O2 Fitness Food of the Week: Flaxseed

Flaxseed is an excellent source of omega-3 fatty acids and fiber.  Flaxseed can improve digestive health and may also help lower total blood cholesterol and LDL (or “bad”) cholesterol levels, which may help reduce the risk of heart disease.

Try adding ground flaxseed to breakfast cereal, yogurt, baked goods like breads and muffins or mixed dishes and casseroles. Or drizzle flaxseed oil over quinoa or use it for salad dressing. (Note: Your body cannot break down whole flaxseeds to access the omega-3-containing oil).

Fruity Flaxseed Muffins


Makes 12 Servings


  • ½ cup crushed pineapple with juice, canned
  • ½ cup finely chopped apples (with peel)
  • 2 tablespoons canola oil
  • 1 large egg, beaten lightly (higher omega-3 if available)
  • 2 egg whites (or ¼ cup egg substitute)
  • 1 cup fat free sour cream
  • ¼ cup dark molasses
  • ½ cup raisins, currants (or any other dried fruit, chopped)
  • 1-¼ cup unbleached white flour
  • ½ cup whole-wheat flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • ¼ teaspoon salt
  • ¾ cup ground flaxseed


  • Preheat oven to 400°. Line muffin pan with paper or foil liners.
  • Coat inside of liners with a quick squirt of canola cooking spray.
  • In large mixing bowl beat together the pineapple with juice, apples, canola oil, egg, egg whites or egg substitute, sour cream, and molasses until mixture is light and fluffy. Stir in raisins or dried fruit.
  • In medium bowl, whisk together flours, baking powder, baking soda, salt, and flaxseed.
  • Add flaxseed mixture to sour cream mixture, beating on low speed just until combined (batter will be a little lumpy). Spoon batter by 1/4 cupful into prepared muffin pan.
  • Bake in center of preheated oven for about 20 minutes or until muffins are golden brown and springy to the touch.

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