While flax seeds are an amazing health food, before you start eating them, you should know that you can’t just eat the seeds alone. Whole flax seeds are not fully bioavailable, so you won’t get all the nutritional value of the oils contained in the seed. This means that you’ll have to either get ground flax seeds or grind them yourself for most flax seed recipes. I would suggest doing the latter, as it’s super easy to make your own ground flaxseed with a cheap household device that you probably already have.
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.
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