Thursday, September 30, 2010

Flaxseed & A Smoothie Recipe

Worried about your heart health or lowering your cholesterol? Flaxseed can help! What's found inside each flaxseed or flaxseed meal could be better health.

F is for Fiber. Just two tablespoons of flaxseed meal delivers 4 grams of fiber, as much fiber as 1-1/2 cups of cooked oatmeal! Studies suggest that when flaxseed meal is added to the diet, harmful LDL cholesterol drops, while good HDL cholesterol stays put.

L is for Lignans. Here's where the flaxseed story gets major points. Flaxseed contains high levels of nautral antioxidants called lignans. The lignans in flaxseed can bind with circulating substances that might promote unchecked cell growth. Many plant foods have some lingnans, but flaxseed has 75 times more than any other. To get the lignans that are in just two tablespoons of flaxseed meal, you'd need to eat about 30 cups of fresh broccoli. Lignan in flax seed shows a lot of promise in fighting disease--including a possible role in cancer prevention especially breast cancer.

A is for Alpha-linolenic Acid. Modern diets-even healthy ones- are routinely deficient in omega-3s. Flaxseed is a mega-source for the plant version of omega-3 called alpha-linolenic acid. The oil in flaxseed is about 50% alpha-linolenic acid. Canola and walnut oils, the next highest sources, have about 10%. But most foods have far less. One serving of flaxseed meal contains 2400 milligrams of omega-3.

X is for Excellent choice. Should you consider adding flaxseed meal to your diet? "Absolutely," say many doctors and nutritionists.

How to use flaxseed meal:
  • Sprinkle on hot or cold cereal.
  • Blend into juice or smoothies
  • Sprinkle on salads.
  • Add to meatballs or meatloaf.
  • Sprinkle on yogurt.
  • Mix into casseroles.

Flaxseed meal has a light nutty flavor.

Just recently I’ve started eating yogurt again, Greek yogurt to be exact and I thought what a better way to add protein to my diet then making incorporating it in to a smoothie some mornings for breakfast and it's also an easy way to add flaxseed in to my diet.

Smoothie Recipe


½ cup of Greek Yogurt (I used raspberry flavored yogurt)

1 banana

2 tablespoons flaxseed meal

Several ice cubes

Splash of Water or Milk


Cut banana in to multiple pieces and place in blender. Scoop yogurt and flaxseed and place in blender on top of banana.

Add several ice cubs and a splash of water or skim milk. Blend for 30 seconds.

If smoothie is too thick add more water or milk.



  1. yum i will have to try this! i have some chobani pineapple in my fridge right now! I haven't tried it yet, but i've heard if you like pineapple its the way to go :)

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