You may have heard that flaxseed is a good source of heart-healthy omega-3 fats, but do you know how to actually use it in meals? Dee Ann Harwell, Registered Dietitian and president of Dynamic Dietetics, Inc. in Cleveland, TN, offers her tips for using this healthy fat source.
Use Flaxseed as a Topping For:
- Yogurt and fruit
- Cottage or ricotta cheese and fruit
- Yogurt or ricotta cheese with sugar-free syrup
- Smoothies and shakes
Use Flaxseed in Baked Goods:
- Mix flaxseed into pancake or muffin batter, or other baked goods. (Tip: Add a little more water to the formula than is called for.)
- Make a sweet or savory instant porridge or "mush." Pour two parts boiling water over one part flaxseed meal to make a kind of porridge. Let it thicken for a couple of minutes while the seeds absorb the water. If it's too thick and gel-like, add more water. It can be flavored in many ways, both sweet and savory, according to your taste. Add a pinch of salt, or if you prefer a sweeter taste, add a little sweetener.
Use Flaxseed Meal as a Mix-In With:
- Peanut butter and cinnamon
- Any nut butter (such as almond nut butter)
- Cinnamon, sweetener, and butter substitute
- Chopped nuts
- Berries
- Chopped apple and cinnamon
- Chopped peaches
- Sugar-free maple syrup
- Other sugar-free syrups
- Sugar-free jam
- Unsweetened coconut
Content courtesy of Dee Ann Harwell, MS, RD, President, Dynamic Dietetics, Inc. (Cleveland, TN)
