WASHINGTON, DC (WUSA)--The editors of Prevention Magazine recently singled out Omega-3 fatty acids as some of the most beneficial nutrients you can incorporate into your diet.
Fish like salmon are rich in these heart-healthy fats. But flaxseed is another simple source you can add into meals every day. (And your kids won't even know it is there!)
Debra Hartzell of Flax USA is a spokesperson for a five-generation family farm that grows flax in North Dakota.
In our 9NEWS NOW studio kitchen, she mixed up a pretty traditional fruit smoothie: low fat milk, strawberries and bananas, along with plain yogurt, and some honey for a touch of sweetness.
But flaxseed is the added ingredient that 'ups' the nutritional ante.
Hartzell says, "It's loaded with Omega-3's, which are so good for your heart. It also helps you with weight loss. It has anti-inflammatory properties, and it's really good."
This fiber and protein rich grain is also pretty affordable. A family-size bag costs about ten dollars. If used daily, it lasts for about three months. Flaxseed can be sprinkled on cereal, oatmeal, salads, and pasta.
And Hartzell says you can also use this slightly nutty tasting grain as a substitute for oil or eggs in baking.
She incorporated flaxseed into the cornbread recipe below, with delicious and nutritious results.
"This really has browning properties. So, when you cook you are going to notice a nice, crusty, golden brown."
Hot Corn Bread with Ground Flax Recipe
Two -14.75 oz cans of cream corn
1 small box Jiffy corn mix
1 packet of sweetener
1/2 cup sour cream
1 stick of margarine (melted)
2 well beaten eggs
3 TBLS of Flax USA organic golden flax
Mix all ingredients together and pour into a lightly greased 9 x 12 baking dish
Bake at 350-degrees for 45 minutes.
Omega Breakfast Smoothie Recipe
2 cups of plain or strawberry yogurt
1/2 cup soy milk
1 TBLS of honey
1/3 cup walnuts
1/3 cup of Flax USA Golden organic milled flax seed
1/2 cup strawberries fresh or frozen
6-8 ice cubes
Blend ingredients until smooth