How to Prepare Ground Flaxseed for a Heart-Healthy Diet

Ground flax is high in fiber and omega-3 fatty acids. High fiber relieves constipation and decreases the risk of diabetes and constipation. According to the University of Maryland Medical Center, eating omega-3 fatty acids may decrease the risk of heart disease. One tbsp. of ground flaxseed contains 1.3 g of fatty acids. Flaxseed has a rich, nutty flavor and can be combined with a variety of foods. Though often purchased whole, seeds should be ground to receive the most nutritional value. Add this to my Recipe Box.

Instructions

1

Grind flaxseed using a coffee grinder. Do not eat whole. When eating whole flax seeds, the seed may pass undigested through your body. Ground flaxseed allows your body to absorb all the health benefits of flaxseed and guarantees digestion.

2

Add a tablespoon or two of ground flax to increase fiber and nutritional content of foods such as chili, smoothies and oatmeal. Young children may be finicky about eating foods high in omega-3 fatty acids, such as a fish. Ground flax is nearly invisible to small eyes. Add flax to mayonnaise on sandwiches, in yogurt and to baked goods for a hidden nutritional boost. Be aware baked goods may turn a slightly different shade of brown when adding flax.

3

Substitute whole eggs in many baked goods by cooking with ground flaxseed. Replace eggs with flax to decrease cholesterol in recipes. The recipes may come out of the oven chewier and have a slightly nuttier taste. According to Americaflax.com, mix together 1 tbsp. water and 3 tablespoons ground flax seeds to replace one whole egg. Slowly heat the mixture until it forms a paste. Allow to cool and add to recipe.

4

Replace fat such as butter, margarine or cooking oils with flaxseed. Fats can be substituted with flax for all or part of the recipe. You may have to experiment to find to perfect ratio. Commonly, 3 tbsp. of ground flaxseed replace 1 tbsp. of cooking fat or oils.