Flaxseed is the most concentrated source of essential omega-3 fatty acids. Ground flaxseed can be used as an egg replacement...use 1 tablespoon (15 g) ground flaxseed with 3 tablespoons water (45 ml) whisked in a blender or food processor until thick and creamy for each egg you are replacing*. You can buy ground flaxseed (sometimes called flaxseed meal) or whole flaxseeds and grind them yourself in a coffee grinder. After you grind them, keep them in a glass, airtight container in the refrigerator. This makes it easy to add it to whatever you are preparing. And let's be honest, if it takes more time to eat healthy we aren't going to do it. So make it easy on yourself, be prepared ahead of time. Even if you aren't using it as an egg replacement, add ground flaxseed to oatmeal, smoothies, cereal, pancakes, cookies, etc. Aim for 2 teaspoons a day.
You can add whole flaxseeds to dishes, baked goods, oatmeal and salads, too. But nutrients are better absorbed when food is properly broken down and digested. You know how your grandmother told you to slow down and chew your food? She was right. Food that isn't chewed up takes longer to digest and can pass through your system undigested. Which means your body isn't getting those nutrients. So by grinding up the flaxseed, we are ensuring that your body will get all the nutrients. Plus, sometimes the smooth texture goes down easier, especially in baked goods. And if you have picky kids, you know it's best if they don't know just how healthy it is!
Hearty Oatmeal (my original creation!)
1/2 cup old fashion oats
2 teaspoons ground flaxseed
1-2 tablespoons sliced almonds
1 cup water
Mix together in a bowl and microwave for 2 minutes. Add milk or water if needed and slice 1 banana into the oatmeal or add 1/2 cup fresh blueberries. You can always adjust your nuts and fruits to your taste. This is a great way to set the tone for how healthy you eat all day.
*Sources: The Joy of Vegan Baking by Colleen Patrick-Goudreau
Is there an advantage of taking whole or ground flaxseed in food vs taking flax oil pills?
ReplyDeleteKen, I always think it's better to get the nutrients from a whole food. Supplements can be useful, too, but a food in it's natural state will have vitamins and minerals that compliment each other and will aid in absorption. When one nutrient is isolated it won't be absorbed or used by the body as well, so even though it might be a higher dose, your body will only use so much. Also, be careful of using any supplements, because even something that is really good for us can be harmful in high amounts over a long period of time. For us, flaxseed is something we use on a regular basis, we add it into alot of food, but if you're not able to incorporate it into your regular diet you could look into the supplement.
ReplyDeleteMakes sense. I've been taking some flax oil pills for the Omega-3's and since I didn't want to take nasty fish oil. However, it sounds like it would be a lot better if I just get whole or ground flaxseeds and put them in protein shakes or something like that. Thanks!
ReplyDelete