Flaxseed 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. Flaxseeds are usually not consumed whole but rather ground as this allow for the 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 know 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 (Murray & Pizzarno).
Flaxseeds are best bough whole to hold their self life. Once they have been ground up at home they should be store 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
QUICK SERVING IDEAS:
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.
Lipski, Elizabeth. Digestive Wellness: Strengthen the Immune System and Prevent Disease Through Healthy Digestion.
Murray & Pizzorno (2005). The Encyclopaedia of Healing Foods.