The Flax Facts

First of all, flax tastes fine: mild, pleasant, slighty nutty. Second, it's versatile, easily baked into muffins, sprinkled on yogurt or cereal, even added to soups. Third, it's a bargain, at about $2 to $2.50 a pound. Finally (and most notably), it's very, very good for you-rich in fiber, phytochemicals, and omega-3 fatty acids. About the only complaint one could lodge against flaxseed is that its dark color may mar some light-colored recipes. But with the golden version now available in grocery and health-food stores, even that excuse not to eat flax is flimsy.
Flaxseed comes from the same blue-flowered plant, Linum usitatissimum, that brings us linen fabric and the linseed oil used in woodworking. As one of the richest sources of alpha-linolenic acid (ALA), an essential fatty acid in the omega-3 family, flax benefits and helps protect against artherosclerosis, heart disease, and stroke. It also contains a good balance of soluble and insoluble fiber to help with digestion and cardiovascular health. Additionally, flax is an excellent source of lignans, which are phytoestrogens that may help protect you against hormone-related cancers, such as breast cancer.
You only need a tablespoon of ground flax a day to reap its rewards, so you can take a here-and-there approach. Add it to your oatmeal or morning omlet or slip it into your peanut butter sandwich. Elaine Magee, R.D., author of more than 25 books, including The Flax Cookbook, suggests mixing ground flaxseed into fruit smoothies and dark, wet sauces and stews. You can also sneak flax into many baking recipes, which won't diminish its health benefits. It's not a simple substitute for flour, however, as flax is more oily and has no gluten for elasticity. For every cup of flour, try replacing 1/4 cup with ground flax, suggests Magaee. Of course, you don't even have to be sneaky with flax; it's tasty enough to take a starring role, as in these flax-centric recipes.

Banana-Yogurt Smoothie
2 teaspoons flaxseeds
1 medium banana
1/2 cup low-fat plain yogurt
1-2 teaspoons honey
2/3 cup ice cubes

1. Place the flaxseeds in a blender and puree for 30 seconds until they are coarsely ground.
2. Add the banana, yogurt, honey, and ice cubes and puree until smooth and thick. Serve immediately.

Per serving: 245 calories; 9g protein; 4g fat; 49g carb; 4g fiber