5 tips for using flaxseeds

Got flax? You should! Flaxseeds, also known as linseeds, are a vegetarian source of two essential fatty acids (linolenic and linoleic acid) as well as omega-3-fatty acids, the type that may help reduce risk for heart disease and potentially dementia. Flaxseeds also contain lignan- a fiber found to aid in bowel regularity. In addition, its a source of B vitamins and manganese- a nutrient found to lower blood pressure.Flaxseeds need to be ground or milled prior to use or they will travel through the digestive tract without being broken down (and you will see them later). Once flaxseeds are ground, they should be used immediately or stored in the refrigerator for up to a month to prevent the fats from going rancid.Below are some tips for adding more flax to your diet:1. Add ground flaxseed to your morning oatmeal. One tablespoon provides about 50 calories plus 2800 mg of omega-3 fatty acids and 3 grams of fiber.2. Toss ground flaxseed in your morning yogurt for a nutty texture. It adds crunch without the fat and sugar of granola.3. Sprinkle ground flaxseed on your next salad in place of nuts or croutons. They’re lower in calories and let's face it, croutons are just toasted white bread cubes.4. Add ground flaxseed to your afternoon smoothie. It’s a guilt-free source of heart-healthy poly and mono-unsaturated fat that tastes great. Be sure to clean your blender immediately as flaxseed sticks to the surface.5. Add ground flaxseed to your home-made salad dressing. This adds texture and taste without extra sodium or preservatives. Mix 1 Tbsp. canola oil with 1 Tbsp. red wine vinegar and 1 tsp. Dijon mustard plus 1 Tbsp. of ground flax. Voila!