Flaxseeds

 

Why they’re good for you: Seeds are good sources of plant protein; flaxseeds are also high in the plant-based omega-3 fatty acid called ALA and are very heart-healthy. Just be sure to grind them up before eating.

How to eat them: Sprinkle ground seeds into cereals, oatmeal, salads, breads and smoothies. Flaxseeds can also be an excellent source of healthy fat in your baked goods.

Serving size: 1 tablespoon

Calories: 37

Recipe: Crock-Pot Oatmeal
Yield: 8 servings

Ingredients
1 cup steel-cut oats
1 cup dried cranberries
2 cups water
4 cups light soy milk
1 ripe banana, sliced
½ cup ground flaxseeds
½ cup chia seeds
Pinch of cinnamon
Chopped almonds
Brown sugar (optional)
Fat-free half-and-half (optional)

Spray inside of Crock-Pot with nonstick cooking spray. Combine all ingredients in Crock-Pot and stir. Cover and cook on low for 8 to 9 hours. Garnish with chopped almonds, brown sugar and half-and-half if desired.

Nutrition per serving (approximately 1 cup):
Calories: 195
Fat: 5 g
Sodium: 52 mg
Carbohydrates: 34 g
Dietary fiber: 6 g
Sugars: 7 g
Protein: 6 g

Recipe excerpted from Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, December 2006). To learn more about this book, visit DrJanet.com