Ground Flax Seeds are a Baker's Best Friend!

I don't remember how long ago I started using ground flax seeds in my baking... I think  my first attempts would have been about 3 years ago.  I do recall that my online Weight Watchers buddies were using them and saying they were a good source of Omega-3 and dietary fibre.  

And they were purchasing whole seeds and grinding them as they wanted to use them, with their coffee grinders.  So, I bought some from a bulk bin, ground them up, and stored them in the refrigerator until I used them.  I put some in my smoothies when I could remember to do it, and also added them to our morning cooked oats... but I never got very excited about them at all.

I found grinding the tiny seeds to be a real nuisance and very messy, too.  When I discovered that I could purchase them already ground and vacuum-packed for freshness, I decided to give them another chance.  I was told to pass by the ground flax seeds found in bulk bins no one knows how long they have been there and they could be rancid.

Over the past several months as my kitchen experiments became more adventurous and I got used to the taste and texture of the ground flax seeds, I started using them more and more.  When I began eliminating gluten and grains from my diet, I began to rely on ground flax seeds as a staple ingredient  in my baking and breakfast.... protein pancakes, cookies, hot 'cereal' and healthy breakfast bowls.

Now I eat them every day.  And I have come to love the nutty taste and crunchy texture of the ground seeds.  I am very happy about the nutritional information, too.  2 Tablespoons of ground flax seeds contain:

Calories 100; Protein 3g;  Carbohydrates 3 g; Fat 7g; Fibre 3g.
Weight Watchers P+ = 2. 

And the Fat breakdown:
Saturated .5g
Polyunsaturated 6g
   Omega-6 1g
   Omega-3 5g
Monounsaturated .8g

And why does this matter to you and to me?  Very simply:

The Harvard School of Public Health says "Omega-3 fatty acids are also associated with many health benefits, including protection against heart disease and possibly stroke. New studies are identifying potential benefits for a wide range of conditions including cancer, inflammatory bowel disease, and other autoimmune diseases such as lupus and rheumatoid arthritis."  Omega-3 is believed to be an anti-inflammatory agent and as such, helps prevent diseases cause by inflammation.

Flaxseed is available in supermarkets and health food stores and comes in whole seeds, ground seeds, or oil. Most nutrition experts recommend the ground seeds, which have the fiber, the lignans, and the essential fatty acids. Whole seeds will pass through your system undigested.  The oil lacks the fibre but might be a better choice for anyone who suffers from diverticulosis.

If you purchase cold-milled ground flax seed, you don't need to store it in the refrigerator, otherwise it is advised you do so, to prevent it from becoming rancid.  There is a lot of information out there about this and it is apparently quite controversial. I store mine in the fridge after I have opened the vacuum-sealed package, just in case!

I would like to share a few of my favorite recipes that make good use of ground flax seeds.  I have posted a few more on the blog, but this gives you an idea how versatile these seeds are and shows that they can be eaten cooked, or raw, or encorporated into other dishes.

Healthy Breakfast Bowl

 

 

Flourless Protein Pancakes

 

 

Gluten-Free  Grain-Free  Almond Meal and Raisin Cookies



Gluten-Free Grain-Free Almond Meal and PB Chip Cookies

I recentlay asked some of my fellow FitFluential Ambassadors to share some of their ideas about ground flax seeds too.  Here are some of the responses I got. I hope you will check them out!

Banana Flax Muffins from Sarah J. Darlow-Parker

 

Single Serve Coconut and Flax Coffee Cup Muffins from Amber F Williford

 

 
Choco-Zucchini Muffins from Laura Hall

Paleo Oats from Laura Hall

Vegan Muffles from Michelle Corso

Healthy Banana Bread from Lindsay Williams Itzkowitz

Peanut Butter, Banana & Flax Seed Smoothie made with Chobani Greek Yogurt

from Christine McCarthy

Carrie Becker Skoll wrote a post comparing Chia to Flax and you can access it with this link:  http://familyfitnessfood.com/chia-and-flax-seeds-are-they-super-foods/


And a tip from Alison Gittelman who says she doesn't have a recipe " but I always put a couple of tablespoons in my pancake mix...kids don't notice! "

Thanks to all of you for sharing these great ideas and links to your own blogs... I hope to try every one of them!

Do you eat ground flax seeds, or take flaxseed oil? 

Do you have a recipe you would like to share and see featured here?