5 Easy Ways to Add Flax into Your Life!

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Lignans Lignans Lignans !!!

The ancient Egyptians were known for consuming powerful flaxseed and for good reason! Although tiny, these seeds are packed full with phytonutrients called lignans. Consisting of 85.5mg/oz, the powerful flaxseed makes up the main source of phytoestrogens in our diet.

When we eat lignans they are broken down by bacteria in our gut into enterolignans which can mimic the effect of estrogens. Lets hear it one time for probiotics Woop Woop!

Phytoestrogens are of  particular importance due to their tissue selective properties having an anti-estrogenic effect on reproductive tissues which could help reduce the risk of hormone associated cancers.

Found in a variety of plant foods, as part of a healthy eating pattern can support cholesterol and blood lipid levels, maintaining cardiovascular health as well.

Omegas! Flaxseeds are a great option for our vegan/vegetarian friends who are looking for a non- animal source of omega-3 fatty acids. Flaxseeds are high in ALA, another type of omega -3 fatty acid which is converted in the body to EPA and DHA.

Approx only 20% of ALA is converted into EPA/DHA so it is not the most efficient way to obtain omegas however still boasts many health benefits and should be included as part of healthy eating pattern.

High in fiber and gluten-free, for my diabetic and gluten sensitive friends flax is an essential! Fiber is important for gut health and blood sugar plus aren’t we all trying to find ways to avoid gluten?!

Without further a due, here is how I flax:

Savvy’s Smoothie

  • 1 cup mixed berries (I like to use raspberries, blueberries and blackberries)
  • 1/2 cup almond milk (for pre-bio boost add Kiefer)
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground flaxseed (Bobs Red Mill or Trader Joes)
  • 1 scoop of favorite protein powder ( I like Vega greens)

Combine in blender, top with fav nut butter + enjoy!

Apple-Cinna-Flax Overnight Oats

  • 1 cup oats
  • 1 cup almond milk ( or pref milk)
  • 1 cup water
  • 1/2 tsp ground cinnamon
  • 1 large apple ( I like granny smith or gala)
  • 1 tbsp ground flaxseed
  • 1 tsp pure vanilla
  • May also add raisins, walnuts, pecans, nut butter to final product

*Note- I add agave to my individual portions not to the whole pot to control sugar intake

Combine ingredients into crock pot, cook on low overnight and wake up to a delicious smelling house + enjoy!

Nut Butter Flax Jumbo

Trader Joes has a wonderful PB mixed with flax and chia but I like to add my own ingredients to my nut butters I purchase from the store as it tends to be more cost-effective for me and helps me to control the additives they tend to add to pre-made products.

Add to your nut butter (cashew, peanut, almond), mix + enjoy!

  • 1 tsp ground cinnamon
  • 1-2 tbsp raisins
  • 1 tbsp whole flaxseed
  • 1 tsp chiaseed
  • 1 tbsp dark agave

Flax Egg 

This one has to be my favorite kitchen life-hack. I’ve used the flax-egg many times in baking my famous banana bread. I have even used it in vegan cupcake recipes and cookies with great success!

  • 1 tbsp ground flax
  • 3 tbsp hot water

Whisk for 1-2 minutes. You will notice it becomes a thick liquid. Let sit for 5 minutes and combine into recipe.

Crunchy Granola

  • 1-2 cups rolled oats
  • 2 tbsp whole flaxseed
  • 1/2 cup dry roasted almonds
  • 1 tsp sea salt
  • 1 tbsp dark agave
  • 1 tsp pure vanilla extract
  • 1 tsp organic virgin coconut oil

Combine and toss ingredients together in large mixing bowl. Spread granola mixture onto a baking sheet and bake for 20-22 minutes until oats are golden brown.

 

 

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