Flax seed has been cultivated and utilized since the times of Ancient Egypt, and yet to this day many people do not hold the knowledge on just how to work it into their daily diets. Flax seeds come in two basic varieties, brown and golden, both are high in heart-healthy omega-3 fatty acid, as well as a source of fiber. Recent research findings suggest that omega-3 fatty acids—a polyunsaturated fat—may help protect the brain against plaque build up that can lead to cognitive decline and Alzheimer’s disease. Omega-3 fatty acids also appear to protect cardiovascular health by decreasing the risk of a heart attack and other serious diseases, including a possible role in cancer prevention, especially breast cancer. Other foods that contain omega-3 fatty acids include fatty cold-water fish such as salmon, mackerel, and herring, walnuts, soy nuts, and canola oil.
Okay, so now you know you should be eating them, lets move on to how you can easily fit flax seeds or omega 3’s into your menu! Whole flax seeds cannot be digested, so grind them first before using them. Flax meal has a nutty flavor. Add ground flaxseed to hot and cold cereals, muffins, cookies, bars, pancakes, breads, yogurt, salads, vegetables, and soups. The easiest way to grind them is with a coffee grinder. Refrigerate the ground seed in an airtight container for up to 90 days. Substitute flax seed mixture for eggs in home baking such as muffin and pancake (1 tbsp milled flax seed, plus 3 tbsp water = 1 egg). Final products will have slightly less volume.
Even easier ways to include Omega 3’s into your diet are shopping for the eggs enriched with them already in the feeding process. Omega-3 enriched eggs are produced by altering the diet of laying hens. Hens are fed a special diet which contains 10-20% ground flaxseed. As a result, the eggs produced from hens on this feed formula are higher in omega-3 fatty acids. The total fat content and cholesterol level of the egg remain very similar.
So next time you are at the market, pick up some flax seed and enrich your old time meals with a little body healthy Omega 3’s!
By: Theresa Martinez, ONI Chef
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