Flaxseed definitely is one of the healthiest types of seeds. They are literally packed with nutrients that are easy to absorb and process. As they rarely cause an allergic reaction and any negative side effects from eating this food are extremely rare, it’s safe to say that flax seeds will make a great addition to any diet.
People have discovered the many benefits of these seeds thousands years ago, and they have been cultivated in many countries since B.C. They can be added to a variety of dishes and are valued for their oil.
Flax seeds are extremely good for your health due to a variety of reasons that include:
They are an excellent source of omega 3 fats.
Omega 3 fatty acids are extremely important for your health. They have an uncanny ability to fight and prevent inflammation. Considering the fact that the vast majority of diseases is either caused or aggravated by inflammation, increasing your intake of these essential for your overall wellbeing. A single spoonful of oil derived from these seeds will provide you with 8 g of omega 3 fats, which makes flax seeds one of the richest plant sources of this particular group of fatty acids.
Flaxseed contains lignans.
Lignans are a type of phytoestrogens that are believed to reduce the risk of developing certain types of cancer. In addition, foods rich in phytoestrogens can be used to treat some hormonal disorders.
They are rich in B vitamins.
Flax seeds contain large amounts of all major B-complex vitamins. These elements play an extremely important part in your metabolism and affect every process within your body. Deficiency in certain groups of B vitamins increases the risk of birth defects, neurological disorders, and beriberi disease.
They are packed with dietary fiber.
One of the main reasons why flax seeds are an essential part of almost every weight loss program is the large amount of dietary fiber they contain. Eating them helps improve your digestion and cleanse your intestines from toxins.
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1 servings per container
Serving size1 oz (28 g)
Amount Per Serving
% Daily Value*
Total Fat 12g
Saturated Fat 1g5%
Trans Fat 0g
Total carbohydrate 8g
Dietary fiber 8g28%
Total sugars 0.4g
Includes 0g Added Sugars 0%
Vitamin D 0mcg0%
Vitamin B6 0.1mg8%
Pantothenic Acid 0.3mg6%
Vitamin E 0.1mg1%
Vitamin K 1mcg1%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
INGREDIENTS: Flax Seeds
Packaged in a facility that also processes tree nuts and wheat
Combine the water, tamari, agave, and onion and garlic powder in a jug and mix until everything is thoroughly mixed.
Pour the water mix over the flaxseed mix and stir thoroughly.
Leave to sit for 10 to 15 minutes, stirring regularly, until the mix becomes thickened, but not too stiff.
Spread mix thinly over one dehydrator tray and score lightly with a spatula.
Dry for 12-36 hours, flipping crackers once after 5-6 hours (optional).
Break crackers along score lines and store in an airtight container.
During: 20 mins
After: Dehydrate for 12-36h
Need: Dehydrator (or oven)
Spooky No-Bake Chocolate Oatmeal Cookies
1/2 cup coconut oil or Earth Balance Vegan Spread (could use butter but it won’t be dairy free or vegan)
1 1/2 – 2 cup granulated coconut palm sugar (or other granulated sweetener)
1/2 cup dairy free milk (I used unsweetened vanilla Almond milk)
4 Tbsp cocoa powder or raw cacao powder
1/2 cup sunflower seed butter (or peanut butter or other nut butter)
2 tsp pure vanilla extract
generous pinch of sea salt, optional
3-3 1/2 cup gluten free oats** (I used about 3 1/4 cups)
2 Tbsp flaxseed meal, optional for added nutrition
For decorating and shaping (optional)
cookie cutters of your choice lightly greased with coconut oil
coconut butter (or your favorite recipe for a glaze) – I used about 3 Tbsp
black sesame seeds (for the eyes)
Add first 4 ingredients into a 4 qt. saucepan. Bring to a rolling boil over medium-high and hold one minute stirring often.
Remove from heat. Add sunflower seed butter (or other nut or peanut butter) to hot mixture and stir until melted.
Add vanilla and sea salt and stir well.
Mix in the oats and flaxseed meal, then stir well.
Place cookie cutters on parchment paper and press mixture evenly into cookie cutters (make sure to press down to get into small creases) OR drop by tablespoons onto parchment paper. Let cool until set.
