Check out my progress on Flaxy Lady
I know, I know. My puns get better by the day. Anyway, I am a flaxy lady, ever since I converted to a vegetarian lifestyle several years ago. Why, you ask? Flax is an excellent vegetarian source of omega-3 fatty acids, which are vital to proper brain functioning. These magical fatty acids also aid in preventing inflammation and the formation of blood clots, and they also contribute to protecting bone health. Sounds like a superfood to me!
With the addition of flaxseed to my meals, I can be sure that I am getting the omega-3s I need despite the absence of fish in my diet. While there has been some debate as to whether flaxseeds provides the same quality of omega-3 oils as those found in salmon and other cold-water fish, research has confirmed that plant-based omega-3s are converted to EPA in the body at comparable levels to those that are fish-derived. Additionally, the omega-3s found in flaxseed have been shown to be just as effective in controlling blood pressure as their fish-based counterparts.
Aside from its generous omega-3 fat content (146% RDA per two tablespoons), flaxseed also provides significant amounts of manganese and dietary fiber, all for a mere 95 kcalories. Sweet.
A note on storage and preparation: the nutritional benefits of flaxseed may only be absorbed if they are ground–the tough outer hull of an in tact flaxseed is nearly undigestible by the human GI tract. You can buy them whole and grind them yourself in a coffee grinder, or purchase them pre-ground. Be sure to store them in the refrigerator, as the oils will go rancid otherwise.
Here are some of my favorite ways to enjoy the wonders of flax:
as a cereal topper (shown here with the best cereal on the planet, Kashi GoLean)
as an oatmeal topper (shown here along with my beloved wheat germ)
mixed into oat bran
as a baking ingredient (works especially well as a vegan egg replacer)
baked into storebought waffles
...or as a component in your own homemade waffles
as a fruit topper
as a parfait component
as a smoothie mix-in (also great on top for added crunch)
as a spread: try mixing it with pumpkin or your favorite nut butter
as a dressing for veggies or salads (shown here combined with tahini & lemon juice)
baked into storebought crackers
How do you get flaxy?
Filed under: Feature Post
Caroline Yoder, dietitian-to-be and all-around foodie.
i lurve me some flax
I generally only add flax to my oatmeal, and sometimes my yogurt, although I enjoy adding hemp seeds to yogurt better. I’ll also use it in baked goods. I really like that I can use flax as an egg replacer, because I rarely have eggs on hand when I want to bake, and never use up the small carton before it goes bad!
It wasn’t until I saw Dr. Oz on Oprah about a year ago that I realized I needed to grind my flax. Oops.
I heard that flaxseed worked well as an egg substitute in baking, but I haven’t the slightest idea why. Any idea? I love these informative posts though!
Mmm, flax! I love your tahini flax salad dressing. Sounds easy and I bet it’s delicious. Have you ever tried chia seeds. They’re higher in omega 3′s and chocked full of calcium, potassium, fiber, and protein. Chia = my latest obsession.
Thanks for the flaxy 411!
I love throwing it on top of vanilla soy yogurt (tastes like a crumbled up graham cracker), and also mixed in oatmeal!
Great tips on the flax! I have really just been puting it in oatmeal, cereal or yogurt!
I HAVE NEVER HAD FLAX!!!! ahhhh! thanks for sharing all this info, i’m so inspired now!!! =)
ahhhh thanks for answering one of the questions ive had forever about flax. so how much do you buy at once? do you grind it yourself or buy it freshly ground? if you buy it ground, how do you know how recently it was ground? how long does it last, even if stored in a cool temp? hmmm, i think those are all my Qs. thanks for the help!!
“How do YOU get flaxy?” = hehehehe!
But I’ll answer your question: while I do mix flax in my oat bran, like you, I also have one usage that you did not mention. I have made Ani Phyo’s Raw Coconut Breakfast Cakes (raw pancakes) which are mostly flaxseed. They are pretty filling and a nice breakfast every once in a while (I only make 1/8 of the recipe for myself, though), or even a snack. I think I might have seen them on your blog before but I can’t remember.
And those fig waffles look sooo good! Figs are one of my top favorite fruits…I need to buy those wafflies!
Look at all that flax. Nature’s Path products are some of my favorite, they seem to stick flax into almost everything. Their cereals are all great.
[...] to do with it. Any chia recipe suggestions out there? I understand that chia is very similar to my beloved flax, so maybe I’ll use them [...]