How to Eat Flaxseed?
Flax Seed B12 Laddu
100% Organic Flax seeds
With Sources of Many Nutrients
100% Organic Flax seeds Enriched with Vitamin B12
Flax seed - Nutrition, Benefits, Types, How to Eat
Dr. Achyuthan Eswar recommends that in order to get maximum benefits from flaxseed, it has to first be ground into a powder that is more digestible.
Whole flaxseed can pass through the digestive tract without being broken down enough for the body to absorb all the nutrients because their outer skin is quite tough. Now we wouldn't want that after taking the effort to saying yes to having flaxseeds daily!
I understand that amongst plant foods some seeds are necessary to be had every day.
They are:
1. Sesame Seeds.
2. Sunflower Seeds
3. Flaxseeds
They are very healthy and should be consumed often. In that ground flaxseed powder is a true friend of the heart!
How To Use Flaxseeds In Indian Cooking?
How to use Flaxseed in Indian Cooking?
Just listening to folks using flaxseeds in their food, I figured you could use it in different ways. Some of them include:
1.) Flaxseeds Chutney. Add flaxseed to any spicy chutney.
2.) Add Flaxseeds to plant-based mylks.
3.) Use Flaxseeds in Rotis, Khakras, Chapattis.
4.) Make Flaxseed Podi along with Chutney powder.
5.)Flax seed raita with plant-based curds.
6.) Flax seed smoothie.
7.) Healthy Baked Cookies with Flaxseeds.
8.)Flaxseed biscuits.
9.) Flaxseed Peanut butter.
10.) Multigrain breads
11.) Flax seed Shakarpara
12.) Homemade veg protein powder with flaxseed
13.) Buckwheat bread with flax seeds
14.) Almond Bread with Flax seeds
15.) Jowar bread with flax seeds
16.) Gluten free Almond flax seed bread without eggs
17.) Multigrain Methi Thepla with flax seed
18.) Pre-workout Smoothie with Flaxseeds for Athletes
19.) Healthy Lunch salad with flax seeds
20.) Flax seed Laddus enriched with Vitamin B12
21.) Peanut Butter Coconut Balls with Flax seeds
22.) Oats Granola Bars with Peanut Butter and Flax seeds
23.) Coconut Flour Eggless Pancakes with flaxseeds
24.) Lactose-free Multigrain healthy cracker with flax seeds
25.) Multigrain Methi Thepla Dough with Flax seeds
26.) Zucchini and flax seed muffins
27.) Raspberry Oatmeal Flax seed Nut Bars
28.) Coconut Basil Flaxseed Smoothie
29.) Flax seed crackers with beetroot dip
30.) Rajgira Buckwheat Brown Rice Flour Khakhra with flax seed
31.)Flax seeds chutney
Mix
32.) Vegetable Dosa with Flax seeds
33.) Kosambari with flax seed.
I felt, rather than trying to figure out how to use it daily, or popping in supplements, I should supply products from Sampoorna Ahara that offered people flaxseeds in the most interesting manner offering all nutritional properties like lignans, antioxidants and fiber, naturally.
It was time to get to the table to create an invention.
Just Listening To folks using flaxseeds in their food, I figured you could use it in different ways. Some of them include:
Just Listening To folks using flaxseeds in their food, I figured you could use it in different ways. Some of them include:
1.) Flaxseeds Chutney. Add flaxseed to any spicy chutney.
2.) Add Flaxseeds to plant-based mylks.
3.) Use Flaxseeds in Rotis, Khakras, Chapattis.
4.) Make Flaxseed Podi along with Chutney powder.
5.) Flax seed raita with plant-based curds.
6.) Flax seed smoothie.
7.) Healthy Baked Cookies with Flaxseeds.
8.) Flaxseed biscuits.
9.) Flaxseed Peanut butter.
10.) Multigrain breads
11.) Flax seed Shakarpara
12.) Homemade veg protein powder with flaxseed
13.) Buckwheat bread with flax seeds
14.) Almond Bread with Flax seeds
15.) Jowar bread with flax seeds
16.) Gluten free Almond flax seed bread without eggs.
