Health boost: Add flaxseed to your diet

Like many foods, flaxseed often is considered a cancer-fighting food.

Truth be told, flaxseed may contribute to lower cancer risk, but research is too limited for it to be recommended. It is, however, a good source of fiber and healthy fats.

You can purchase it whole, ground or as flaxseed oil. Grind whole flaxseed in a coffee or spice grinder.

Flaxseed storage

• Whole: store in an airtight container in a cool, dry place.
• Ground: stored in the refrigerator or freezer in an airtight, opaque container.
• Oils: store in the refrigerator in an opaque bottle.

Flaxseed uses

You can use ground flaxseed in many ways. Add it to hot cereal, smoothies, yogurt and baked goods. Use oil on salads, but not for cooking.

If you want to add it to your diet, start slowly with a small amount such as one tablespoon of ground flaxseed. Drink plenty of fluid to help move the added fiber through your system.

Here’s a recipe that includes flaxseed as an ingredient.  Apples and raisins keep in moisture and the added flaxseed give a nutty flavor to these muffins:

Flaxseed Apple Raisin Muffins

Start to finish: 1 hour

Serving: One muffin

Makes: 12 muffins

Ingredients

• 1-1/4 cup flour (can be partially whole wheat)
• 3/4 cup ground flaxseed
• 2/3 cup sugar
• 1 teaspoon baking powder
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/4 teaspoon salt
• 2 eggs
• 2 tablespoons canola oil
• 1/2 cup unsweetened applesauce
• 1 cup buttermilk
• 1/2 cup golden raisins

Instructions

Heat oven to 375 degrees. Spritz a muffin tin with cooking spray or use paper muffin cups.

In a large bowl, blend flour, flaxseed, sugar, baking powder, cinnamon, nutmeg and salt.

In a separate bowl, mix eggs, oil, applesauce, buttermilk and raisins. Add to large bowl of dry ingredients and mix only until combined. Scoop the batter into 12 muffin cups.

Bake for 30-35 minutes.

Nutrient information

Each serving contains: 231 calories; 9 grams fat (less than 1 gram is saturated); 34 grams carbohydrate; 6 grams protein.

Source: American Institute for Cancer Research

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