Adding More Flax Seed to Your Family’s Diet

Source: Cheryl Tallman and Joan Ahlers

Flax seeds are rich in Omega-3 alpha-linolenic acid and fiber, nutritional beneficials it is likely your family could use more of. If you have never purchased flax seed, it is located in the baking section of most supermarkets. It is available as whole seeds or ground—finely ground flax seed yields the most nutritional benefits. Whole seeds can be ground using a blender or a coffee grinder. Here are few quick tips for adding more flax seed into your family meals.

Pancakes: Add 1/4 cup ground flax seed to your favorite pancake mix, and for extra flavor add 1 tablespoon of vanilla.

Pizza: Sprinkle 1/4 cup of ground flax seed on your favorite homemade or frozen pizza. Cook according to normal directions.

Breads: Brush dinner rolls with olive oil, sprinkle the rolls with ground flax seed, and warm them in the oven.

Breading: Add flax seed (1 tablespoon – 1/4 cup) to your favorite bread crumbs and use this mixture as a coating for tofu, fish, poultry, or pork, or as a topping for casseroles, stuffed mushrooms, and more.

Veggies: Sprinkle ground flax seed on hot vegetables just before serving OR sprinkle ground flax seed on a salad and toss with dressing.

Breakfast: Add a teaspoon of ground flax seed to yogurt, oatmeal, or granola.

Dessert: Sprinkle ground flax seed on vanilla pudding, ice cream, or apple crisp.

About the authors: Cheryl Tallman and Joan Ahlers are sisters, the mothers of five children, and founders of Fresh Baby, creators of products such as homemade baby-food kits, baby-food cookbooks, baby-food and breast-milk storage trays, breastfeeding reminders, and child-development diaries. Visit them online at and subscribe to their Fresh Ideas newsletter to get monthly ideas, tips, and activities for developing your family’s healthy-eating habits!