17.) Multigrain Methi Thepla with flax seed
18.) Pre-workout Smoothie with Flaxseeds for Athletes
19.) Healthy Lunch salad with flax seeds
20.) Flax seed Laddus enriched with Vitamin B12
21.) Peanut Butter Coconut Balls with Flax seeds
22.) Oats Granola Bars with Peanut Butter and Flax seeds
23.) Coconut Flour Eggless Pancakes with flaxseeds
24.) Lactose-free Multigrain healthy cracker with flax seeds
25.) Multigrain Methi Thepla Dough with Flax seeds
26.) Zucchini and flax seed muffins
27.) Raspberry Oatmeal Flax seed Nut Bars
28.) Coconut Basil Flaxseed Smoothie
29.) Flax seed crackers with beetroot dip
30.) Rajgira Buckwheat Brown Rice Flour Khakhra with flax seed
31.) Flax seeds chutney Mix
32.) Vegetable Dosa with Flax seeds
33.) Kosambari with flax seed.
1. Flaxseeds Chutney. Add flaxseed to any spicy chutney.
2. Add Flaxseeds to plant-based mylks.
3. Use Flaxseeds in Rotis, Khakras, Chapattis.
4. Make Flaxseed Podi along with Chutney powder.
5. Flax seed raita with plant-based curds.
6. Flax seed smoothie.
7. Healthy Baked Cookies with Flaxseeds.
8. Flaxseed biscuits.
9. Flaxseed Peanut butter.
10. Multigrain breads
11. Flax seed Shakarpara
12. Homemade veg protein powder with flaxseed
13. Buckwheat bread with flax seeds
14. Almond Bread with Flax seeds
15. Jowar bread with flax seeds
16. Gluten free Almond flax seed bread without eggs.
17. Multigrain Methi Thepla with flax seed
18. Pre-workout Smoothie with Flaxseeds for Athletes
19. Healthy Lunch salad with flax seeds
20. Flax seed Laddus enriched with Vitamin B12
21. Peanut Butter Coconut Balls with Flax seeds
22. Oats Granola Bars with Peanut Butter and Flax seeds
23. Coconut Flour Eggless Pancakes with flaxseeds
24. Lactose-free Multigrain healthy cracker with flax seeds
25. Multigrain Methi Thepla Dough with Flax seeds
26. Zucchini and flax seed muffins
27. Raspberry Oatmeal Flax seed Nut Bars
28. Coconut Basil Flaxseed Smoothie
29. Flax seed crackers with beetroot dip
30. Rajgira Buckwheat Brown Rice Flour Khakhra with flax seed
31. Flax seeds chutney Mix
32. Vegetable Dosa with Flax seeds
33. Kosambari with flax seed.
I felt, rather than trying to figure out how to use it daily, or popping in supplements, I should supply products from Sampoorna Ahara that offered people flaxseeds in the most interesting manner offering all nutritional properties like lignans, antioxidants and fiber, naturally. It was time to get to the table to create an invention.
The Flaxseed Addiction
An Innovative Way to Consume Flaxseed
The tall steel tiffin box was kept at our doorstep this morning as usual. I flicked open the clasps of my box with familiarity and subconsciously searched for the little innocuous sweet that came with the meals everyday. I popped it in my mouth curious about which flavor I would get today. The flavors, I knew, could be,
- Vanilla
- Chocolate or
- Elaichi
"Hmm….Elaichi! My favourite.”, I hummed to myself. As I write this now I realize that it has become a habit to first eat my flaxseed laddu before anything else. How quaint!
If you have had meals from Sampoorna Ahara before, you would know that the flaxseed laddu that comes with them everyday is the best part of the meal. I’ve seen grown adults become excited like little children when they see it. My mother has many times come to me saying that a customer complained to her that they had not gotten their flaxseed laddu that day. It amused us that such a small little thing could be so loved. What is so great about it, you may ask. It isn’t just the flavours or the taste that appeals to all but also the convenience.
