High in fiber, which is beneficial for managing cholesterol, weight loss, and reducing constipation. Two tablespoons of flaxseed meal provide 4g of fiber.
High in lignans, which have antioxidant effects. Research suggests a diet high in lignans can help to manage blood sugar.
High in Omega-3s, which protects against inflammation. A diet high in Omega-3's can reduce your risk of cancer and cardiovascular disease.
Nutrition Facts of Flaxseed Meal
Two tablespoons of flaxseed meal contain approximately 75 calories (6g fat, 4g carbs, and 3g protein)
To receive the full health benefits from the flaxseed, it is important to buy pre-ground flaxseed meal or grind flaxseeds before using them. Here are some ideas on how to incorporate them in your diet:
Sprinkle on oatmeal, yogurt, or salad.
Add to your soup or smoothie.
Eating Flaxseed Meal
Add to water or your drink.
Add to baked goods such as muffins, pancakes, loafs of bread, the possibilities are endless!
Egg replacer in baked goods.
1 egg = 1 tablespoon flaxseed meal + 3 tablespoons of water
Mix flaxseed meal and water in a small dish. Let the mixture sit for 10-15 minutes to thicken before adding it to the recipe.
Fat replacer in baked goods.
The substitution ratio is three parts flaxseed meal for every part oil or fat you are replacing. For example, for 1 tablespoon of fat to be replaced, use 3 tablespoons of flaxseed meal.
Store ground flaxseed meal in an airtight container in the refrigerator or freezer.
Storing Flaxseed Meal
Whole Wheat Blueberry Flax Pancakes
Ingredients
1 cup whole wheat pastry flour
1/2 cup ground flax
1 flax egg (1 Tbsp. flaxseed meal + 3 Tbsp. water)
1/2-1 Tbsp. cinnamon
1 tsp baking powder
1 1/2 tsp vanilla extract
3/4 cup blueberries
1/2 Tbsp. olive oil
1 cup plus 1 Tbsp. milk of choice
1/8 tsp sea salt
Instructions
1. Mix 1 Tbsp flaxseed meal and 3 tbsp water (flax egg). Set aside.
2. Mix together all the dry ingredients in a large mixing bowl.
3. Beat together all the wet ingredients including the flax egg.
4. Gently fold in blueberries.
5. Pour the wet ingredients into the dry and stir just until all ingredients are moistened.
6. Spray griddle with cooking oil. Cook over a medium heat until edges bubble and then flip.
7. Serve with extra berries on top.
References:
Recipe adapted from: http://www.bewholebeyou.com/2015/03/23/whole-wheat-blueberry-flax-pancakes/
Applied Physiology, Nutrition, and Metabolism, www.nrcresearchpress.com/doi/abs/10.1139/h09-087#.XQ0vkuhKjcc
© inHealth Medical Services, Inc. 2020