My doctor recently suggested I try to incorporate more Omega-3s into my diet. I'm a vegetarian (so, no fish or fish oil), and I'd prefer "real food" to supplements in a pill form. Does anyone have good recipes that include flaxseeds or flaxseed meal or oil? I'm especially interested in breakfast items (muffins, breads, bars, etc.).
I just grind a couple of TBS. in my spice grinder and stir it into my yogurt. Sort of like Grapenuts and yogurt. You certainly can mix it into muffin or pancake batter too. I think you will find grinding it makes it easier to eat and reduces some of the slime factor it tends to lend. You should not grind anymore than you are going to use at the moment. If you grind a whole bunch of it, it will lose some of the essential nutrients you are eating it to gain.
Make your own granola and include flaxseed as one ingredient. DH eats a mix of high-fiber grains with yogurt every day which includes flaxseed, wheat bran, rolled oats etc. It has no added sugar because he likes it plain but you could vary this with dried fruit and other add-ins.
I recently started eating flaxseeds and did some research on it. I frankly don't remember all the specific medical and nutritional terms, but in general:
To get the most beneficial value from flaxseeds, buy whole seeds and grind them in a coffee grinder, small batches at a time so it'll always be fresh (the oil goes rancid quickly). Keep it in the fridge. You should grind the seed because your body may not be able to digest the whole seed.
With the oil, you don't get the benefit of fiber and a type of antioxident that's in the seed, but if you do choose the oil, make sure it comes in a dark bottle (less light exposure), also it can go rancid quickly (keep oil in the fridge too). Flaxseed meal is a waste of money.
From what I've read, flaxseed/oil should be eaten raw, or you lose some of the benefits in cooking.
Also the suggested daily intake is 1 to 2 teaspoons a day.
I mix it in my yogurt. The granola suggestion sounds great. It should be good sprinkled on salads too.
I use it as an egg replacer in baked goods. You take one tablespoon of seeds and grind them with 1/4 c. of water, then let it sit a few minutes until it gels. That makes enough to replace one egg.
Otherwise, I've mixed ground seeds into pancakes, granola, falafel, veggie burgers - basically anything.