Why I eat Flaxseed Laddu?
Being a business woman and a mother to a young child, I sometimes miss taking care of myself the way I used to earlier.
I love my laddus as :
- They give me my daily dose of flaxseed and
- They are fortified with Vitamin B12
As a vegan, B12 is very important to take. What a relief that I don’t need to even remember to do so! All I need to do is simply enjoy my sweet. Just a spoonful of flaxseed and dates helps the medicine go down?
Whole flaxseed can pass through the digestive tract without being broken down enough for the body to absorb all the nutrients. They are fortified with Vitamin B12
FLAXSEED IS A DAILY REQUIREMENT. THEY HELP REGULATE BLOOD PRESSURE, GOOD FOR DIGESTION AND
Button textTop 3 Reasons to Consume Flaxseed Daily
Eating Flaxseed is 'highly useful'!
Did you know that the Latin name for flaxseed, Linum usitatissimum, means "highly useful?" The components of flax plants and their by-products like flaxseed oil have been used for many purposes as medicine and animal feed for centuries.I took it upon myself to research this magical ingredient and was also pleasantly surprised to find that it is one of the world’s oldest crops and originated right here in India!
It's funny how we ourselves have forgotten our history when the rest of the world talks about it so highly.
Till date, I assumed it was an expensive, imported ingredient from somewhere in the Western world! That is sort of true as Canada is the largest producer of flaxseed in the world right now followed by Asia and Europe. An article I read recently mentioned that in the Middle Ages, Ayurvedic doctors used flaxseed primarily for its anti-inflammatory properties and to cure kidney disorders.
Fun fact: I also found out that the crop is used to make linen! How interesting is that!
Health Benefits
A quick assessment showed me that flaxseeds helped with easing difficulties associated with the following conditions:
1. Heart Disorders
2. High Cholestrol
3. Breast Cancer
4. Prostrate Cancer
5. Diabetes
6. Constipation
7. Menopause
8. Dehydration
| " We were devastated when my grandmom and mom were both diagnosed with cancer just three years apart. This is when I began to create an awareness within myself of the different kinds of food that would be beneficial to those who are suffering from such ailments. The benefits of flaxseeds, especially flaxseed powder in helping such folks was one topics I spent time researching.
Once I knew what a great healer these little seeds were, I dug some more and learnt that there were many more miracles they could perform".
I learnt that they are filled with nutritional benefits that reduce the risk of heart disease, diabetes, high cholesterol, constipation apart from cancer. Instead of consuming an array of dietary supplements to prevent such diseases, one simply had to eat more flaxseed!
.
I was amazed to learn that the nutrients in flaxseed, mainly omega 3 fatty acids, rival the nutrients in algae and fish and are a great substitute for people who follow a plant based diet. Six grams of flaxseed a day gives you the equivalent of one concentrated dose of alpha-linolenic acid most commonly known as Omega 3- essential fatty acids. I got to know further that high levels of LDL cholesterol aka “bad” cholesterol increases the risk of heart diseases but a serving of flaxseed (1 tbsp. of ground flaxseed) a day keeps the ldl cholesterol levels at bay!
| Did you know that menopausal women are at a higher risk of breast cancer by 3% for each year that goes by?
According to a study done in 2014, postmenopausal women who attained menopause at 55 rather than 45 saw a 30% higher risk of cancer, breast cancer in particular. Pubmed.gov says, “...menopausal symptoms decreased and the quality of life increased among the women who used flaxseed for 3 months.” Doctors say that regular consumption of flaxseed has been shown to reduce levels of estrogen. Even otherwise, I hear that when it comes to women’s health, flaxseed could also play a role in decreasing symptoms of PCOS such as irregular periods.
