How to Get More Flaxseed Lignans in Your Diet

By now, you're probably aware of the health benefits of flaxseed. Ground flaxseed is a rich source of flaxseed lignans which are thought to reduce the risk of breast and prostate cancer as well as lower cholesterol levels. The problem is getting enough flaxseed in your diet to make a difference. Ideally, you should be getting three tablespoons of ground flaxseed per day. Here's how to add more flaxseed lignans to your diet.

Instructions

Difficulty: Moderately Easy

1. To get more flaxseed lignans in your diet, sprinkle ground flaxseed on your cold cereal or oatmeal in the morning.
2. When you bake cakes and cookies, substitute ground flaxseed for a portion of the flour.
3. Add flaxseed along with fruit and nuts to your yogurt or pudding.
4. Substitute ground flaxseed for bread crumbs in your recipes. Coat chicken, fish, or tofu with the flaxseed before baking in the oven.
5. Sprinkle ground flaxseed on salads in place of almonds or other nuts.
6. Stir ground flaxseed into soups.
7. If you make your own bread, add ground flaxseed to your bread mix.
8. Add ground flaxseed to your next milkshake or smoothie. It will give it a nutty taste and will vastly increase the health value.
9. Stir flaxseed into fresh cottage cheese along with fresh fruit for a cool, refreshing, high protein snack.

Tips & Warnings

• Always grind flaxseed before adding it to recipes. This allows the flaxseed lignans to be released from their hard outer coating to give maximal health benefits.