Flax seed is a well-known, nutritious, fiber-rich seed that provides a variety of health benefits, such as regulating blood pressure and cholesterol and preventing heart disease. It is also an anti-inflammatory, and can help prevent cancer cells from evolving. Flax can be incorporated into several types of food as a whole seed or ground up in a coffee grinder or blender, whether it is cooked into food or sprinkled on top.
Adding Flax to Foods Already Prepared
Sprinkle a small handful (a couple tablespoons) of whole flax seeds on rice, bean dishes, salads, oatmeal, pudding, yogurt, cereal, chopped fruit, nachos, tacos and meat dishes, and into stirfries and sandwiches, to name a few. Flax seed doesn't have a strong flavor, so it can be incorporated into many different dishes and not be noticeable.
Add whole flax seed to dishes such as mashed potatoes, where it can contribute its slightly nutty flavor to the overall creaminess of the dish. This also goes for gravy and sauces.
Blend whole flax seeds into milkshakes and smoothies every morning or for dessert. Many people incorporate flax seeds into their protein shakes.
Cooking with Flax
Grind up flax seed in a blender or coffee grinder. Substitute a 1/2 cup of this ground-up flax seed for a 1/2 cup of cooking oil. Simply sprinkle it into the pan to simmer and liquidate.
Substitute ground flax seed for eggs. Mix together 2 tablespoons of ground flax seed with 6 tablespoons of warm fresh water, then let it sit for five minutes to settle. Use in replacement of two eggs in a frying pan for fried or scrambled. Add your usual toppings such as cheese, peppers, onions or ham.
Grind up flax seed and add a couple tablespoons to bread dough, muffin batter, cookie, cake or cupcake mix, pancake batter or other types of similar dough or batter for a nutritional kick.
Add a 1/2 tablespoon of flax seed into any casserole or baked dish. You can also pat about 1 tablespoon of ground-up flax seed onto grilled meats such as fish, steak or poultry for a slight nutty crust.
About this Author
Lauren Wise is a journalism major from Arizona State University with over forty published magazine and media articles and over 400 Web site articles. Wise owns Midnight Publishing with over eight years experience as a writer, editor, copywriter and columnist. She specializes in food and wine, music and pop culture. Her writing has appeared in magazines including Runway, A2Z, Scottsdale Luxury Living and True West.