Flaxseed is also especially beneficial in treating other types of cancer such as prostate cancer. Due to its antioxidant properties, when included in the diet of people who suffer from high cholesterol levels and obesity, flaxseed, I learnt, may help in reducing unhealthy fat stores, encouraging weight loss and maintaining good heart health.
| Fun way to lose weight if you ask me!
People with diabetes might benefit from adding flaxseed to their diet, say nutritionists, as it is a great source of fiber(soluble fiber), healthy omega-3 fatty acids and other plant nutrients all of which could potentially improve blood sugar levels and insulin sensitivity. Do you find it difficult to stay hydrated? No worries. Just try soaking flaxseed in water and drinking the gel like a drink. This preparation is recommended by doctors as a perfect way to make sure plenty of water is absorbed by the body instead of having to chug in liquids endlessly. You can see therefore how it might help in relieving constipation. The science behind it is the fact that flaxseed contains two types of dietary fiber: soluble and insoluble.
Insoluble fiber helps stools to soften by allowing more water to bind to them. Soluble fiber on the other hand, slows down the absorption of food and therefore helps with the slow release of sugars into the blood. A very helpful process for those who suffer from high sugar levels. Fascinating, isn't it? My recommendation is to get some organic flaxseeds, finely grind a little at a time into a flax meal, and store it in airtight containers to prevent oxidation.
Grinding the whole lot in one go might make it rancid. But the good news is that it is so facile to make, use and consume. It might be a special task you look forward to doing every week!
Top 10 Benefits of Flaxseed
I got curious about what Dr. Achyuthan Eswar had to say about flaxseeds. In a nutshell this is what he says:
- Flax Seeds Are Loaded With Nutrients
- Flax Seeds are High In Omega-3 Fats
- Flax Seeds Are a Rich Source of Lignans. Which May Reduce Cancer Risk.
- Flax Seeds Are Rich in Dietary Fiber
- Flax Seeds May Improve Cholesterol
- Flax Seeds May Lower Blood Pressure They Contain High-Quality Protein
- Flax Seeds May Help Control Blood Sugar
- Flax Seeds Keep Hunger at Bay, Which May Aid Weight Control Flax Seeds Can Be a Versatile Ingredient
Nutrition Facts of Flaxseed
Checking out what each serving of flaxseed might contain, revealed a storehouse of goodies.
Source: WolframAlpha
I learnt that a tablespoon of flaxseed powder can give you all the omega 3 fatty acids you require for the day. Such components in flaxseed were probably what made Hippocrates use it for abdominal issues many years ago.
Who knew such tiny seeds could hold the key to your good health? They do and it is no wonder therefore that they are one of the superfoods that are now widely enjoyed by so many.
Why is Flaxseed oil not as healthy as eating Flaxseeds?
Compare the nutrition facts of Flaxseed oil below with that of flaxseeds above.
Source: WolframAlpha
Without Dietary fiber, protein and rich minerals flaxseed oil is ripped off of all the healthy nutrients.
How does Chia Seeds Compare with Flax seeds?
Read the nutrition facts of Chia Seeds
Flaxseeds for proteins
Eating flaxseeds, I feel, is the easiest way to include proteins as well in your diet. For most non-vegetarians turned vegan, “How do we get enough plant-based protein?” is the primary question. Look no further! Flaxseeds, I am told, are rich in.- proteins,- glutamic acid,- arginine,- amino acids and- aspartic acid.
- Proteins
- Glutamic Acid
- Arginine
- Amino Acids and Aspartic Acid
| Imagine, a 100 grams of flaxseed contains 18 grams of protein!
That I think is an efficient supply of proteins!
