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Ground Flaxseed vs Flaxseed Oil
Flaxseed is a nice supplement to a diet rich in EPA and DHA. Flaxseed is a potent source of alpha-linolenic acid, an essential fatty acid. Our bodies use ALA as is, without turning it into the other two omega-3 fats. Many people supplement with flaxseed oil, but most people already consume enough ALA in their diets. In fact, there is some data that too much ALA may increase the risk of prostate cancer. I like ground flaxseed versus oil because, along with just a limited amount of the healthy fat, you get a very important fiber called lignin, which is found only in small amounts in our diets. Lignin is an indigestible fiber that may help control weight, blood sugar levels, and blood cholesterol. Additionally, lignins may actually  help prevent prostate cancer. So I am an advocate of using ground flaxseed and I only recommend using flaxseed oil occasionally.

You can buy flaxseed whole or already ground in a meal form. I prefer the seeds to flax oil. Always keep the seeds refrigerated or they will become rancid. The seeds must be ground for you to get the nutritional benefit. While cows have the kind of teeth and digestive system to chew up flax seeds, we don’t, so the seeds come out the way they went in: whole. All the good nutritional qualities of the flax seed would pass right through you if you did that. We must grind them first.

Where to Get Ground Flaxseed
Flax seeds can usually be had for about $1 per pound in the bulk section of your grocery store. You can use packaged flax meal, but again, don’t try eating the seeds whole because the seed hull is non-digestible. An easy way to grind your flax seeds is to use a cheap coffee bean grinder. Some people keep a small grinder just for their flax, so they don’t have to mix their flax seeds with their coffee beans.

As far as taste goes, many people love the nutty taste of flax mixed into a bowl of cereal or yogurt, while others find it to be an acquired taste. I like the taste best when freshly ground, so I have a tiny little burr coffee grinder at home that I use only for flax. I keep the seeds in the fridge and every morning I grind them and put them on my cereal. I do, however, keep ground flax meal around for when I travel.

If taste is an issue for you, blending flax seeds into a smoothie, scrambled eggs, or hamburger meat can easily mask the taste and sometimes even enhance the flavor of your meal. The easiest way to add ground flax to your diet is to just throw a tablespoon of it into your cereal or oatmeal in the morning.

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You ready for it?

Okay, here it is…

You might not need flaxseed oil.

That’s right. You might not need flaxseed oil at all. But allow me to explain what I mean:

Flaxseed oil has become quite the buzzword in recent years. Most people make mistakes in their nutritional diet when they hear about something like flaxseed oil and just start taking it without doing any research (if you’re reading this, this is probably not you). To make matters worse, they think that everything with the word “flax” in it is equal or has the same benefits. Some don’t even know about flax seeds because they only ever hear about the oil. After you learn the information presented here, you’ll know whether flaxseed oil is right for you, or if you should take flax seeds instead.

“What is the Benefit of Flaxseed Oil over Flax Seeds?”

In truth, the benefits of flaxseed oil are the same as the benefits of flax seeds, with some key differences. When I said that you might not need flaxseed oil, I was hinting at the fact that you might be better off getting flax seeds instead. That is not to say that flaxseed oil is bad, but it’s usually more expensive than buying the seeds themselves. More importantly, the differences in nutritional value are what you need to know about before choosing one or the other.

Flaxseed oil is pressed from the flax seed, and the result is a separation of the seed’s oils and the left over flax meal. This left over flax meal contains very little of the good fats that you want to consume. On the flip side of this, however, the separated flaxseed oil does not retain the dietary fiber that is left over in the crushed flax hulls. As you can see, there is a give and take here, but flaxseed oil allows you to add omega 3, 6, and 9 fats to your diet much more easily.

Also left over in the hulls are most of the cancer-fighting lignans that are very beneficial to your health. Some flax oil products will have lignans added, although even with this, the end result is only a small percentage of the total lignans that originated from the whole seed. So why don’t they just keep adding more lignans to the oil? Well, if the oil manufacturers added too much, the flaxseed oil would get too thick and cloudy from the fiber that the lignans are contained in. Again, whether or not this is an issue depends on what you personally need in your diet.

If you are still not sure which option is best for you, then perhaps knowing how much oil is in a flax seed would help. There’s about a 3:1 ratio of seed to oil; that is, approximately 3 tablespoons of flax seed is equal to 1 tablespoon of flaxseed oil. To calculate how much oil you get from eating the seeds by weight, you take the weight of the seeds and multiply it by 0.4, or 40%.

