Don't let the tiny, reddish-brown flaxseed mislead you. This nutritional powerhouse is chock-full of both soluble and insoluble fibre, which helps to lower total cholesterol, reducing the risk of heart disease. It's also one of the richest sources of a plant compound called lignans, which is a type of phytoestrogen that may protect against hormone-related cancers such as breast cancer. And, finally, flaxseed is an excellent source of that heart-healthy fatty acid Omega-3, which is making news headlines almost daily. Studies have shown that people who consume Omega-3 fatty acids are less likely to have a heart attack and if they do have one, it's less likely to be fatal.
Flax comes in several forms: oil, pills, and as a whole and ground seed. Your best bet is the ground seed, since the fibre, lignans and Omega-3's are all more readily absorbed in this form. If you buy whole seeds, they need to be ground up (in a coffee bean mill) to the consistency of coarse sand Store the whole seeds in a cool dark place for up to one year and store the ground seeds in the fridge for up to three months.
Take Your Pick
Flaxseed comes in two colours - reddish brown and golden. According to the Flax Council of Canada, they are equally good for you. Ground flax comes in varying degrees of fineness: ground, milled and meal. The ground is coarsest, the milled is finer, and the meal is almost like a flour. The milled and the meal will absorb more of the liquid in a recipe than the ground. I grind my own and use it in the recipes given here.
(Click on the following titles to see recipes.)
Flaxseed and Blueberry Pancakes
Banana Chocolate Chip Muffins
Raspberry Smoothie
Where to Find It
You can find flaxseed in any health food store or in your local grocery store in the health food section. All you need is 1 to 2 tbsp (15 to 30 mL) per day to gain optimal health benefits. Sprinkle the ground seeds onto your morning cereal, mix them into some peanut butter for a flaxseed and peanut butter sandwich, or toss them into your favourite pasta dish. For more information on flax go to www.flaxcouncil.ca.
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