For Newbie Flax Consumers
If you've never used flax seeds as part of your diet, here are some things to consider:- There is so much soluble fiber in flax, it is important to drink plenty of water, otherwise, constipation might result.
- If you aren't used to a high-fiber diet, start slowly.
- In order to get the full benefit of everything flax has to offer, you need to grind whole seeds or purchase flax seed already ground (flax seed meal).
- For people who can't or choose not to eat eggs, flax is a good egg substitute. It's often used in baked goods because the soluble fiber adds structure to the food.
- Grinding about 2/3 to 3/4 cup of flax seed will yield 1 cup of flax meal. With my grinder, it’s 3/4 cup.
All Aboard the Flax Seed Train
If you're not sure how to start incorporating flax seeds into your diet, try the suggestions below:- Raw or toasted: Sprinkle over cottage cheese, ricotta, yogurt, breakfast cereal, put in shakes (thickens them somewhat).
- Cooked in a hot cereal: For example, as in this Peanut Butter Cereal recipe.
Ingredients
- 1/4 cup flax seed meal
- 1/2 cup boiling water
- 2 tablespoons peanut butter
- 1/4 teaspoon cinnamon
Preparation
- In a heatproof cereal bowl, place 1/4 cup flax seed meal. Pour 1/2 cup boiling water over flax seed meal and stir well.
- Stir in 2 tablespoons peanut butter and 2/4 teaspoon cinnamon.
- Let thicken for 1 to 2 minutes. Eat.
Nutritional Analysis: Each recipe has 5 grams of effective carbohydrate plus 10 grams of fiber, 14 grams protein, 29 grams fat, and 351 calories.Note: A 1/2 recipe would be made with 2 tablespoons flax meal, 1/4 cup water, and 1 tablespoon peanut butter. - Cooked into other foods: For example, meatloaf, meatballs, or casseroles.
Tips for Using Flax Seed
- Drink plenty of water. There is so much soluble fiber in flax that it is important to drink plenty of water when eating flax products, otherwise, constipation may result.
NOTE: I eat flax meal with either unsweetened almond milk or unsweetened cashew milk. I put flaxmeal and almond milk in a bowl (along with some almond meal)and stir it together until it blends really well and is thick (like cream of wheat). You can add splenda, a few blueberries, or chopped pecans if you like (but then you are adding more carbs)
Source: www.verywell.com
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