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Flax – the Variety of Consumption
10-15-2012

Study findings published in April 2012 found that flax (Linum usitatissimum; Linaceae) seed fiber helped suppress appetite (See HC 061266-458). Flax has long been used as a digestive aid, so it not only can limit the amount of food intake, but can also help move food along the digestive tract. The facts that flax contains antioxidants and omega-3 fatty acids and is low in carbohydrates are also good reasons to add it to the diet.

 

Flaxseed can be found in prepared products, such as muffins, breads, crackers, and cereals, but it can also be ground (often touted as the most effective mode of consumption) into soups, salads, smoothies, salsa, and cereals, as well as yogurt, granola, and oatmeal. A couple of tablespoons of ground flaxseed can also be added to ingredients in baked goods and raw recipes such as chocolate fudge (made with coconut oil and almond butter). A small coffee grinder devoted to grinding seeds and nuts can make this process easier. Flax seeds can also be added to sauces and used on fish, such as salmon with a mild flaxseed barbeque sauce.

 

Like most nuts and seeds, rancidity can be a problem. Storing flaxseed in the refrigerator will help maintain its nutrients and avoid oxidation.

 

Cinnamon Flax Muffins

3 eggs

¼ cup nonfat yogurt (unsweetened)

2 tbsps nonfat yogurt (unsweetened)

¼ cup honey

2 tbsps water

1 tbsp vanilla

1 cup flaxseed meal (ground)

½ tsp baking soda

½ tsp baking powder

2 tbsps cinnamon

Raisins, other dried fruit, and/or nuts can also be added.

 

Combine the yogurt, honey, vanilla, and water. In another small bowl, combine the dry ingredients. Stir the dry ingredients in with the wet ingredients. Let it sit for 5 minutes. Spoon into small, well-greased muffin cups (don't use paper cups; they stick). Bake at 350º F for 12-15 minutes or until lightly browned. Turn out onto a rack to cool. Store in the fridge or freezer.

Lori Glenn,  Managing Editor