Getting flaxseed into your diet is not a difficult thing at all, you should know by now. You can easily find flaxseed in all health food stores. Moreover, health foods are the hot topic of the century. Attention to health topics, naturally, have increased since the beginning of 2020 due to the devastation that covid-19 has left in its wake and people are searching for that one balanced diet with potential health benefits that could save us all. Its nutty flavor also makes it a perfect addition to your morning smoothie or your breakfast cereal. Flaxseed is also an excellent egg substitute. All you need is 1 tablespoon of flax meal (ground flaxseed) and 3 tablespoons of water. Mix them together and leave the mixture to sit for a few minutes. You could use hot water to speed up the process. This would be roughly equivalent to one egg. My personal favourite way of using it is to add it to a bowl of cold breakfast cereal that has nut milk, oats, whole wheat flakes, a variety of nuts and dried fruits. Who doesn’t love a cold cereal that is packed with so many nutrients!?
Eureka Moment for SampoornaAhara!
When Achyuthan first insisted that we use flaxseeds in our diet every day, that too in the powdered form, I remember we first made a tin of flaxseed flour using brown flaxseeds.
We got so enthusiastic about using it that we dumped generous portions of it into every dish that we cooked! Sambar, palya, soppu...you name it and we put flaxseed powder into it! Overdose of flaxseed you might agree!
Everything turned into a lumpy mush! The powder had capacity to absorb so much of water and swell up into a soft mush like isabgol, if you know what I mean! The family almost turned up its nose on flaxseeds!
Achyuthan had to quickly innovate if he were to encourage flaxseed intake not just with us, but also with his patients! During those days, he was only running the clinic.
We wondered if it was the issue with raw flaxseeds. We roasted them and powdered them and tried them in dishes again. Same result!
We used powdered flax seeds in payasam.
Well, the taste was good but the mush was still there!
We wondered if it had to do with the kind of flaxseeds and changed to another organic flax seeds brand...like the monk's ponytail, it still stayed mushed in front of us!
And so we twiddled our thumbs and sat looking at the innocent looking ground flax seeds.
We did some research on flax flour and discovered that folks called this a flax meal!
Some folks were brave enough to make flax seeds chutney and Flax seeds podi.
However, we would never be able to do that very well, we discovered. This was because the salt required to make such dishes was quite high and Achyuthan was never going to agree to making dishes with such high salt content!
It was one of those serendipitous days and our cook was slowly grinding some cut and deseeded dates in a food processor.
| We had a flash of inspiration and jumped up and exclaimed we knew what might be tried as the next experiment.
We measured out some dates and a few grams of flax seed powder. We put in some ellaichi powder, too and turned on the food processor a bit more.
We took the mixed lump out and tasted a wee bit. Our eyes went round! We were beginning to taste a form of flaxseed dish that might be most tasty!
We tried different mixes, varying the ratio of dates to flax meal each time and settled for a particular mix that tasted best..
| We tried the same ratio with different flavors and finally added the required amount of B12 equaling half the amount of B12 needed for the day. Our Flaxseed Laddu had arrived!
Dr. Achyuthan tried it on his relatives and patients and quite a few of them became addicts of the laddu!
Go on, then! Make it easy for yourself to add flaxseeds daily into your lives.
You can make them yourself or just give us a ping and we can have them delivered to your doorstep in a trice.
Wishing good health to you always!
Be blessed!
Aditi Eswar - Co-Founder, SampoornaAhara Healthy Desserts
Frequently Asked Questions related to Flaxseeds - How to Eat?
Often folks write to us asking us doubts about flaxseeds. These are some of the questions they ask:
References & Further Reading about Flax Seed
- The effects of flaxseed on menopausal symptoms and quality of life
- A randomized controlled trial of the effect of dietary soy and flaxseed muffins on quality of life and hot flashes during menopause
- Dr. Michael Greger on the Latest Research on Flax Seeds
Dr. Achyuthan Eswar & Flax Seeds Related
- Fix an Appointment with Dr. Achyuthan Eswar
- Plant Based Recipes Course by Dr. Achyuthan Eswar
- Plant Based Diet Masterclass by Dr. Achyuthan Eswar
- Baked Onion Pakoda Recipe | Oil Free Recipe
- Mixture Recipe | Diwali Recipe | Baked Zero Oil Mixture Recipe
Get Vit B12 & Omega-3
With Our Flaxseed B12 Laddu
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