CHIP Alumni Association (PACAA)

CHIP Tip No. 14: Fun with Flaxseed
from CHIP Clinical Manager Amy Lister, R.D.

Flax seed is an important component in a healthy diet.

Of all plants, flax seed has the wonderful distinction of containing the most lignans—components with properties shown to prevent breast and colon cancer. Flax seed also is a great source of soluble and insoluble fiber, contains omega-3 fatty acids that can reduce the risk of heart disease, and may have a positive effect on auto-immune disorders such as arthritis and lupus.

Looking for a creative way to incorporate flax seed into your diet? Perhaps you enjoy sprinkling ground flax seed into your oatmeal, but have moved away from hot cereal for the summer and aren't sure how else to use it. Flax seed is actually quite versatile. It adds a nice nutty taste to baked goods, rice dishes and even casseroles. Other ideas include: sprinkling ground flax seed on a salad instead of croutons; adding it to your favorite pancake or waffle batter; and making a homemade granola incorporating ground flax seed.

A few specifics to remember when using flax seed:

• The seed must be ground for the body to absorb all of its nutrients and therefore obtain maximum health benefits.
• Either purchase ground flax seed—usually labeled “flax meal”—or grind the seeds yourself in a coffee grinder or spice mill.
• To maintain flax seed's or flax meal's freshness, be sure to store according to the manufacturer's recommendations. Note: Ground flax seed will keep in the refrigerator for approximately one month.

Try this tasty high-fiber side dish as a new way to use flax.

Bulgar and Flax Pilaf

• 1 tsp. olive oil
• 1 cup bulgar wheat
• ¼ cup ground flax seed
• 1 onion, minced
• 1 tomato, diced
• 2 cups vegetable broth
• 1 tsp. fresh basil or oregano, finely chopped

1. In a saucepan, heat olive oil over medium heat.
2. Add bulgar, onion and flax. Stir until bulgar is golden brown (about 3 minutes).
3. Stir in tomato, broth and herbs.
4. Cover and heat until boiling; reduce heat and simmer for 15 minutes.
5. Turn off heat, remove lid and separate with a fork.
6. Let stand about 10 minutes before serving.

Nutrition information per ¾ cup (makes 5 servings): Calories 170, fat 3.5 gm, cholesterol 0, carbohydrates 31 gm, fiber 8 gm, protein 6 gm, sodium 200 mg