Flax seeds are tiny oil seeds that originated in the Middle East thousands of years ago. Today they have gained popularity as a health food due to their high content of unique plant compounds, heart-healthy omega-3 fats, and fiber, all of which link to numerous benefits.
With their mild, nutty flavour and crispy, crunchy consistency, flax seeds are an all-around ingredient that can enhance the taste and texture of almost any recipe.
Flax seeds have been linked to slight increases in oestrogen, improved hormone metabolism, fewer hot flashes, reduced vaginal dryness, and better overall quality of life in menopausal and postmenopausal women
Let’s explore the many ways to savour the health attributes of this potent seed.
- Swirl into SmoothiesPut a couple of tablespoons of flax seeds in your blender and pulse for 10 seconds (Or you can buy them ground.)
Now you are ready to boost your healthy fat intake by blending a tablespoon or two into your favorite fruit smoothie.
Use, for example, ½ banana, 1 cup of berries, 1 cup of almond milk, and two tablespoons of flax seeds.
- Add to Granola Two tablespoons of flax seeds contain 4 grams of fiber. So, boost your fiber intake by mixing two to four tablespoons of flax seeds into your granola.Try this homemade granola instead of the store-bought: 110 grams of almonds, four tablespoons of peanut butter, one tablespoon of cinnamon, 150 grams of oats, two tablespoons of maple syrup, and three tablespoons of flax seeds.
Bake everything for 12 – 15 minutes.
- Use instead of oils when bakingTry replacing oils for ground flax seeds in baking goods in a ratio of 3 parts flax seeds to 1 part oil, which means, instead of 1 tablespoon of oil, use three tablespoons of ground flax seeds.
- Swap out eggs for flaxseedFlax seeds create a viscous liquid that mimics an egg. So, if you are out of eggs, mix one tablespoon of ground flax seeds and two tablespoons of water.
Let the mixture rest while you gather the rest of your recipe ingredients.
- Substitute for MeatAdding flax seeds to a vegetarian burger recipe is a great way to get a meaty flavor. The flax seeds will help bind the ingredients together.
Use ¼ cup of ground flax seeds instead of breadcrumbs.
And a bonus here is that flax seeds are gluten-free!
- Salad DressingSwirl ground flax seeds into your favorite salad dressing to make sure you get tons of good minerals like phosphorous, magnesium, manganese, zinc, selenium, copper, and iron.
Try this delicious salad dressing recipe:
- One cup of water
- ½ cup of lemon juice
- Two cloves of garlic
- One teaspoon of salt
- One teaspoon of granulated onion
- ¼ cup of fresh basil
- ¼ cup of finely ground flax seeds
Mix everything except flax seeds in a blender until smooth. Then add flax seeds and blend thoroughly
- Make a healthier nut spreadFlax seeds have enough healthy fats to create a creamy and buttery spread. The taste of flax seeds butter on its own may not be as appealing to you at first.
So, the first time you try, add ground flax seeds to your favorite peanut butter or other nut spread
- Boost your Soup RecipesSwap out part of the butter or cream for two tablespoons of ground flax seeds in a creamy soup. That will create a velvety and nutty finish in soups. Add a dash of whole flax seeds on top for a crunchy finisher for the finishing touch.
- Use in PancakesMake delicious flax seed, gluten-free, vegan, refined sugar-free pancakes
Use ¼ cup of flax seeds, one ¼ cup of gluten-free flour, two teaspoons of baking powder, 1 cup of almond milk, one tablespoon of apple cider vinegar, and two tablespoons of maple syrup.
Serve your pancakes with your favorite fruits.
- Sprinkle on TopThe easiest way to add flax seeds to your daily diet is to sprinkle them on any yogurt or oatmeal, giving you a healthy start to your morning.
Including flax seeds in your diet will give you a tasty experience and provide your body with many health benefits.
The high fiber content in flax seeds may relieve constipation and positively affect your gut microbiome.
Research suggests that flax seeds may be helpful for some people diagnosed with heart and blood vessel diseases. Apart from this, flax seeds may also help blood sugar in some people with type-2 diabetes.
Studies also show that due to the nutrient lignans found in flax seeds, eating these seeds may help decrease cancer growth and lower the risk of several types of cancer.
So, go ahead and give these nutritious seeds a try.
Strength training has always had been a bit of taboo in women. I hear ‘I don’t want to be muscley’ or ‘I don’t want to do weights because I’ll end up bulky’. I am here to tell you the fact on why this won’t happen and all the brilliant things strength training will add to your life into longevity.
Motion is Lotion – Rest is Rust!
