What’s a quiet power that shapes our well-being? Spoiler alert: it’s residence 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 significant position in the whole lot from nutrient absorption to psychological stability. Howdy, gut-brain axis. All of that to say, is your weight loss program serving to or hindering your digestive well being? With ultra-processed meals at our fingertips, it’s simple 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 identify suggests, these oval-shaped seeds come from the flax plant. Regardless of current recognition within the wellness world, flaxseeds aren’t new information. These tiny seeds are centuries-old. A superb supply of wholesome omega-3 fatty acids, fiber, and phytochemicals, you may take pleasure in these nutty-tasting seeds in limitless methods. Complete, floor, or cold-pressed within the type of flaxseed oil, you may add flax to varied dishes and recipes to reinforce their dietary worth.
Floor Flax vs. Complete
Should you’ve ever shopped for flaxseeds, you’ve possible come throughout entire and floor flax. In the end, each are nutritious. Nonetheless, one kind takes the cake. Floor flax, child. In relation to entire flaxseeds, they’re pretty troublesome to crack (even with cautious chewing). As such, if flaxseeds cross by way of your digestive tract unbroken, your physique doesn’t obtain the full dietary advantages. That stated, the method of grinding—in a blender, espresso grinder, or meals processor—breaks up the seed, making it simpler on your physique to digest. On the finish of the day, floor flaxseed supplies extra dietary advantages. Wish to grind your flaxseeds at residence? We’ve got a tutorial for you!
Flaxseed Storing Suggestions
Correctly storing flaxseeds is important to sustaining their freshness and dietary worth. Gentle and warmth usually are not their associates! Due to this fact, it’s finest to maintain flaxseeds in an hermetic container—resembling a glass jar—in your fridge. When potential, purchase entire flaxseeds (they’ve an extended shelf life) and grind your flaxseeds at residence. 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
In relation to intestine well being, flaxseeds pack a punch. Loaded with dietary fiber (virtually six grams for 2 tablespoons!), flaxseeds may help promote common bowel actions and stop constipation, retaining 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 comprise lignans, which have antioxidant and anti inflammatory properties. These compounds may assist steadiness hormones! Improve digestion, assist a various microbial neighborhood, and foster a more healthy intestine atmosphere with these tiny however mighty seeds.
15 Flaxseed Recipes for Intestine-Pleasant Goodness
Undecided the best way to incorporate flaxseed into your day by day weight loss program? We’ve got 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, high your bowl with a spoonful of flax for added fiber. Your weekday breakfast simply bought 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 a substitute—these are good for these with allergic reactions or meals preferences. Youngsters 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 proper car for a tablespoon or two of flax. You may 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 time 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 residence! 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 one of the best ways potential. Sprinkle 1-2 teaspoons of floor flax on high 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 high. 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 an extra enhance of fiber, sprinkle one other few teaspoons on high of your bowl.
Pumpkin In a single day Oats
The make-ahead breakfast that’s good for busy mornings. Creamy, completely spiced, and barely candy, you’ll by no means understand it’s loaded with fiber and wholesome fat. Add an extra 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 vitamin profile with a splash of flax on high.
Banana Cashew Baked Oatmeal
Talking of bananas, should 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 the whole lot and extra. Drizzle the highest with flaxseed oil and also you’re good to go.
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