The National Institutes of Health give flaxseed a grade of C, indicating unclear evidence for using flaxseed to treat obesity. The Mayo Clinic recommends ground flaxseed as a source of omega-3 fatty acids. Dr. Andrew Weil includes flax in an anti-inflammatory diet indicating that weight can be lost through the diet, although the diet is not designed for that reason. A teaspoon a day of ground flaxseed is a good place to start.
Add to Cereal
Using a coffee grinder, grind a teaspoon of flaxseed. Whole flaxseed can pass right through the digestive system and never be broken down. Ground flaxseed is more likely to mix with other foods and enter the digestive process. Sprinkle the ground flaxseed over the top of a hot, whole grain breakfast cereal like oatmeal, steel cut oats and quinoa. Dress up the cereal by adding milk (soy or low-fat), walnuts (for added omega-3's), raisins, cinnamon or dates.
Bake With Flax
Grind a tablespoon of flaxseed and add it to homemade muffins. Flax adds a nutty flavor to anything it is included in. Make the muffins banana nut with an extra punch of nutty flavor. Flax, a gluten-free ingredient, can also become the substitute to eggs or fat in a baking recipe. The substitution is 3 tablespoons of ground flax to one tablespoon of margarine and 1 tablespoon of ground flax plus 3 tablespoons of water to each egg. Mix the flax and water right before adding it to the batter. Use golden flax when baking light colored items; the dark brown seeds will show as dark specks in light colored baked goods. Cooking with flaxseed requires some experimentation, so don't give up after the first try. There are flaxseed cookbooks available if you need more ideas.
On the Go
Add an extra teaspoon when grinding the morning flaxseed and place it in a small zip bag. Sprinkle the ground flaxseed over that lunch time salad, use it in a cup of coffee or two or slip into a cup of tea. It's also good with a baked potato, a cup of yogurt, mixed into condiments or a sandwich. You can also throw it across a simple peanut butter and cracker snack. Refrigerating the ground flax may extend its freshness. Die-hards can keep a coffee grinder at their work desk and a bag of whole seeds in the office refrigerator for grinding.
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