Carefully remove cookies from cookie cutters after completely cool. If decorating, melt coconut butter until it reaches a liquid state. I put the whole jar in simmering water for a while and stirred occasionally and then scooped about 3 Tbsp out. Spoon liquid coconut butter into a small plastic sandwich bag and cut a small corner off to create a tip. Pipe over cookies to decorate and use tweezers (or tiny fingers) to place sesame seed “eyes” or sprinkle over the cut-outs.
Quinoa Oatmeal Bake With Apricots
1 cup rolled oats
2 cups cooked quinoa
3 tablespoons ground flax seed & ½ cup water (3 flax eggs)
1 cup unsweetened soy/almond milk
¼ cup almond butter
1 teaspoon vanilla extract
3 tablespoons brown sugar
1 teaspoon cinnamon
¼ teaspoon salt
1 cup chopped dried apricots
If you don’t have some cooked quinoa laying around, cook up a batch (a little under a cup of dry quinoa) and let it cool in the fridge.
Make 3 flax eggs by combining the ground flaxseed with water and letting it sit for 15 minutes until you get an eggy consistency.
Chop up your favorite dried fruit (I was craving apricots), and preheat the oven to 350 degrees.
In a large bowl, combine everything except for a small handful of the dried fruit. Give everything a big mix, especially if your almond butter isn’t spreadable (trick: heat it up in the microwave first!).
Grease your baking pan with olive oil and dump the contents of the bowl into the pan. Top with your reserved dried fruit. I used a loaf pan (filled halfway) so that I would get plenty of crusty sides and a deeper volume for the oatmeal bake.
Bake for 25-30 minutes, checking starting around 20 minutes to ensure the middle is no longer ‘jiggly’ and that a crust has formed on top.
If you are using a shallower pan, reduce the baking time slightly and anticipate a thinner baked oatmeal. You could also easily double this recipe for a 9×9 or 8×8 pan, increasing the baking time. After letting the oatmeal sit and cool for a few minutes, slice into it and top with maple syrup, extra cinnamon, or yogurt.
1 medium head broccoli florets (about 3 cups processed)
1/2 cup onion, chopped
1/4 cup chopped cilantro
2 cloves garlic
1/2 cup Chickpea Flour
2 tablespoons flaxseed meal
1/2 teaspoon Ground Cumin
1/4 teaspoon cayenne pepper (optional)
1 teaspoon sea salt
1 tablespoon coconut oil or more for cooking
Place broccoli florets, onion, cilantro and garlic in batches in a food processor and process until crumbly (looks like rice grains). Transfer to a large bowl. Stir in chickpea flour, flaxseed meal, cumin, cayenne pepper and salt. Mix well and squeeze together like you are forming a dough. Heat oil on medium in a large skillet. Form into patties about 1/4 cup, place fritters in the skillet, reduce heat to low and cook fritters on each side for about 4 minutes until golden brown. These are lightly fried and not deep fried. What I do is cover the skillet after I turn them to make sure the fritters are well cooked in the middle. Delicious served with guacamole.
No-Bake Almond Energy Bars
Makes 10 small bars or balls. Gluten free, vegan, low fat, high raw, sugar free.
2/3 cup dates
1 cup rolled oats
1/2 cup almond butter
2 tbsp chia seeds
2 tbsp flaxseeds
1-2 tbsp of water
Get out a baking dish and line it with baking paper.
In a food processor, pulse your dates until chopped (if they’ve been in the fridge, leave them out to soften or pop them in the microwave for 20 seconds).
Add in your oats, chia seeds and flaxseed and mix until your oats are almost completely ground.
Add in your almond butter, mixing until the mixture starts to clump into a ball.
If needed, add in your water drop by drop until your mix forms a ball and everything is incorporated.
Place your mixture into your lined tin and squish out using another piece of baking paper and your hand. If you mix is really sticky, try either squishing the mix with wet hands, the back of a wet spoon or slightly wet baking paper.
Chill in the fridge or freezer until firm (freezer takes about 30 minutes, fridge takes a couple of hours).
Once chilled you can either roll the chilled mixture into balls or slice into bars.
