Flaxseed has gained popularity in the health-conscious community because it is high in fiber, omega-3 fatty acids, and antioxidants. However, some people struggle with how to incorporate flaxseed into their diets. It can be eaten whole or ground. Though ground is sold is many health food stores, researchers and health professionals do not recommended buying pre-ground flax meal due to a high potential of oxidation. Instead, one should grind the whole flaxseeds before use. This can be done easily using a food processor or coffee grinder.

Whether whole or ground, flaxseeds go well with grains, especially in baked goods. In fact, flaxseed can be used as an egg substitute in baking, as well. For each egg to be replaced, mix 1 table spoon of flaxseed with 3 tablespoons water in a food processor or blender until the mixture gets thick and creamy. Voila! That’s it! This egg-replacer can be used in brownies, pankcakes, waffles, muffins, breads, and more. This works for, vegans, those with allergies, and people with high cholestrol. It can even be a quick-fix if you happen to run out of eggs!

Aside from baking, flaxseeds can be added to oatmeal, granola, and other cereals. Try them in yogurt or with smoothies. Flaxseed also blends well with many condiments and dressings: mayonnaise, mustard, or in any salad! They have a subtle nutty flavor and don’t overpower many recipes.

Since flaxseed does contain lignans (cancer-fighting phytoestrogens), those with the following health conditions should consult a doctor before consuming large or daily amounts:

• pregnant or breast-feeding

• taking birth control, blood-thinning medication, diabetes treatments, or hormonal replacement therapy

• breast, uterine, ovarian, and/or prostate cancer

• endometriosis

• conditions where high levels of fiber should be avoided

One last warning is to not eat raw or unripe flaxseeds, as they may be poisonous. Unripe flaxseeds are recognized by their green color. Store varieties are generally golden or brown, and therefore safe to eat.

Energetics: Reduces the risk of stroke, heart disease, cancer, and diabetes; helps lower cholesterol; reduces inflammation; treats menopause symptoms; supports cardiovascular function; protects against infection; aids in treating conditions including ulcers, migraine headaches, attention deficit/hyperactivity disorder, addiction, eating disorders, preterm labor, emphysema, psoriasis, glaucoma, Lyme disease, lupus, and panic attacks.

Resources

“Flaxseeds,” The World’s Healthiest Foods. http://whfoods.org/genpage.php?tname=foodspice&dbid=81

“Flax Seed as Egg Substitute,”Eggless Cooking. http://www.egglesscooking.com/2008/10/15/egg-replacement-event-flaxseed-meal/”The Benefits of Flaxseed,” WebMD. http://www.webmd.com/diet/features/benefits-of-flaxseed

“Flaxseed,” University of Maryland Medical Center. http://www.umm.edu/altmed/articles/flaxseed-000244.htm