Delicious, Fun, Sneaky Flaxseed Recipes
One study of menopausal women, published in , reported that 2 tablespoons of ground flaxseed mixed into cereal, juice, or yogurt twice a day cut their hot flashes in half. Next time I will try to use egg replacer or 2 egg whites for the egg. Homemade Multi-Seed Crackers Turn leftover brown rice and quinoa from dinner or meal-prepping into these delicious crispy crackers that are loaded with three good-for-you seeds--and create an everything-bagel flavor, without the bagel. This quick bread recipe is the perfect vehicle for both sweet and savory toppings, so try it as avocado toast one day and with honey the next. Many experts believe it's better to consume flaxseed than flax oil which contains just part of the seed so you get all the components. Store it tightly wrapped, as all the seeds make it a little more apt to dry out than typical whole-wheat breads. Golden flaxseed is easier on the eyes , but brown flaxseed is easier to find in most supermarkets.
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Blueberry Lemon Breakfast Quinoa. Irresistible Double Chocolate Muffins. A tasty sugar-free and dairy-free version of banana bread is easy to prepare when using unsweetened almond milk and stevia powder. Fold pine nuts and flax seeds into the batter for extra protein and crunch! Flax and Sunflower Seed Bread. This is a great bread for seed lovers, one of the tastiest I've tried.
Everyone loves chocolate and peanut butter together, right? Make these protein-filled snack balls for a tasty after-school snack during and after back-to-school season. Kale and Banana Smoothie. Blueberry, Banana, and Peanut Butter Smoothie. Kingman's Vegan Zucchini Bread. Seedy Good-Health Banana Bread. This hearty banana bread has plenty seeds, teff, and whole wheat flour for a healthy start to the day or a filling snack.
This filling waffles made with whole wheat flour, flax seed meal, and wheat germ are quite delicious. Serve with homemade blueberry syrup. These spicy muffins are loaded with fiber and flavor. Oat bran and flax seeds along with carrots, raisins, apples and nuts make a healthy difference here. Oats, flax seed, peanut butter, and chocolate chips are mixed together into compact, energy bites for on-the-go snacking.
Whole Grain Breakfast Cookies. Breakfast cookies made with whole grains like rolled oats, flax meal, and whole wheat flour have the flavor of dried cherries and chocolate chips for a tasty breakfast on the run.
These cookies feature brewers' yeast, wheat germ, flax seed, and whole oats to help support milk production for lactating mothers. Nutrient-rich kale is hidden in this delicious banana smoothie. These yummy muffins are packed with whole wheat flour, flax, wheat germ, and lots of chocolate! This vegan recipe for a moist, dense quick bread is made with whole wheat pastry flour, pumpkin, and applesauce. This is a granola recipe fortified with wheat germ and flax seed that still tastes good.
WebMD archives content after 2 years to ensure our readers can easily find the most timely content. To find the most current information, please enter your topic of interest into our search box. Some call it one of the most powerful plant foods on the planet.
Flaxseed was cultivated in Babylon as early as BC. In the 8th century, King Charlemagne believed so strongly in the health benefits of flaxseed that he passed laws requiring his subjects to consume it. Now, thirteen centuries later, some experts say we have preliminary research to back up what Charlemagne suspected. Flaxseed is found in all kinds of today's foods from crackers to frozen waffles to oatmeal. The Flax Council estimates close to new flax-based products were launched in the U.
Not only has consumer demand for flaxseed grown, agricultural use has also increased. Flaxseed is what's used to feed all those chickens that are laying eggs with higher levels of omega-3 fatty acids. Although flaxseed contains all sorts of healthy components, it owes its primary healthy reputation to three of them:. Recent studies have suggested that flaxseed may have a protective effect against breast cancer , prostate cancer , and colon cancer. At least two of the components in flaxseed seem to contribute, says Kelley C.
Fitzpatrick, director of health and nutrition with the Flax Council of Canada. In animal studies, the plant omega-3 fatty acid found in flaxseed, called ALA, inhibited tumor incidence and growth. The lignans in flaxseed may provide some protection against cancers that are sensitive to hormones without interfering with the breast cancer drug tamoxifen. Thompson says some studies have suggested that exposure to lignans during adolescence helps reduce the risk of breast cancer and may also increase the survival of breast cancer patients.
Lignans may help protect against cancer by blocking enzymes that are involved in hormone metabolism and interfering with the growth and spread of tumor cells. Some of the other components in flaxseed also have antioxidant properties, which may contribute to protection against cancer and heart disease. Research suggests that plant omega-3s help the cardiovascular system through several different mechanisms, including anti-inflammatory action and normalizing the heartbeat.
Fitzpatrick says new research also suggests significant blood pressure -lowering effects of flaxseed. Those effects may be due to both the omega-3 fatty acids as well as the amino acid groups found in flaxseed.
More research is needed on this. Eating flaxseed daily may also help your cholesterol levels. The level of LDL or "bad" cholesterol in the bloodstream has been linked to an increased risk of heart disease , obesity , diabetes , and metabolic syndrome.
A study of menopausal women showed a decrease in LDL level after the women ate 4 tablespoons of ground flaxseed each day for a year.
Fitzpatrick says the cholesterol -lowering effects of flaxseed are the result of the combined benefits of the omega-3 ALA, fiber, and lignans. Preliminary research also suggests that daily intake of the lignans in flaxseed may modestly improve blood sugar as measured by hemoglobin A1c blood tests in adults with type 2 diabetes. Two components in flaxseed, ALA and lignans, may reduce the inflammation that accompanies certain illnesses such as Parkinson's disease and asthma by helping block the release of certain pro-inflammatory agents, Fitzpatrick says.
ALA has been shown to decrease inflammatory reactions in humans. And studies in animals have found that lignans can decrease levels of several pro-inflammatory agents. Reducing inflammation associated with plaque buildup in the arteries may be another way flaxseed helps prevent heart attack and strokes.
One study of menopausal women, published in , reported that 2 tablespoons of ground flaxseed mixed into cereal, juice, or yogurt twice a day cut their hot flashes in half. The women noticed a difference after taking the daily flaxseed for just one week and achieved the maximum benefit within two weeks. But another study reported no significant reduction in hot flashes between postmenopausal women and breast cancer patients eating a bar containing milligrams of phytoestrogens from ground flaxseed and women eating a placebo bar.
The results, says Thompson, are consistent with other studies that have shown no siginifcant difference in the effect on hot flashes between flaxseed and placebo. It's tempting to think of flaxseed as a super food because of its many potential health benefits. But keep in mind there is no magic food or nutrient that guarantees improved health.
What matters is consistently making great dietary choices as part of an overall healthy lifestyle. Until more is known, Thompson says, pregnant women and possibly breastfeeding mothers should not supplement their diets with ground flaxseed. But a study of another investigator showed the opposite effect," Thompson says. Many experts believe it's better to consume flaxseed than flax oil which contains just part of the seed so you get all the components.
But stay tuned as researchers continue to investigate. Thompson says, "Ground flaxseed, in general, is a great first choice, but there may be specific situations where flax oil or the lignans taken in amounts naturally found in flaxseed might be as good. How much flaxseed do you need? The optimum dose to obtain health benefits is not yet known. But 1 to 2 tablespoons of ground flaxseed a day is currently the suggested dose, according to the Flax Council of Canada.
Ready to try flaxseed? Her opinions and conclusions are her own. Although flaxseed contains all sorts of healthy components, it owes its primary healthy reputation to three of them: Omega-3 essential fatty acids , "good" fats that have been shown to have heart -healthy effects.
Each tablespoon of ground flaxseed contains about 1.