble fibre in the outer layer forms a gel when mixed with water. Use flax eggs in simple baked goods such as muffins, pancakes and cookies. 

3. Crunchy Coating

Flax makes a delicious crust on proteins such as chicken and salmon, just mix with herbs and spices like you would with breadcrumbs or panko. 

Try combining 4 tbsp of ground flax with 2 tbsp finely chopped parsley, salt and pepper. Divide between 4 salmon filets and pat down in to an even crust on the top.  Broil for 5-7 minutes (depending on thickness) or until done. Delish!

4. Oatmeal

Adding 2 tbsp of ground flax to oatmeal before cooking pumps up the fibre by 4 g and adds a touch of healthy fat to help keep you full and satisfied.

5. Salad Dressing

Flax oil has a low smoke point so isn't a good choice for frying or cooking. With its nutty but not overpowering flavour, flax makes a fabulous salad dressing. It's an especially good partner to dark leafy greens as its distinct flavor helps stand up to their potent flavour. 

How do use flax? Comment below, we'd love to hear your ideas!

Image by Flickr user waferboard

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