Flax seed is one of the best plant-based sources of omega-3 fatty acids, known as alpha-linoleic acid.

The human body requires omega-3 fatty acids to function effectively and to promote heart health, regulate blood pressure and reduce inflammation in the body.

Not only is flax seed a source of omega-3 fatty acids but a great source of dietary fiber as well.

Flax seeds are prepared for consumption by milling the seeds to make them more versatile and easy added to recipes.

First, the flax seeds are selected based on color and maturity to offer the best taste and quality; lighter immature seeds are discarded through a grading and sifting process.

The seeds are retained in a temperature controlled environment to ensure the oil found in the seeds is not exposed to heat which causes these oils to spoil.

Milled flax seed can be used in cereal, yogurt and salads; additionally the product can be substituted for a portion of flour in baked good recipes-one cup milled flax seed is the equivalent of 1/3 cup oil.

Surprisingly, the milled seeds can be used as an egg substitute with the ratio of one tablespoon milled flax seed plus three tablespoons of water, which equals one egg.

Enjoy the recipe below!

Flax Bars

1 cup almond butter

1 cup light corn syrup

1 cup brown sugar

1 teaspoon vanilla extract

1 cup milled flax seed

5 cups crispy rice cereal

Mix the almond butter, light corn syrup and brown sugar in a microwave safe bowl and microwave for three minutes.

Stir well; add the vanilla and milled flax seed. In another large bowl, add the rice cereal and pour the warm mixture over then mix.

Coat a 9 x 13 inch pan with nonstick cooking spray and spread the mixture into the pan. Press down to form a thick layer and let sit for 5-10 minutes or until set.

Cut evenly to make 24 flax bars.

Carey Stites is a certified personal trainer, group fitness instructor and a Registered Dietitian with a master’s degree in nutrition. Carey is currently the Registered Dietitian working with Wellstone in Harker Heights. Contact her at carey.stites@smchh.org.

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