FLAX SEED GOLDEN-LINSEED
For centuries, golden flax seeds have been prized for their health-protective properties.
In fact, Charles the Great ordered his subjects to eat flax seeds for their health.
it’s no wonder they acquired the name Linum usitatissimum, meaning “the most useful.
”Nowadays, flaxseeds are emerging as a “super food” as more scientific research points to their health benefits. Grown since the beginning of civilization, flax seeds are one of the oldest crops.
There are two types, brown and golden, which are equally nutritious.
A typical serving size for ground flax seeds is 1 tablespoon (7 grams).
Just one tablespoon provides a good amount of protein, fiber, and omega-3 fatty acids, in addition to being a rich source of some vitamins and minerals.
gramsCarbs: 2 grams
Fiber: 1.9 grams
Total fat: 3 grams
Saturated fat: 0.3 grams
Monounsaturated fat: 0.5 grams
Polyunsaturated fat: 2.0 grams
Omega-3 fatty acids: 1,597 mg
Vitamin B1: 8% of the RDI
Vitamin B6: 2% of the RDI
Folate: 2% of the RDI
Calcium: 2% of the RDI
Iron: 2% of the RDI
Magnesium: 7% of the RDI
Phosphorus: 4% of the RDI
Potassium: 2% of the RDI
HOW TO USE FLAX SEEDS
1. Use flax meal when baking. You can add flax meal into pretty much any baked good for a nutritional boost.
There are a few ways to do this:
Either replace half to one cup of flour with flax meal; substitute an egg with a tablespoon of flax and three tablespoons of water mixed together; or replace every tablespoon of margarine, butter, or oil with three tablespoons of flax meal.
2. Add flax milk or ground flax seeds to smoothies.
No matter which option you choose, flax is a foolproof smoothie add-in—just dump a small amount of milk or seeds into your blender and you’re good to go.
(There’s no need to grind the seeds first in this case, as the blender will do it for you.)
Use them in place of the chia seeds in her Blueberry Pie Smoothie, but since they’re pretty neutral in flavor, you can add them to any blend.
3. Use flax oil in homemade salad dressing.
Wherever you’d normally use olive or avocado oil, you can easily swap in flax oil.
It’s a good compliment for savory and sweet dressings alike, and you don’t even need to limit it to raw veggies.
4. Stir ground flax seeds into your breakfast bowl Ground flax is a great compliment for yogurt- and grain-based dishes, and if you mix it in well enough, you likely won’t even notice it’s there.