Easy Ways to Get Flax Into Your Diet

Ideas and Low-Carb Recipes for Flax Seed Meal

Hands holding bowl of flax seed
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We know that flax seeds are very nutritious -- they contain lots of fiber and healthy fat, and are very low in carbohydrate. And they are tasty, with a delicate nutty flavor. But how to get more flax into your diet? It needn't be difficult.

Remember: Flax seed is very high in fiber. Drink lots of fluid while eating flax. Whole flax seed will sail right through you - to get the benefits, flax seeds need to be ground into meal.

This can be done in a spice or coffee grinder, or you can buy seeds that are already ground.  Be sure to purchase the meal in a store where there is a fairly rapid turnover, or you may end up with rancid seeds.  If your flax meal tastes bitter, it is rancid, and shouldn't be eaten. See links at the bottom of the page for more information about flax seeds.

Easy and tasty ways to add flax seed meal to your diet:

1) Put it On or Mix it In With Other Foods

Such as:

  • Sugar-free yogurt and fruit
  • Cottage cheese or ricotta cheese and fruit
  • Yogurt or ricotta with a sugar-free syrup
  • Smoothies and shakes
  • Mix it into pancake or muffin batter, or other baked goods (you'll probably need to add a little more water)

2) Make a Sweet or Savory Instant Porridge or "Mush"

The idea here is to pour boiling water over flax seed meal to make a kind of porridge that can be flavored in many ways, both sweet and savory. The amount of water will vary according to taste, but about twice the amount of water as flax seed meal is a good starting place.

I also like to add a pinch of salt, and if I am going to the sweet side, a little sweetener as well. Let it thicken for a couple of minutes while the seeds absorb the water. If it's too thick and "gel-like", add more water.

Here are some ideas for "mix-ins" for flax meal.

  • Peanut butter and cinnamon
  • Any nut butter
  • Cinnamon, sweetener, and butter
  • Chopped Nuts
  • Berries
  • Chopped Apple and cinnamon
  • Chopped Peaches
  • Sugar Free Maple Syrup
  • Other sugar-free syrups
  • Sugar-free jam
  • Unsweetened coconut
  • To make it deluxe, add sugar-free chocolate with the coconut
  • Coconut milk and sugar-free jam (raspberry is good)
  • Butter
  • Shredded cheese
  • Shredded cheese and chiles (or pepper cheese)
  • Cheese and chives
  • Cheese and garlic

3) Flax Seed Recipes

Flax seed meal can be the basis for some yummy recipes. Here are all the recipes on the site using flax seed meal:

Information about Flax Seeds

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