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Oats and Flaxseeds

Flaxseeds are shaped like sesame seeds but are slightly larger and have a hard shell that is smooth and shiny. They have an earthy nutty flavour. Seeds are usually not consumed whole but rather ground as this allow us to easily absorb their nutrients.

Flaxseeds are an excellent source of Omega-3 essential fatty acids and Alph-linolenic acid (ALA) as well as phytoestrogens known as lignans. They are a good source of dietary fibre, magnesium, potassium, and manganese, they are also a good source of the minerals phosphorus, iron and copper.

They are best bought whole to hold their shelf life. Once they have been ground up at home they should be stored in the fridge to prevent them from oxidation and spoilage.

A typical serving size is 1 or 2 tablespoons.Single serving size =15g (approx. 2 tablespoons)

Per 100g.        Per single serving

Energy (kJ).                                      2 234                335

Protein (g)                                        18.3                   2.7

Glycaemic Carbohydrate (g)           .2                       0

of which total sugars (g)                  1.6                     0.2

Total fat (g)                                       42.2                   6.3

of which Saturated fat (g)                3.7                     0.6

of which Trans fat (g)                       0.0                     0.0

of which Polyunsaturated fat (g)      28.7                  4.3

Dietary fibre (g)                                27.3                  4.1

Total Sodium (mg)                            30                     5


Sprinkle ground flaxseeds onto your cold or hot cereal.

Add flaxseeds to your muffin, cookie, or bread recipes.

Pump up your breakfast shake with ground flaxseeds.

Give your vegetables a nuttier flavour with ground flaxseeds.

Add to salads and rice.

    Flaxseeds and oats   Almond and flaxseed bread                                                     


Lipski, Elizabeth. Digestive Wellness: Strengthen the Immune System and Prevent Disease Through Healthy Digestion.

Murray & Pizzorno (2005). The Encyclopaedia of Healing Foods.

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