What’s a quiet drive 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. In the event you guessed the intestine, you’re spot on. Our digestive system performs a serious position in every part from nutrient absorption to psychological stability. Hiya, gut-brain axis. All of that to say, is your weight-reduction plan serving to or hindering your digestive well being? With ultra-processed foods at our fingertips, it’s straightforward to tip into the latter. With that in thoughts, we’re highlighting a flexible seed that may rework 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 reputation 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. Entire, 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. Entire
In the event you’ve ever shopped for flaxseeds, you’ve seemingly come throughout entire and floor flax. Finally, each are nutritious. Nonetheless, one sort takes the cake. Floor flax, child. Relating to entire flaxseeds, they’re pretty tough to crack (even with cautious chewing). As such, if flaxseeds move 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 in your physique to digest. On the finish of the day, floor flaxseed gives extra dietary advantages. Need to grind your flaxseeds at residence? We have now a tutorial for you!
Flaxseed Storing Suggestions
Correctly storing flaxseeds is important to sustaining their freshness and dietary worth. Mild and warmth usually are not their buddies! Subsequently, it’s greatest to maintain flaxseeds in an hermetic container—similar to a glass jar—in your fridge. When attainable, 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 Gut Health: What You Need To Know
When it comes to gut health, flaxseeds pack a punch. Loaded with dietary fiber (almost six grams for two tablespoons!), flaxseeds can help promote regular bowel movements and prevent constipation, protecting 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 can even assist balance 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 find out how to incorporate flaxseed into your each day weight-reduction 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 calming glass of non-dairy milk and thank us later.
Oatmeal Quinoa Power Bowl
Together with fruit and nuts, prime your bowl with a spoonful of flax for added fiber. Your weekday breakfast simply received a easy (but efficient) improve.
Gluten-Free Dairy-Free Pumpkin Muffins
Whereas fall continues 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 good for these with allergic reactions or meals preferences. Children love them as properly!
Gluten-Free Dairy-Free Brownies
Holding 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 elements. Want we are saying extra?
Cookies and Cream Smoothie
Segueing into smoothies, they’re the right car 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. In the event 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 recent ginger and the pure sweetness of Black Mission figs, you’ll wish to add this smoothie to your lunch rotation—stat. It’s creamy, earthy, and bursting with taste.
Healthy Green Smoothie
Easy but efficient, you most likely have already got most of those elements at residence! Add a tablespoon of flax for an additional dose of wholesome fat and fiber.
Green Goddess Pasta Salad
With elements like tahini, dietary yeast, and honey, this pasta salad is a taste explosion—in one of the best ways attainable. Sprinkle 1-2 teaspoons of floor flax on prime of your plate, and et voilà, you’ve added just a few extra grams of fiber to your meal.
Green 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 just a few 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 prime of your bowl.
Pumpkin Overnight Oats
The make-ahead breakfast that’s good for busy mornings. Creamy, completely spiced, and barely candy, you’ll by no means realize 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 traditional. Amp up the vitamin profile with a splash of flax on prime.
Banana Cashew Baked Oatmeal
Talking of bananas, when you haven’t tried this banana cashew baked oatmeal, right here’s your mild nudge. Made with nourishing elements—like flaxseed, coconut oil, and cashews—a bowl of those baked oats will hold 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 part and extra. Drizzle the highest with flaxseed oil and also you’re good to go.