If this is a satisfactory amount of oil for your diet and you need more fiber in your diet, then flax seeds are the way to go. Basically, it’s either the fats or the fiber–if your diet calls for more fats, go with flaxseed oil. If you need more fiber, go with the flax seeds. Of course, if money isn’t a concern, then it wouldn’t hurt to get both flax seeds and flaxseed oil.

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Flax Seed Muffins

Why not get the full flax seeds benefit from a snack, breakfast, or even dessert? These delicious flax seed muffins are a perfectly healthy choice when you’re craving something sweet.

1 Cup dried currants
1/2 cup all-purpose unbleached flour
1/2 cup whole-wheat flour
1/2 cup chopped walnuts
3 tablespoons flax seeds, ground
1/3 cup Splenda
2 tablespoons sugar
1-1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
2 large eggs
1/2 cup carbohydrate-controlled sugar-free yogurt (vanilla or fruit flavors are fine)
2 tablespoons canola oil

Preheat the oven to 400 degrees F

In a medium bowl, combine the currants, flours, walnuts, ground flax seeds, Splenda, sugar, baking power, baking soda, and salt. Set aside. In a large bowl, combine the eggs, yogurt, and oil.

Add the dry ingredients to the wet ingredients and mix by hand until the flour is incorporated. Spoon into 12 paper-lined muffin cups. Bake 20 to 25 minutes, until toothpick removes cleanly

Makes 12 muffins. Each muffin contains 3 grams of dietary fiber.

Flax Oil Salad Dressing

If flax seeds recipes sound like a lot of work, don’t worry – you can always use flaxseed oil instead of flax seeds. Here’s my favorite recipe for a killer salad dressing using flaxseed oil.

1/2 cup organic flaxseed oil
1/4 cup lemon juice
1 teaspoon Dijon mustard
1 clove garlic, minced
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon sea salt
Dash of black pepper

1. Put all of these ingredients into a jar or bottle with a tight-fitting lid.

2. Shake vigorously.

3. Pour a liberal amount on your salad and store it in the refrigerator after you are done.

This recipe yields 6 servings (for a serving size of 2 tablespoons) and should last in the fridge for up to one week. As for its nutritional value, this salad dressing is only 160 calories with 18 grams of fat (1.5g saturated, 3g monounsaturated, 12.5g polyunsaturated), 0 grams of protein, 1 gram of carbohydrates, 0 grams of fiber, and 210 milligrams of sodium. More importantly, you will be getting 10 grams of omega 3s (ALA) per serving.

Fresh Mexican Salsa With Flaxseed Oil

A zesty traditional Mexican salsa now made even better with the addition of flaxseed oil. Great for dipping tortialla chips or as a sauce on enchiladas, burritos, and tacos.

3 tomatoes, diced
4 sprigs fresh cilantro
1/2 medium onion, diced
1 green onion
1 small jalapeno pepper
1/2 cup tomato sauce
3 tablespoons organic flaxseed oil

Combine tomatoes, cilantro, onions, and jalapeno pepper in a blender or food processor and process to desired consistency, chunky or saucy. In a separate bowl combine tomato sauce and flaxseed oil. Stir to uniform consistency. Combine all ingredients. Chill and serve.

Flaxseed Oil Hummus

A fantastic-tasting Middle Eastern dish to be used as a dip or as a filler in pita pocket sandwiches; an excellent source of complete protein and now essential fatty acids

one, 15-ounce can or 1-2/3 cups cooked garbanzo beans (chick-peas), drained (save the liquid)
1/4 cup tahini (sesame seed paste)
3 tablespoons lemon juice
3 tablespoons organic flaxseed oil
2 medium cloves garlic
1/4 teaspoon ground coriander
1/4 teaspoon cumin
1/4 teaspoon paprika
dash cayenne
1/4 cup minced scallions
2 tablespoons minced fresh parsley (for garnish)

In a blender or food processor, process the garbanzo beans, tahini, lemon juice, and flaxseed oil until the mixture reaches the consistency of a coarse paste. use as much of the garbanzo liquid and/or water as needed. Add the garlic, coriander, cumin, paprika, and cayenne and process the ingredients again to combine thoroughly. Transfer the hummus to a bowl and stir in the scallions. Cover and chill, adding the parsley just before serving.

Keep an eye on this page for more flax seed recipes.

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