Flax seeds are a rich source of lignans (compounds that help regulate hormone activity in our bodies) and one of the best plant sources of omega-3 fatty acids. In fact, one tablespoon of ground flax contains 1.8 g of omega-3s! Additionally, its high soluble fibre content can help with regulating bowel movements, slows the absorption of sugar into the bloodstream, and increases healthy bacteria in our gut. These effects help explain why several studies have shown that eating flax seeds regularly may decrease the risk of certain cancer types, such as breast and prostate.

We recommend consuming ground flax seeds rather than whole, since our digestive system can’t break down the outer shell of the seeds. Ground flax seeds can be added to smoothies, yogurt, salads, oatmeal, or baked into muffins and bread.

This delicious, easy and low carb oatmeal recipe can be made on the stove top or in the microwave. The combination of nuts and flax seeds provides a high amount of protein and fat to help keep you fueled throughout the morning.

 

Ingredients:

• ¼ cup whole or halved nuts (any combination of your choice)


• ¼ cup flax seeds or flax seed meal


• ¾ - 1 cup of any plant-based milk


• Pinch of salt


• 1 tsp cinnamon


• Optional sweetener of choice: pinch of stevia, teaspoon of honey, or maple syrup


• Optional add-ons: vanilla or almond extract, dark chocolate chips, fruit, yogurt, or nut butter

Directions:

1. Add nuts and flax seeds to a blender or food processor (if not already ground). Blend for about 30 seconds until a coarse flour is reached.


2. Add blended nuts and flax seeds to a pot with milk, cinnamon, and other optional ingredients. Simmer over low heat for 3-5 minutes.


3. Adjust the consistency as needed depending on your preference, just as you would with traditional oatmeal. Add more liquid for a thinner, less goopy result. Flax seeds have a thickening and gelling effect, so flax oatmeal tends to thicken as it cools.


4. Microwave option: follow step 1, but instead of adding to a pot, add ground nut/seed mix and all other ingredients to a bowl and microwave for 1 minute. Stir and add liquid as needed, microwaving in 30-second increments until desired consistency is reached.

Note: If preparing a batch for several days, add a few tablespoons of water when reheating to thin again.

Recipe adapted from: https://willamettetransplant.com/flaxseed-oatmeal-flaxseed-porridge/