The Benefits of Flax

Flax is something I try to sneak into a lot of meals. Ever since I first saw No Bake Energy Bites on Pinterest, I've made an effort to add flax into many recipes.

One of my favorite things to do is put toasted flax seeds on my salads and even in my sandwiches. I've also added them while cooking Asian Green Beans. I've added milled flax seeds to bread recipes, Hidden Veggie Pancakes, and banana bread and pumpkin bread.

  

I figure, if it's healthy, why not add it.

But, to tell you the truth, I have no idea what makes it so healthy...

Let's learn together, shall we?

• According to WebMD, Some call it one of the most powerful plant foods on the planet. There’s some evidence it may help reduce your risk of heart disease, cancer, stroke, and diabetes.
• Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s, or the "good" heart-healthy fats. (WebMD)
• According to Dr. Oz, flax contains lignans which reduce the risk of breast cancer in women and prostate cancer in men. The lignans alter the way your body metabolizes estrogens into safer forms.
• Flaxseeds are an excellent source of antioxidants.  They rank 9th out of 100 commonly eaten foods for polyphenols, an important group of antioxidants. (The World's Healthiest Foods)
• The high fiber content and healthy fat make flaxseed ideal for weight loss and helping to feel satisfied. (Dolson)

• Studies show the high temperature involved with adding ground flaxseed to baked good does not alter the omega-3 content. So, bake away! (The World's Healthiest Foods)
• Ground flaxseed is the easiest form for your body to digest.  Whole flaxseed may go through the body undigested and you may not receive all the benefits. (Mayo Clinic)
• Flaxseeds are low in carbohydrates and ideal for people limiting starches and sugars. (Dolson)
• As with other high-fiber foods, amount consumed should be increased gradually to prevent cramping, and people with IBS may have a stronger reaction to flax

• Add to baked goods
• Use milled flaxseed as a substitute for eggs or fats in recipes - 3 tbsp flax for 1 tbsp fat, replace one egg with 1 tbsp milled flaxseed and 3 tbsp of water. (Fischer)
• Keep pre-mixed flour on hand.  Mix a ratio of 2tbsp milled flaxseed to 1 cup of flour and save it in an airtight container to add to recipes. (Fischer)
• Add toasted flaxseed to salads I stead of things like bacon bits
• Add to pasta sauces or meatballs
• Add to hot or cold breakfast cereal
• Add to mayo or mustard when making a sandwich
• Mix into yogurt
• Add to smoothies
• Stir into soups, casseroles, stews, and meatloaf, burgers
• Make a dessert topping.  Mix 1/2 c whole wheat flour with 5 tbsp of milled flaxseed, 1/2 c  brown sugar, 2 tsp cinnamon and some freshly grated nutmeg to taste. Cut in 1/3 c softened butter until texture is like fine crumbs. Stir in 1/2 c ground nuts and 1/2 c rolled oats.  Top pies, or bake as is at 350 degrees for 10 min. (Fischer)