ARTICLE: THE BENEFITS OF FLAX SEED/FLAX MEAL

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

  1. 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.
  2. Stir in 2 tablespoons peanut butter and 2/4 teaspoon cinnamon.
  3. 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.

Remember to start slowly if you aren’t used to a high-fiber diet.

If you purchase the whole seeds, you need to grind them up to get the benefit.

Flax is often used as an egg substitute in baked goods for people who can’t or choose not to eat eggs. This is because of the soluble fiber, which adds structure to the food.

About 2/3 to 3/4 cup of flax seed yields 1 cup of flax meal.

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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