Cooking oil spray
500g skinless and boneless chicken thigh fillets, diced
1 large red onion, finely chopped
2 garlic cloves, crushed
2tsp finely grated fresh ginger
2tbsp tomato purée
1½tsp ground cumin
1tsp ground coriander
1 cinnamon stick or 1tsp ground cinnamon
350ml very low salt chicken stock
50g dried figs, chopped
500g sweet potatoes, peeled and cut into cubes
500g tenderstem broccoli and courgette, sliced
Fresh coriander leaves, to garnish (optional)
To Slow cook – put everything in the pot and press go!
Spray a large lidded pan or flameproof casserole with oil and set over a medium-high heat. When the pan is hot, cook the chicken, in 2 batches, for 2–3 min until golden, then transfer to a bowl and set aside.
Return the pan to a medium-low heat and spray again with oil. Fry the onion for 3–4 min until soft.
Add the garlic, ginger, tomato purée, cumin, ground coriander and cinnamon. Cook, stirring, for
2 min or until fragrant.
Return the chicken to the pan and stir to coat in the spice mixture. Add the stock, figs and sweet potatoes, then bring to the boil. Reduce the heat to low and partially cover the tagine with a lid, then simmer gently for 15–20 min until the sweet potatoes are tender. Remove the lid and simmer for a further 5 min or until the sauce is slightly thickened. Meanwhile, steam the vegetables until tender-crisp.
Garnish the tagine with fresh coriander leaves, if using, then serve with the steamed vegetables.
Serves 2 – Ingredients
• 1oz butter
• 1 clove of garlic, crushed
• 1 med onion, peeled and chopped
• 500g carrots, peeled and coarsely grated
• 1 litre water
• zest of 1 orange
• 1 teaspoon tomato puree
• Salt & pepper
1. Melt the butter, add garlic, onion and carrot. Stir and cook covered for 5 minutes on low heat
2. Add water, orange juice zest, tomato puree and seasoning. Simmer covered for 30 minutes.
3. Liquidise and enjoy.
1 ½ cups rolled oats
½ cup vanilla whey protein powder
½ teaspoon nutmeg
1 tblspn milled Chia seeds
½ cup smooth almond nut butter
3 tblspn natural runny honey
3 tblspn almond milk
Flaked almonds (to decorate)
>>Place all the ingredients in a food processor, whizz until it forms a soft dough. Roll into balls and then roll and cover in flaked almonds. Eat as a snack.
Serves 4 – Ingredients
- 2 tsp coconut oil
- 1 chicken breast, chopped
- 1 onion, finely chopped
- 1 red pepper, chopped
- 1 cup button mushrooms, chopped
- 2-3 tbsp curry powder
- 2 cups water or chicken stock
- 1 tbsp almond flour, optional, for thickening
- 3 cups coconut milk
- 1 tbsp fish sauce, optional
- ½ tsp fresh coriander, finely chopped
- Sea salt and freshly ground black
pepper to taste
- Add the coconut oil and chicken to a large saucepan over a medium heat. Toss the chicken in the oil and cook for about 2 mins.
- Add the onion, red pepper and mushrooms to the saucepan and cook for just a minute. Season to taste with salt and pepper at this point.
- Coat the meat and vegetables in the curry powder (add up to 3 tbsp depending on how spicy you want the dish to be). Cook for just about 45 seconds.
- Add the water or stock, almond flour, coconut milk and fish sauce. Stir well. Allow the soup to simmer for 5 to 10 minutes, until the vegetables are tender and the chicken is cooked through.
- Adjust the seasoning, if needed, and top with the fresh coriander prior to serving.
Serves 2 – Ingredients
- 2 Skinless chicken breasts, cut into strips
- 1 small tomato, sliced 1 tablespoon fresh oregano leaves
- 1 or 2 large leaves Romano lettuce
- Coconut Oil
- 1/3-1/2 cup plain, active-culture yoghurt
- 1 tablespoon coarsely chopped pine nuts or walnuts
- 1 clove garlic, peeled
- 2 tablespoons olive oil1 cup fresh basil leaves shredded
- pinch of sea salt
- Heat the olive oil in a skillet and add the chicken strips and oregano. Cook the chicken thoroughly, then set aside.
- Put the pine nuts/walnuts and the garlic into the food processor or blender until finely minced. Add the olive oil and pulse several times. Add in the basil, yoghurt, and salt. Pulse until thoroughly mixed.
3. Lay the lettuce leaf flat on a plate. Spread the whole of the leaf with the dressing and then assemble your chicken and tomato slices. Wrap, secure with a toothpick and serve.
Serves 2 – Ingredients
- 12 Large Cooked Prawns
- 1 Mango – Peeled and chopped
- 1/4 Cucumber – finely chopped
- ½ Avocado, chopped
- 20g unsalted plain cashews
- 1 teaspoon Olive Oil
- Juice of a Half a Lime
- Chilli Flakes
- Combine lime juice, oil and chilli flakes together
- Mix all other ingredients together in a bowl and dress with oil mixture.
- Serve on a big bed of watercress and spinach
- Season if needed.