While no particular food can prevent or treat disease on its own, incorporating flaxseed into a healthy diet and lifestyle can pack a powerful, nutritious punch.
Health benefits of flaxseed
Small omega-3 fatty acid and fiber-rich seeds (most experts recommend eating them ground rather than whole for easier digestion) incorporate into recipes for increased health benefits It is an easy and versatile ingredient.
According to Oncology Nutrition, ground flaxseed is the largest source of lignans, or phytoestrogens, that can inhibit breast cancer growth and metastasis.
“There are many reasons why flaxseeds are great for your body. They lower blood sugar levels, improve digestive health, flaxseeds are easily absorbed by the body due to their ability to remove toxins, and are often used to relieve constipation. “It’s important to me that you don’t have to worry about it,” Melissa Feister, a Stanford Medicine board-certified dietitian, told “GMA.”
With support from the Mayo Clinic, she continued, “Flaxseeds can also lower cholesterol, reducing your risk of heart disease.” She says, “Flaxseeds are high in fiber, which keeps you full for longer and helps with weight loss.”
Flaxseed has recently filled the social media feeds of TikTok users who have tried to use its thick gel byproduct topically, but ABC News chief medical correspondent Dr. Jennifer Ashton has criticized claims of “nature’s Botox.” He debunked the mistake and instead promoted it by saying, “It has great effects when taken orally.” ”
“Colloquially speaking, I think flaxseed qualifies as a superfood,” Ashton said. “It’s rich in omegas, dietary fiber, and minerals.”
Adding a spoonful to a breakfast routine like a smoothie or oatmeal may seem like the perfect nutritional boost, but Ashton says, “One tablespoon provides all the fiber an average young woman needs in a day. “It’s not,” he warned. [Women under the age of 50] You need about 25 grams of fiber per day. ”
According to the Mayo Clinic, one tablespoon (7 grams) of flaxseed powder contains 2 grams of polyunsaturated fat, 2 grams of dietary fiber, and 37 calories.
flaxseed recipes
Flaxseed recipes range from breakfast dishes like granola, overnight pudding, protein balls, and smoothies to baked goods, crunchy salad toppers, egg substitutes, and more.
Mia Rigden, a registered dietitian and author of Foodwise, told GMA that flaxseeds are “easiest to include in your breakfast, whether it’s in a smoothie, as a topping for yogurt, or in oatmeal.” He said he felt it. Check out her high protein, low carb oatmeal recipe here.
“You can enjoy them raw or roasted, sprinkled on top of salads, added to your favorite sauces and protein drinks, or when making your favorite baked goods,” says Feister. You can also mix it into yogurt along with cinnamon and cinnamon to make it perfect and healthy.” Start your day. ”
flaxseed egg recipe
Plant-based social media sensation, blogger and cookbook author Carly Bodrug reminded “GMA” that flax eggs are a great vegan alternative for baking. Check out her easy recipes and tutorials here.
Peanut butter banana baked oatmeal and flaxseed
Feel Good Foodie creator and recipe developer Yamuna Jawad told “GMA” that her favorite dish is peanut butter banana baked oatmeal made with flaxseed. Her followers agree, with people pinning this recipe over 200,000 times on Pinterest.
“Baked oatmeal is such a great way to start the day,” she said. “High in fiber and protein, this breakfast will keep you full until lunchtime. It’s loaded with the superfood flaxseed for added fiber, so it’s not only good for you, it’s also super delicious.”
Check out more delicious flaxseed recipes from Feel Good Foodie here.
multi seed power jam
Registered dietitian Rachel Beller shares this “power jam” recipe made with flaxseed powder and packed with “healthy omega-3 fats, fiber, and anti-inflammatory properties.”
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3 cups frozen blueberries
3 tablespoons lemon juice
2 tablespoons date or maple syrup
2 tablespoons whole hemp seeds, crushed
1 tablespoon flaxseed powder
1 tablespoon chia seeds
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In a small saucepan over medium heat, add the berries, lemon juice, and syrup (if using). Once the berries begin to release their juices, simmer the mixture for about 15 minutes until the berries begin to break down.
Stir in the multi-seed power mix (whole hemp, ground flaxseed, and chia seeds) and continue to simmer until the berry mixture begins to thicken, about 5 to 10 minutes more. Remove from heat and let cool. The jam will thicken even more as it cools.
Note: This jam can be used as a topping for oatmeal or mixed into yogurt. But it’s not just breakfast. Spread jam on grain-free bread with crackers or nut butter to give your snack an extra boost.
breakfast cookies with fiber
Beller also shared a simple breakfast idea that mixes 20 grams of delicious fiber into two cookies instead of oatmeal or sweet muffins.
What to make: 4 cookies
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2 bananas (mashed)
1 cup sprouted rolled oats
4 tablespoons flax powder
Morning Boost Spice Blend 1 tsp (Ceylon Cinnamon, Allspice, Ginger, Nutmeg, Cloves)br />1 tbsp Avocado Oil
1 tablespoon prebiotic fiber powder (optional)
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Preheat oven to 350 degrees. Mash the bananas in a bowl. Add oats, flax flour, Morning Boost nutritional blend, flax, and avocado oil and stir all ingredients together. Place the cookies on a baking sheet lined with parchment paper (you should have 4 cookies). Bake for 25-30 minutes and enjoy.
peanut butter jelly protein smoothie
This smoothie by recipe developer, cookbook author, and KaleJunkie content creator Nicole Keshishian Modic is balanced with protein, fiber, healthy fats, and natural sugars for a healthy energy boost.
“Heavy with fresh blueberries, lightly sweetened with bananas and dates, and packed with protein, this smoothie will become your new morning go-to,” Modic wrote in a recipe post shared with GMA. There is.
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3 Medjool dates (seeded)
2 tablespoons creamy peanut butter
1 frozen banana
1/2 cup frozen cauliflower (optional)
1/2 cup frozen blueberries
1 1/2 cups almond milk
1 tablespoon flaxseed powder
1 scoop of vanilla protein powder or collagen peptides
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Add all ingredients to a high speed blender and blend! You can add milk as needed to achieve your desired smoothie consistency. enjoy!
vegan flaxseed vegetable patty
Ahead of the April release of her long-awaited second cookbook, Scrappy Cooking: 140 + Plant-Based Zero-Waste Recipes That Are Good For You, Your Wallet, and the Planet, Bodrug created this easy recipe. I shared a recipe for vegetable patty. I use flaxseed gel as a binder.
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2 cups shredded zucchini
1 red onion (chopped)
2 cloves minced garlic
1 cup grated broccoli
1 cup chickpea flour
2 tablespoons of flaxseed mixed with 4 tablespoons of water
1/2 teaspoon salt
2 tablespoons olive oil
1 Dice a handful of parsley, celery leaves, or other green leaves.
Instructions
Place the zucchini in a colander and sprinkle with salt. Let stand for 10 minutes and drain as much liquid as possible with a clean cloth. Mix flaxseed with water and leave for 10 minutes to thicken.
Preheat the oven to 400F and line a baking sheet with parchment paper.
Combine the drained zucchini, garlic, broccoli, chickpea flour, flaxseed gel, salt, and olive oil in a bowl and mix until a dough forms.
Using a spoon, divide the dough into 12 patties and place about 3 tablespoons each on the baking sheet. The thickness should be approximately 1 cm. At this point, you can spray them with olive oil to make the fritters extra crispy.
Place in the oven for 12-15 minutes until crispy. Dip in your favorite sauce. We love green goddess dressing.
Recipe reproduced with permission from PlantYou.