Carrot Zucchini Chickpea Fritters Vegan Recipe
1 small zucchini, shredded
½ loaded cup carrots
3 cloves of garlic
½ inch ginger
1 green chili or use cayenne to taste
1 15 oz can chickpeas, drained or 1.5 cups cooked
½ tsp cumin seeds
½ tsp coriander seeds
½ tsp black pepper corns or ground pepper
¼ tsp ground cinnamon
¼ tsp ground cardamom
½ to ¾ tsp salt (depends on if the chickpeas were salted)
1 Tbsp flax seed meal or chia seed meal
¼ cup oat flour or other flour
1 to 2 tbsp breadcrumbs or more flour
Oil as needed
Grate/shred the zucchini and add to a bowl. Lightly press the zucchini in a paper towel if there is too much moisture.
Process carrots, ginger, garlic, chili in a food processor until shredded and add to bowl. Or use a grater.
Process chickpeas until coarsely blended, not fully a paste. Add to the bowl. (I use a mini food processor and it works really well for both the steps).
Make the spice blend : Crush the cumin coriander and black pepper using a mortar pestle. Or pulse in a spice grinder to a coarse meal. Heat ½ tsp oil in small skillet. When hot, add the crushed spices and cook until fragrant. You can also dry roast them until fragrant or add them unroasted.
Add the spices to the bowl. Add cinnamon, cardamom, salt, flour, flax and mix well. Add flour and mix in. Add breadcrumbs if needed.
Form patties and cook with a little oil in a skillet over medium heat for 5 to 6 minutes per side.
To bake, Bake at 400 degrees F for 20 to 25 minutes. Broil to crisp for a minute.
Serve as snack or breakfast with chutneys, sriracha, ketchup, vegan tzatziki, vegan cucumber raita or ranch.
Golden Berry Granola Bars
2 cups gluten-free rolled oats
¼ cup flaxseed meal
¼ gluten-free all purpose flour
⅔ cup dried golden berries
½ TBS ground cinnamon
⅓ cup + 1 TBS brown rice syrup
¼ cup coconut oil, melted
Preheat oven to 325F and line square baking pan with parchment paper, set aside.
In a large bowl, combine all of your dry ingredients. Using a large rubber spatula, stir in brown rice syrup and melted coconut oil.
Press mixture into prepared baking pan, evenly pressing into all corners. Bake for 20-25 minutes, until edges are lightly golden.
Allow bars to cool in pan for one hour before cutting into 10 bars. Bars can be kept in airtight container at room temperature.
Recipe Source: www.fitmittenkitchen.com
Protein Power Lentils & Amaranth Patties
1 cup red lentils
½ cup amaranth
½ cup chopped fresh parsley
1 onion, diced
2 Tbsps ground flax seeds + 3 Tbsps water (or one large egg)
4 Tbsps nutritional yeast
½ cup breadcrumbs
some sliced black olives (optional, but recommended)
salt and ground pepper, to taste
Mix the ground flax and water in a small bowl and set aside for 5 minutes to thicken.
Add red lentils and amaranth in a pot. Cover with water and boil for 15 minutes. Strain them.
Put them in a large bowl and blend in all the other ingredients, except oil. If the composition is too moist, add more breadcrumbs. The patties should be easy to form.
Heat some oil in a non-stick frying pan.
Make the patties – 1 Tbsps per patty.
Fry them 2 minutes on each side.
Put the amaranth patties on a plate covered with a paper towel, in order to absorb all excess oil.
Recipe Source: www.gourmandelle.com
Green Apple Spirulina Smoothie
whole green apple chopped roughly
1 handful spinach
2 inches ginger grated & chopped roughly
1 tsp spirulina
2 tbs flax seed
2 tbs chia seed
½ tsp maca powder
1 tbs maple syrup or to taste
½ cup almond milk add slowly as needed
1 cup frozen peach
¼ cup granola
½ cup strawberries sliced vertically
Blend green apple, spinach, spirulina, flax seed, chia seed, maca powder, maple syrup, and almond milk. Slowly add the almond milk as needed.
Add the frozen peaches and blend.
Top with granola and strawberries.
