Flaxseed, or linseed, is a small giant of nutrition that has been eaten for thousands of years due to its many health benefits. Rich in nutrients, this powerhouse seed makes health enthusiasts and nutritionists go weak in the knees. In this article, we will discuss the benefits of these seeds, their uses, and how you can include Organic Foods in your diet with a simple and tasty recipe.
What is Flaxseed?
Flaxseed comes from the flax plant which is grown for its seeds and fibers. Golden and brown are the two types of seed offered. Both are equally nutritious; they are good sources of omega-3 fatty acids, fiber, and lignans.
Health Benefits of Flaxseed
Heart Health: Rich in Omega-3 Fatty Acids
Flaxseed is a great source of alpha-linolenic acid (ALA), an omega-3 fatty acid that promotes heart health. Eating it regularly may help lower inflammation and improve cholesterol levels.
Rich in Dietary Fiber
Flaxseed is a great source of both soluble and insoluble fiber, beneficial for digestion, supporting regular bowel movements, and assisting in maintaining a healthy weight as it keeps you satiated for longer.
Packed with Antioxidants
Flaxseed is the richest plant-based source of lignans, compounds with estrogen and antioxidant properties. These help combat free radicals and reduce the risk of certain cancers.
Promotes Heart Health
Through lowering bad cholesterol (LDL) levels and optimizing blood pressure, flaxseed contributes to a healthy cardiovascular system.
Improves Skin and Hair Health
Omega-3 fatty acids in flaxseed help nourish the skin, alleviate dryness, and stimulate healthy hair growth.
Recipe: Delicious Flaxseed Pancake
Using flaxseed in your diet does not need to be boring! For a great healthy and filling breakfast, try this simple flaxseed pancake recipe.
Ingredients
- 1 cup whole wheat flour
- 2 tbsp ground flaxseed
- 1 tsp baking powder
- ½ tsp baking soda
- 1 tbsp sugar or honey (optional)
- 1 egg (or vegan option: 1 tbsp ground flaxseed + 2.5 tbsp water)
- 1 cup milk (dairy or plant-based)
- 1 tsp vanilla extract
- 1 tbsp melted coconut oil or butter
Instructions
STEP 1: Prepare the Dry Ingredients
In a bowl, mix together the flour, ground flaxseed, baking powder, baking soda, and sugar (if using).
STEP 2: Combine the Wet Ingredients
In another bowl, whisk together the egg, milk, vanilla extract, and melted coconut oil.
STEP 3: Mix and Combine
Slowly add the wet ingredients to the dry ingredients, stirring until barely mixed. Avoid overmixing to keep the pancakes light and fluffy.
STEP 4: Cook the Pancakes
Preheat a non-stick skillet on medium heat and lightly grease it. Spoon ¼ cup batter at a time onto the skillet. Bubbles should form on the surface, so after a few minutes, flip and cook the other side until golden brown.
STEP 5: Serve and Enjoy
Serve pancakes warm with your preferred toppings like fresh fruits, maple syrup, or a dollop of Greek yogurt.
How to Use Flaxseed
Flaxseed can be eaten whole, ground, or as flaxseed oil. Ground flaxseed is easiest for your digestive system to process and can be sprinkled into smoothies, oatmeal, yogurt, or baked goods. Flaxseed oil, which is high in omega-3s, is great in salad dressings or drizzled over cooked vegetables.
How to Add Flaxseed to Your Diet
- Sprinkle ground flaxseed on cereals or salads for added nutrition.
- Replace eggs in baking with a flax egg (1 tablespoon ground flaxseed + 2.5 tablespoons water).
- Add flaxseed to smoothies for fiber and omega-3s.
