Cooking Done Light

Flax seeds are found in every supermarket these days. If you don’t already keep a bag of them in your refrigerator, I highly recommend picking some up to have on hand. They are unbelievably versatile, have countless nutritional health benefits, and they have a “nutty” flavor which makes them taste great, too!Flax seeds come in two basic varieties – brown and golden (or yellow). Both have similar nutritional values and levels of omega-3 fatty acids (alpha linolenic acid).

The benefits of flax seed include lowering levels of total cholesterol and LDL cholesterol (the bad cholesterol). They may also help lower triglycerides and blood pressure, and keep blood platelets from becoming sticking together (therefore reducing the risk of a blood clot). Aside from alpha linolenic acid, flax seed is rich in lignan (an important antioxidant), and provide a generous amount of fiber. Researchers believe that lignan may play a role in fighting disease – including a possible role in cancer prevention.

Some of the vitamins and minerals found in flax seed are: vitamin E, multiple B-group vitamins, carotene, zinc, iron, magnesium, calcium, sulfur, potassium, phosphorous, silicon, copper, nickel, manganese, molybdenum, chromium, and cobalt. (whew!!)

The oil in flax is highly unsaturated. Because of this, it is very prone to oxidation (rancidity) unless it is stored correctly. Whole flax seed should be stored in a cool, dark, dry place such as the refrigerator or freezer. The seeds will stay fresh for up to a year if stored correctly. However, Flax goes rancid more quickly after being ground up into meal (because of this reason, many people choose to buy whole flax seed and grind it into meal themselves – it only takes seconds in a blender, food processor, or coffee grinder).

Some of the (many) great uses for flax are:

-Sprinkled over cottage or ricotta cheese, yogurt, breakfast cereal, and fresh fruit

-Sprinkled over whole-grain toast topped with all natural peanut butter (yum!!)

-Blended into shakes and smoothies

-Blended into hot cereal (such as oatmeal, museli, porridge)

-Cooked into other foods (such as meatloaf, meatballs, or casseroles, pancakes)

-Used in baked goods: if used whole, they add a delicious nutty flavor and a slight crunch. If ground and mixed with water*, they work wonderfully as an egg substitute (the purpose of egg in baked goods is to act as a “binder” that holds everything together. If you are watching your cholesterol, this is a great trick for replacing the egg in your baked goods).

*1 Tablespoon flax seeds plus 3 Tablespoons water replaces one egg. Finely grind 1 tablespoon whole flax seeds, transfer to a bowl and beat in 3 tablespoons of water using a whisk or fork. It will become very gooey and gelatinous, much like an egg.

Nutritional Information per Tablespoon: 50 calories, 4.5 g fat, 0 g saturated fat, 0 g trans fat, 4 g carbohydrates, 3 g fiber, 0 g sugar, 2 g protein,