Flaxseed

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Flaxseed
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Flaxseed Plant Uses

• Flaxseed plant use has been dated to as early as
  5,000 B.C.
• Stem is used to make cloth and paper
• Seed is used as part of human and animal diets
• Flaxseed is cold pressed to make flaxseed oil
  that can be used as a supplement or in cooking

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What are the health benefits of eating flaxseed?

• Omega-3 Fatty Acids
• Lignans
• Fiber
• Protein
• Tastes Good!

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Omega-3 Fatty Acids

• Flaxseed contains Alapha Linoleic Acid (ALA)
• The body converts ALA to EPA and DHA (found in
  fish oil)
• Protective against inflammatory disorders
  (rheumatoid arthritis, psoriasis)
• Lowers cholesterol by increasing HDL and lowers
  triglycerides
• May be protective against some cancers and
  inhibit further growth of tumors. (breast, colon
  and pancreas)

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Lignans

• Lignans are a type of fiber and a phytoestrogen.
  A phytoestrogen is a compound that mimics the
  hormone estrogen.
• May play a role in the prevention of hormone
  sensitive cancers (breast, endometrium and
  prostrate)
• May help to ease symptoms of menopause
• Have strong antioxidant properties

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Fiber

• Current recommendation is to consume 20-35g of
  fiber a day
• Milled flaxseed provides 2-3g of fiber per
  tablespoon. (more than a slice of bread)
• Soluble fiber plays a role in lowering
  cholesterol
• Fiber decreases the risk of developing colon
  cancer
• Promotes regularity

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Ground Flaxseed vs. Flax oil

• Oil supplement or for cooking
• Has only the health benefits of the Omega 3 fatty
  acid
• Goes rancid quickly
• If used in cooking it is important not to
  overheat the oil which may create free radicals

• Ground
• Has all the health benefits mentioned
• Easy to incorporate into diet
• Can be stored for longer periods of time

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How do I incorporate it into my diet?

• Oil could be used to make salad dressings.
• Milled flaxseed can be easily incorporated into
  your daily eating habits.

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Cooking with Flaxseed

• Add to any baked good, cereal (hot or cold),
  pancakes, smoothies, salads, meatloaf, etc.
• Flax adds a nutty flavor.
• Substitute 1 Tbsp milled flaxseed plus 3 Tbsp
  water for 1 egg. Let sit for 2 min. and add to
  recipe. (great for vegans)

• Substitute 3 tbsp ground flax seed for 1 tbsp of
  fat. Note that baking with flax, as fat
  substitute will cause baked goods to brown more
  quickly. Substitute in a 13 ratio.

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Recipes

• Orange Cranberry Flax Muffins
• TJs Flax Bars
• Smoothie

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• Orange Cranberry
  Flax muffins Serves12
• From Flax your way to
  better health
• Ingredients
• 1 cup cranberries, coarsely chopped
• ¼ cup sugar
• ¼ cup orange juice
• 2 ¾ cups all purpose flour (or half whole wheat
  and ½ all purpose)
• ½ cup milled flax seed
• ½ cup sugar
• 2 tsp baking powder
• 1 tsp baking soda
• ½ tsp salt
• 1 tsp. Orange peel, grated (optional)
• 1 beaten egg
• ¼ cup canola oil
• 1 ¼ cups orange juice
• Recipe instructions
• . Preheat oven to 375 degrees F.

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• TJs Flax Bars
  Serves28 bars
• From Flax your way
  to better health
• Ingredients
• 1 cup creamy peanut butter
• 1 cup corn syrup
• 1 cup brown sugar
• 1 cup ground flaxseed
• 1 tsp. Vanilla
• 5 cups Rice Krispies
• Recipe instructions
• . In a microwave-safe bowl, mix together the
  peanut butter, corn syrup, and brown sugar.
  Microwave for about 3 minutes on HIGH.
• . Stir in the ground flaxseed and vanilla, then
  pour the mixture over Rice Krispies and mix well.
• . Coat a 9 x 13 inch baking pan with nonstick
  cooking spray, then spread the mixture into
  the pan and press down to form a dense sheet.
• . Let the mixture sit for 5-10 minutes, until
  firmly set, then cut into bars.
• Each bar contains
  approximately 2/3 Tbsp of flaxseed.

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Beryls High Protein Breakfast
Smoothie Serves 1 From the Kitchen of Beryl
Krinsky Ingredients 2 Tbsp Tofu, firm or
soft ½ cup Yogurt, vanilla 1 Tbsp Honey
2 tsp Flaxseed 1 cup Milk, skim or soy
1 tbsp Peanut butter, smooth ½ -1
Banana Recipe instructions Mix together
ingredients in a blender or with a hand blender
and serve. Adjust ingredients to your liking.

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Nutrition Information

• Milled Flaxseed 1 Tbsp has
• 40kcals
• 1.6g protein
• 3.3g fat
• 2-3g fiber
• 18.9mg calcium
• 34.5 mg magnesium
• 66.5mg of potassium
• 9mcg folic acid

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How much should I consume?

• Studies have supplemented the diet with 3-4
  Tbsp/day with good results.
• 1 Tbsp every day is reasonable
• Remember to increase your water intake and to
  gradually introduce flaxseed into your diet due
  to its high fiber content.

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Storing flax products

• The oil spoils quickly, and must be kept in the
  refrigerator
• Whole flaxseed can be stored in the freezer for
  years
• Milled flaxseed should be stored in an opaque
  container in the refrigerator for up to 90 days.

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Other Flaxseed Containing Products
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For More Information

• www.flaxcouncil.ca
• www.ameriflax.com (Flax Facts Brochure)
• www.saskflax.com
• Flax Your Way to Better Health by Jane
  Reinhardt-Martin, RD, LD