Recipe Source: http://amp.gs/pNvg
Berry berry purple smoothie
½ medium banana (frozen)
1 tablespoon of chia seeds
¼ cup of blueberries (frozen)
¼ cup of strawberries (frozen)
½ cup of soy yogurt
1 tablespoon of flax seeds
¼ cup of raspberries (frozen)
1 cup of coconut water
¼ cup of blackberries (frozen)
To make this smoothie, add all the ingredients to a blender and process until smooth.
Recipe Source: http://amp.gs/xMZb
1/2 head cauliflower cut in bite-sized pieces
2 tsp olive oil
1/2 tsp garlic powder
1/2 tsp red pepper
black pepper to taste
1 cup tomato sauce
1/2 red onion sliced
2 tbsp cream cheese
1 tbsp brown flax seeds
1 tbsp sesame seeds
salt to taste
2 large tortillas
1/4 cup parsley chopped (to taste)
Preheat oven to 425 degrees and line a baking sheet with foil.
In a large bowl combine cauliflower, olive oil, garlic powder, red pepper, black pepper and tomato sauce. Stir to combine. Spread evenly on baking sheet and cook for 20 minutes, flipping halfway. Increase heat to broil and cook for an additional 5 minutes, or until cauliflower begins to brown. Remove from the oven.
Spread desired amount of cream cheese on half of a tortilla. Top the flax and sesame seeds, red onion slices, cauliflower, and parsley. Close the tortilla and fry on the grill, 2-3 minutes per side.
Banana Almond & Prune Smoothie
2 ripe bananas
1 tablespoon flax seed powder
2 cups nut milk, chilled
4 ice cubes
5 badam (almond)
5 dried prunes
To begin making the Banana Almond & Prunes Smoothie, get all the ingredients ready, including the pitted dates and flaxseed powder.
Blend all the ingredients together in a blender with just half the milk, until smooth.
Add the remaining milk and blend to combine well. Adjust the consistency of the smoothie, but adding more milk if required.
Pour the Banana Almond & Prunes Smoothie into glasses and serve.
1 ¾ cups all-purpose flour (plus more for rolling / dusting)
2 Tbsp raw or roasted sunflower seeds
2 Tbsp rolled oats
1. Combine warm water (like bath water, or 110 degrees F / 43 C), yeast, maple syrup or sugar, salt, flax seed and flours in a large mixing bowl and stir. The result will be a sticky, rough dough. If using a stand mixer, beat at medium speed for about a minute. Otherwise just use a spoon to stir until well combined and when it can no longer do the job, knead and turn it in the bowl with your hands. Add flour until the dough is no longer sticking to the sides – about 3 ¾ cups total (amount as original recipe is written // adjust if altering batch size).
2. Lift the dough out and lightly grease the bowl with nonstick spray or olive oil. Cover and let rise for 2 hours at room temperature and 2 hours in the fridge. Alternatively, go straight for the fridge for two hours to save time, though a longer rise is best.
3. Use fingers to create a small hole in the dough and pour in sunflower seeds and oats. Transfer dough to a lightly floured work surface and knead about 20 turns or until elastic. Form into a loaf-like shape.
4. Place seam-side down in a lightly greased loaf pan or baking sheet and sift a light coating of flour over the top to help keep the dough moist. Loosely cover with plastic wrap and let rest for 45-60 minutes.
5. Preheat oven to 425 degrees F (218 C)* toward the end of the dough resting time and place a metal or cast iron pan (not glass, Pyrex, or ceramic) on the lowest oven rack. Also have 1 cup of hot water ready.
6. When the oven is preheated, slash the bread 2 or 3 times with a knife, making a cut about ½-inch deep.
7. Place in oven on middle rack. Then carefully pour hot water into the shallow pan on the rack beneath. Expect it to bubble and steam; then close oven door quickly.
8. Bake the bread for 26 to 35 minutes, or until deep golden brown and risen.
9. Remove the bread from the oven and let rest in the pan for 5 minutes. Then carefully remove from pan and transfer to a cooling rack to cool. Let it cool completely before slicing for best results (otherwise it can be doughy in the middle).
10. Store leftovers in a plastic bag at room temperature for up to a few days. Transfer to freezer for longer term storage.