What makes tiny flaxseed a nutritional powerhouse?

Flaxseed may be small, but its health benefits are big. This tiny nutritional powerhouse contains numerous good-for-you components while bringing a mild, nutty flavor to your foods.

Key nutrients of flaxseed are:

• Alpha-linolenic acid, an omega-3 fatty acid
  Omega-3 fatty acids are good fats that may lower total cholesterol and low-density lipoprotein (LDL) “bad” cholesterol, reduce inflammation and reduce the risk of certain cancers.
• Fiber
  Fiber can relieve constipation, control cholesterol levels and keep you feeling full longer.
• Lignans
  Lignans provide antioxidants, which guard against cell damage and inflammation.

Benefits of ground vs. whole flaxseed

For the most health benefits, flaxseed must be ground or crushed, so the body can access the omega-3-containing oil. Flaxseed is available whole or ground as flaxseed meal. Whole seeds may be less expensive and can be ground using a coffee grinder or food processor. Store flaxseed meal in the refrigerator in an airtight, opaque container to prevent spoiling.

Adding flaxseed to your diet

While there's no specific portion recommendation for flaxseed, 1–2 tablespoons per day is considered a healthy amount. One tablespoon of ground flaxseed contains 37 calories and 2 grams of polyunsaturated fat, including omega-3 fatty acids, 0.5 grams of monounsaturated fat and 2 grams of dietary fiber.

To include flaxseed in your diet:

• Add to hot or cold cereals.
• Hide in burritos or lasagna.
• Mix into chili, sauces or gravies.
• Sprinkle on top of yogurt or into smoothies.
• Stir ground flaxseed into baked goods, such as muffins, cookies and quick breads.

Flaxseed muffins

By Mayo Clinic
Makes 12 servings

These muffins give meals a delicious and nutritious boost.

1 cup bran cereal
1 teaspoon vanilla
⅔ cup skim milk
2 teaspoon cinnamon
1 1/4 cups flour
1/4 teaspoon salt
1/2 cup ground flaxseed
1/2 cup packed brown sugar
1/2 cup finely shredded carrot
2 eggs (substitute 1/2 cup egg whites)
3/4 cup chopped apple
1 tablespoon canola oil
3 teaspoons baking powder

Heat the oven to 375° F. Place a paper baking cup in each well of a pan for 12 regular-size muffins. Spray only the bottoms of baking cups with cooking spray. The muffins will stick if the baking cups aren't sprayed.

Place the cereal in a resealable food-storage plastic bag. Seal the bag and crush the cereal with a rolling pin, meat mallet or food processor.

In a large bowl, combine crushed cereal and milk. Let the mixture stand for about five minutes until the cereal is softened. Stir in the remaining ingredients. Divide the batter evenly among muffin cups.

Bake for 22–25 minutes or until a toothpick inserted in the center comes out clean. Immediately remove the muffins from the pan and place on a cooling rack. Serve warm.

To store, wrap tightly and keep in the freezer for two months.

Nutrition information per serving: 200 calories, 8 grams total fat, 280 milligrams sodium, 28 grams total carbohydrates, 7 grams fiber, 10 grams sugar, 6 grams protein.

Warm chocolate pudding

By Mayo Clinic
Makes 6 servings

Flaxseed takes the place of eggs in this recipe. Make it plant-based by using a milk substitute.

1 tablespoon ground flaxseeds (flaxseed meal)
3 tablespoons brewed espresso
2 1/4 cups skim milk, divided
2/3 cup sugar, divided
1/8 teaspoon salt
2/3 cup unsweetened cocoa powder
1 teaspoon vanilla extract
2 tablespoons cornstarch

In a medium bowl, lightly beat ground flaxseeds (flaxseed meal) and warm espresso with a fork. Set aside. In a medium saucepan, combine 1 1/2 cups milk, 1/3 cup sugar and salt. Bring to a simmer over medium heat, stirring occasionally.

In a medium bowl, whisk the remaining 1/3 cup sugar, cocoa powder and cornstarch. Then whisk in the remaining 3/4 cup milk until blended. Whisk the simmering milk mixture into the cocoa mixture. Pour the mixture back into the saucepan and bring it to a simmer over medium heat, whisking constantly, until thickened and glossy, about 3 minutes. Remove from heat.

Whisk about 1 cup of the hot cocoa mixture into the beaten flaxseeds. Add this mixture to the saucepan and cook over medium-low heat, whisking constantly, until steaming and thickened, about 2 minutes. Do not let the mixture boil. Whisk in vanilla. Serve warm.

Nutrition information per 1/2 cup serving: 169 calories, 1 gram total fat, 86 milligrams sodium, 35 grams total carbohydrate, 2 grams fiber, 22 grams sugar, 5 grams protein.

Allie Wergin is a dietitian in Nutrition in New Prague, Minnesota.