Happy Suppers: Flax Seeds

I first got to know about these tiny little seeds about 2 years ago, when I was in the U.S. You could find a whole section dedicated to flax in the supermarkets with flax meal, flax cereals and what not. That’s when I did my little research and understood the marvels of these seeds. Flax seeds are considered the wonder food of the age. There is a growing popularity for these seeds in all over the world and why not when it has such notable nutritious powers in its bag. It helps cut down cholesterol, aids dieters in curbing hunger when taken in between meals and when both the above points are taken into consideration it ultimately assists in weight reduction. There’s some evidence it may help reduce your risk of heart disease, cancer, stroke and diabetes. That’s quite a tall order for a tiny seed that’s been around for centuries. Oh and by the way, I can definitely guarantee the cholesterol reduction part as my dad is a walking testament for it. His otherwise abnormal cholesterol levels got back to normal in just 4 months with regular intake of flax meal and no omega-3 supplement pills!!

Although flaxseed contains all sorts of healthy components, it owes its primary healthy reputation to three of them:

1. Omega-3 Fatty Acids: These essential amino acids which are not produced in the body are important to the body and the only way you can obtain them is by eating sources rich in the omega-3 like flax seeds, walnuts, fish etc. The important functions of omega-3 in our body is increasing HDL (the good cholesterol) and reducing LDL (the bad cholesterol) thereby, reducing unnecessary fat in the body and reducing chances of a stroke or heart diseases. It also helps in regulating blood pressure.

2. Lignans: The lignans in flaxseeds have phytoestrogens and anti-oxidants. These lignans have cancer preventing properties especially breast cancer, colon cancer and prostrate cancer.

3. Fibre: The flax seed consists of both soluble and insoluble fibres. This fibre is probably mainly responsible for the cholesterol-lowering effects of flax. Fibre in the diet also helps stabilize blood sugar and, of course, promotes proper functioning of the intestines.

STORAGE AND USE:

The most commonly available flax seed forms are whole flax seeds, flax seed oil and ground flax seeds.

Many experts believe it's better to consume flax seed than flax oil as flax oil is an unsaturated compound and may go rancid very quickly especially when stored in transparent containers, exposed to sunlight. Flax seeds, when eaten whole, are more likely to pass through the intestinal tract undigested. So, it is best to eat ground flax seed or flax seed powder. It is better if you can buy flax seed and grind it yourself in a grinder little quantities each time

Whole flax seed should be stored in a cool, dark, dry place. Many people choose to store it in the refrigerator or freezer to be on the safe side. This way they stay edible for over a year. Flax seed powder should be stored in the freezer and used up within a few weeks.

The recommended intake for flax meal is 1 tbsp. a day. Drink plenty of water. There is so much soluble fibre in flax that it is important to drink plenty of water when eating flax products, otherwise constipation may result.

Pregnant women may consult a doctor before incorporating them into your diet.

RECIPE TIPS AND SERVING IDEAS:

1. Flax seed has a slight nutty flavour and hence, the flax meal can be sprinkled onto your cereal, yoghurt, salads, smoothies etc.

2. Mix ground flax seed powder into your dosa, idli batter or knead it in your roti dough.

3. While baking, you can use it as an egg replacer i.e., for every egg in the recipe, replace with 1 tbsp. flax seed mixed with 3 tbsp. water.

4. Add it to thick gravies and dark curries while cooking. I bet nobody would even notice it.

5. You can also substitute it for a part of all-purpose flour in the recipe. Substitute 1/4^th cup flour with 1/4^th cup flax seed powder, when the flour measurement in the recipe is at least 1.5 cup.