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Flaxseeds

Illustration

Preparation, uses, and tips

Flaxseeds should be ground before using, for better digestion. In addition to sprinkling them on cereals, salads, casseroles, and desserts, ground flax can be used in baking to boost nutritional content. Flaxseeds combined with water in a blender become quite viscous and can be used to replace eggs in many recipes. Flax oil is used as a salad oil or can be drizzled over cooked foods. Flax oil is unstable at high temperatures and should not be used as a cooking oil.

Buying and storing tips

Although the flax plant is grown to produce a variety of products from linen, to paper, to linseed oil, it also produces flaxseed oil. While flaxseed oil can only be preserved for a month or two with refrigeration, flaxseeds appear to be more durable and retain their healthful components for long periods at room temperature.

Varieties

Flaxseeds are sold whole or ground. You can ground whole flaxseeds at home in a coffee grinder.

Nutrition Highlights

Flaxseeds, 1 Tbsp
Calories: 59
Protein: 2.3g
Carbohydrate: 4.1g
Total Fat: 4.1g
Fiber: 3.3g
*Good source of: Magnesium (43.4mg)

*Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

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