Super Food Highlight | Flax Seeds

FLAX FACTS  Flax seeds have been around for thousands of years but has recently gained popularity among health concious Americans. It’s about time! 🙂 Fun Fact: The botanical name for flax is Linum usitatissimum, meaning “most useful” Nutritional Benefits

  • Regulates estrogen and protects against cancers due to it being one of the best plant sources for lignans
  • Reduces inflammation because it’s the best plant source of health omega 3 fatty acids.
  • Keeps your pipes working at their prime through its high amounts of soluble and insoluble fiber.
  • Provides complete protein and is one of the very few plant sources to do this. Great for vegetarians!

Nutritional Facts In 2 Tbsp of flax seeds:

  • 95g calories
  • 3.78g protein
  • 6.64 carbohydrate
  • 6.59g fat (good fat)
  • 5.41g fiber (21.64% daily value)
  • 6.59mg sodium

How to buy You can find flax seeds prepackaged and in bulk at most natural food stores. While they sell them ground, the seed is more likely to go rancid and lose it’s nutritional properties faster that way so stick with the whole version. They come in brown and golden but both have the same nutritional benefits. Flax oil can also be found in the refrigerated section or in capsule form. I personally reccomend the free form oil due to freshness concerns. How to store In order to get the benefits from the seed, always grind them first. You can use a food processor, coffee grinder or even a specialty flax grinder. Once ground, use right away or store in a seal tight opaque container in the fridge or freezer to keep it’s freshness. Flax oil is highly perishable and must be kept in the fridge. How to eat  You can cook and bake with both whole and ground flax seeds (I recommend always grinding) but make sure to not ever heat or cook with flax oil as it will go rancid and destroy it’s healthy properties. Add it to chilled foods instead. How to add it to your diet

  • Sprinkle ground flaxseed on cereal, oatmeal, yogurt, and salads
  • Enhance cold dressings, sauces, protein shakes and smoothies with flaxseed oil
  • Add whole flaxseeds to granola bars, muffins and other baked goods that you will chew a lot
  • Mix ground flaxseed into meatloaf and meatballs to add a nutty flavor
  • Bread fish or chicken with ground flaxseeds and cook in the oven
  • Add ground flaxseeds to healthy pancake, muffin, and cookie recipes

Recipe My Favorite Homemade Dressing

  • 3 Tbsp flaxoil
  • 2 Tbsp apple cider vinegar
  • 1 Tbsp lemon juice
  • 1 tsp dried parsley (or fresh chopped)
  • 1/2 tsp dried basil
  • 1/2 tsp dried oregano
  • 1/2 tsp dry mustard (optional)
  • 1 large clove garlic, minced (or 1/2tsp dried)
  • Pinch of cayenne
  • Pinch of celtic sea salt
  • Pinch black pepper

Mix together and pour over your favorite fresh organic salad. Caution: A small number of people may have an allergic reaction to flaxseed; therefore start with 1/2 teaspoon to see if an allergic reaction occurs. Studies have shown that lignans in flaxseed antagonize the action of some drugs (including tamoxifen) used by breast cancer patients.

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