20+ Recipes to Boost Flaxseeds in Your Diet

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Are you a fan of flaxseeds? These teeny, tiny seeds are loaded with omega-3 fatty acids, fiber, and pre-biotics (the stuff probiotics want to feast on), making them a super food in my book. But, even with all my knowledge as a dietitian I still tend to forget to add more flaxseeds into our daily regime. This recipe round-up is just what we need to reboot our daily habits and get more flaxseeds into our diet. Are you with me?

Why Add More Flaxseeds?

On top of the above mentioned nutrition attributes flaxseeds are also helpful for diabetics, cancer treatment, and chemo-protective. Do you know a person with an egg allergy? Flaxseeds can mimic eggs in baked goods. Check out this post here to learn more about flaxseed eggs from fellow food blogger and dietitian Brittany Howard. There’s also some important research out there supporting the benefits of 40 grams of flaxseeds per day for lowering cholesterol. Here’s a muffin recipe to get you started, Now, can you see that these little seeds are a superfood?

Hands down some of the easiest ways to add these seeds into your daiy routine are by sprinkling them on top…of EVERYTHING! From cereal to oatmeal to salads to mashed potatoes. They’re pretty nondescript in flavor in small amounts. Pop on over to my article I wrote for Taste of Home all about ways to sneak in more flaxseeds.

And definitely give this recipe for a lemony zing to your next salad (click image for recipe from Healthy Aperture’s Regan Jones)

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Recipe Round-Up

Because who doesn’t need a little inspiration to get started adding in more flaxseeds? I found some delicious breakfast, snack, maindish, and baked good recipes just for y’all! Let me know which ones you try.

Flax-filled Breakfasts

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Snack Attack with Flax

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Main Meal Flax Additions

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Somethign Sweet

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All photos used with permissions by original bloggers and link back to their pages. Enjoy!

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Gluten Free ChocoBanana Muffins

by Wendy Jo Peterson, MS, RDN

Makes 12 muffins (Store for up to 3 days @ room temp)

I’ll be the first to admit that I rarely make anything gluten free. Gluten and my family get along smashingly, so it’s not on my radar. And, as a nutrition professional I know who to refer to for fantastic gluten free recipes (EAStewart.com)  or gluten-free meal plans (Prepdish.com). But, I had leftover almond meal from the holidays and the flaxseeds had me inspired. Knowing my tot loves banana muffins (and dark chocolate) I opted to play around with a recipe idea. Hope you give these a whirl–they’ll be on repeat over here for sure!

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Ingredients:

• Wet Ingredients:
• 2 over-ripe bananas
• 2 large eggs
• 1 tablespoon sugar
• 1/4 teaspoon cinnamon
• 1/8 teaspoon nutmeg
• 2 tablespoons butter, melted
• 2 tablespoons buttermilk or milk + 1/2 teaspoon lemon juice
• Dry Ingredients:
• 1 3/4 cup almond meal (almond flour)
• 1/3 cup ground flaxseed (flaxmeal)
• 1 teaspoon baking soda
• 1/3 cup dark chocolate chips (don’t use semi-sweet, I tried it and they were just too sweet!)

Direction

1. With all quick breads the rule of thumb is to mix wet ingredients together first and dry ingredients separately, then make a well into the dry ingredients and add the wet ingredients. Stick to it–there’s a reason it’s a culinary rule!

2. Preheat oven to 335 degrees for convection ovens and 350 degrees for conventional. Grease 12 muffin cups with oil spray or butter.

3. Mix together wet ingredients in 1 bowl, mashing the banana well!

4, Mix dry ingredients together in another bowl and make a well in the center. Pour wet ingredients in and stir quickly just until combined (don’t over mix quick bread recipes–lumps are good!)

5. Using a scooper or large spoon evenly distribute muffin batter amongst the 12 muffin cups.

6. Bake for 18 minutes or until set in the center, then let them cool for 3-5 minutes before removing from pan. If you’re using a conventional oven bake times may increase slightly.

Side note, do not sub out almond flour with coconut flour–coconut flour requires a lot more liquid! 

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