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. Should you guessed the intestine, you’re spot on. Our digestive system performs a serious function in every thing from nutrient absorption to psychological stability. Whats up, gut-brain axis. All of that to say, is your weight loss 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 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 title 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 wonderful supply of wholesome omega-3 fatty acids, fiber, and phytochemicals, you possibly can take pleasure in these nutty-tasting seeds in infinite methods. Entire, floor, or cold-pressed within the type of flaxseed oil, you possibly can add flax to numerous dishes and recipes to reinforce their dietary worth.
Floor Flax vs. Entire
Should you’ve ever shopped for flaxseeds, you’ve probably come throughout complete and floor flax. Finally, each are nutritious. Nevertheless, one sort takes the cake. Floor flax, child. On the subject of complete flaxseeds, they’re pretty troublesome to crack (even with cautious chewing). As such, if flaxseeds move via 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. Need to grind your flaxseeds at residence? We’ve a tutorial for you!
Flaxseed Storing Tips
Properly storing flaxseeds is essential to maintaining their freshness and nutritional value. Light and heat are not their friends! Therefore, it’s best to keep flaxseeds in an airtight container—such as a glass jar—in your fridge. When possible, buy whole flaxseeds (they have a longer shelf life) and grind your flaxseeds at home. Simply grind your flaxseeds as needed, ideally as part of your weekly meal prep. In turn, 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, keeping your digestive system functioning smoothly. Additionally, their high fiber content acts as a prebiotic, providing nourishment for the bacteria in your gut. Furthermore, flaxseeds contain lignans, which have antioxidant and anti inflammatory properties. These compounds may also assist stability hormones! Improve digestion, help a various microbial neighborhood, and foster a more healthy intestine surroundings with these tiny however mighty seeds.
15 Flaxseed Recipes for Intestine-Pleasant Goodness
Unsure the way to incorporate flaxseed into your day by day weight loss plan? We’ve you lined. From oatmeal and smoothies to salads and power bites, a touch 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, prime your bowl with a spoonful of flax for added fiber. Your weekday breakfast simply acquired 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 excellent for these with allergic reactions or meals preferences. Youngsters love them as nicely!
Gluten-Free Dairy-Free Brownies
Retaining 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 may add your seeds, complete, 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 season 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.
Wholesome Inexperienced 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.
Inexperienced Goddess Pasta Salad
With elements 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 prime 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 touch of floor flax on prime. And this salad with fruit is not 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 a further increase of fiber, sprinkle one other few teaspoons on prime of your bowl.
Pumpkin In a single day Oats
The make-ahead breakfast that’s excellent for busy mornings. Creamy, completely spiced, and barely candy, you’ll by no means comprehend it’s loaded with fiber and wholesome fat. Add a further 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 touch of flax on prime.
Banana Cashew Baked Oatmeal
Talking of bananas, in case 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 preserve 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 thing and extra. Drizzle the highest with flaxseed oil and also you’re good to go.
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