What’s a quiet power that shapes our well-being? Spoiler alert: it’s house to trillions of microorganisms, has its personal nervous system, and produces roughly 90% of the physique’s serotonin. Should you guessed the intestine, you’re spot on. Our digestive system performs a serious function in every little thing from nutrient absorption to psychological stability. Howdy, gut-brain axis. All of that to say, is your food plan serving to or hindering your digestive well being? With ultra-processed meals at our fingertips, it’s straightforward to tip into the latter. With that in thoughts, we’re highlighting a flexible seed that may remodel your intestine (and your poos, for that matter!). Within the spirit of higher bowel actions, listed below are 15 flaxseed recipes to spice up your well being.
Featured picture by Michelle Nash.
What are flaxseeds?
Small in dimension—however colossal in well being advantages—flaxseeds are nature’s tiny powerhouses. As their title suggests, these oval-shaped seeds come from the flax plant. Regardless of latest recognition within the wellness world, flaxseeds aren’t new information. These tiny seeds are centuries-old. A wonderful supply of wholesome omega-3 fatty acids, fiber, and phytochemicals, you possibly can take pleasure in these nutty-tasting seeds in limitless methods. Complete, floor, or cold-pressed within the type of flaxseed oil, you possibly can add flax to numerous dishes and recipes to reinforce their dietary worth.
Floor Flax vs. Complete
Should you’ve ever shopped for flaxseeds, you’ve seemingly come throughout entire and floor flax. In the end, each are nutritious. Nevertheless, one kind takes the cake. Floor flax, child. On the subject of entire flaxseeds, they’re pretty tough to crack (even with cautious chewing). As such, if flaxseeds go by means of your digestive tract unbroken, your physique doesn’t obtain the full dietary advantages. That mentioned, the method of grinding—in a blender, espresso grinder, or meals processor—breaks up the seed, making it simpler to your physique to digest. On the finish of the day, floor flaxseed offers extra dietary advantages. Need to grind your flaxseeds at house? We have now a tutorial for you!
Flaxseed Storing Ideas
Correctly storing flaxseeds is important to sustaining their freshness and dietary worth. Mild and warmth will not be their pals! Due to this fact, it’s finest to maintain flaxseeds in an hermetic container—similar to a glass jar—in your fridge. When doable, purchase entire flaxseeds (they’ve an extended shelf life) and grind your flaxseeds at house. Merely grind your flaxseeds as wanted, ideally as a part of your weekly meal prep. In flip, this prevents the seeds from going rancid.
Flaxseeds For Intestine Well being: What You Want To Know
On the subject of intestine well being, flaxseeds pack a punch. Loaded with dietary fiber (nearly six grams for 2 tablespoons!), flaxseeds might help promote common bowel actions and forestall constipation, holding your digestive system functioning easily. Moreover, their excessive fiber content material acts as a prebiotic, offering nourishment for the micro organism in your intestine. Moreover, flaxseeds include lignans, which have antioxidant and anti inflammatory properties. These compounds may also assist stability hormones! Improve digestion, help a various microbial neighborhood, and foster a more healthy intestine setting with these tiny however mighty seeds.
15 Flaxseed Recipes for Intestine-Pleasant Goodness
Unsure learn how to incorporate flaxseed into your each day food plan? We have now you lined. From oatmeal and smoothies to salads and vitality bites, a splash of flax does the physique good. Most of those recipes are gluten-free and vegan, too!
Vegan Gluten-Free Chocolate Chip Cookies
Merely swap the tablespoon of chia seeds for floor flax. Pair with a relaxing glass of non-dairy milk and thank us later.
Oatmeal Quinoa Energy Bowl
Together with fruit and nuts, prime your bowl with a spoonful of flax for added fiber. Your weekday breakfast simply acquired a easy (but efficient) improve.
Gluten-Free Dairy-Free Pumpkin Muffins
Whereas fall remains to be months away, these pumpkin muffins all the time hit the spot. Made with out eggs—and with floor flax as an alternative—these are excellent for these with allergic reactions or meals preferences. Children love them as effectively!
Gluten-Free Dairy-Free Brownies
Maintaining with a candy theme, these brownies are to die for. You want them in your life. Sure, want. They’re fudgy and decadent, but made with healthful components. Want we are saying extra?
Cookies and Cream Smoothie
Segueing into smoothies, they’re the right automobile for a tablespoon or two of flax. You’ll be able to add your seeds, entire, because the blender will grind them up for optimum absorption. Should you’re not satisfied, know this: it’s Jennifer Garner-approved.
Tropical Turmeric Smoothie
A household favourite! This smoothie is loaded with energizing fruit, antioxidants, and probiotics. Summer season by no means tasted so refreshing.
Get Figgy With It Smoothie
With a kick from contemporary ginger and the pure sweetness of Black Mission figs, you’ll need to add this smoothie to your lunch rotation—stat. It’s creamy, earthy, and bursting with taste.
Wholesome Inexperienced Smoothie
Easy but efficient, you most likely have already got most of those components at house! Add a tablespoon of flax for an additional dose of wholesome fat and fiber.
Inexperienced Goddess Pasta Salad
With components like tahini, dietary yeast, and honey, this pasta salad is a taste explosion—in the easiest way doable. Sprinkle 1-2 teaspoons of floor flax on prime of your plate, and et voilà, you’ve added a couple of extra grams of fiber to your meal.
Inexperienced Fruit Salad with Ricotta and Herbs
In some ways, each salad is a chance so as to add a splash of floor flax on prime. And this salad with fruit isn’t any exception. Add a couple of teaspoons of flax to the ricotta dip—nobody will discover!
Chai Spice Buckwheat Granola
With out altering the consistency or texture, add one tablespoon of floor flax to this healthful, distinctive granola recipe. For a further enhance of fiber, sprinkle one other few teaspoons on prime of your bowl.
Pumpkin In a single day Oats
The make-ahead breakfast that’s excellent for busy mornings. Creamy, completely spiced, and barely candy, you’ll by no means understand it’s loaded with fiber and wholesome fat. Add a further two teaspoons of flax to the recipe.
Peanut Butter Yogurt Toast
A match made in heaven, peanut butter and banana are a timeless basic. Amp up the diet profile with a splash of flax on prime.
Banana Cashew Baked Oatmeal
Talking of bananas, in case you haven’t tried this banana cashew baked oatmeal, right here’s your light nudge. Made with nourishing components—like flaxseed, coconut oil, and cashews—a bowl of those baked oats will maintain you full all morning.
Mediterranean Grain Bowl
We could also be biased, however that is the most scrumptious and satisfying noon meal. Fiber-rich grains meet protein and veggies—topped with a lemon-yogurt dressing, it’s every little thing and extra. Drizzle the highest with flaxseed oil and also you’re good to go.
