6 Flaxseed Recipes Adding More Omega-3s to Your Diet

Omega-3 fatty acids are critical for body function, but we do not produce these essential fatty acids (EPA, DHA, ALA) on our own. WebMD says that to get this good fat into our system, we need to consume foods rich in omega-3s. With flaxseeds, you can easily get one of those (ALA) into your diet through baking and blending. The omega-3 fatty acid content is off the charts for flaxseeds, and World’s Healthiest Foods ranks it as the top source for omega-3s out of all 127 foods in its database. In addition to providing one part of the omega-3 equation, research suggests that flaxseeds are high in antioxidants and lignans as well, which bring benefits to our cardiovascular systems and have anti-inflammatory properties.

Source: iStock

Source: iStock

1. Blueberry Flaxseed Muffins

Flaxseed first thing in the morning is possible with a batch of Spark Recipe’s blueberry muffins. Flaxseeds aren’t the only item in the ingredient list making these muffins better for you than what you pick up at the bakery. Whole wheat flour, SFGate explains, has a better nutritional profile than all-purpose, including more fiber and vitamins.


  • 1 tablespoon flaxseeds
  • 1 cup blueberries
  • 1 cup quick oats
  • 1 cup low fat buttermilk
  • 1 cup whole wheat flour
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ¼ teaspoon cinnamon
  • 1 teaspoon salt
  • 1 whole egg
  • ¼ cup unsweetened applesauce
  • ¾ cup brown sugar

Directions: Preheat oven to 375 degrees Fahrenheit. Spray muffin pans with nonstick spray or line with paper liners. Use a clean coffee grinder or high-power blender to roughly grind the flax seeds, trying not to process them into a mealy texture. Skip this step if you have pre-ground flax.

Wash and dry the blueberries. In a small bowl, combine the oats and buttermilk, and let stand at room temperature for five minutes. In a medium bowl, combine the flour, baking powder, baking soda, cinnamon, and salt; mix with a fork to blend and set aside. In a large bowl and using a hand mixer, beat the egg, applesauce, brown sugar at medium speed for 3 minutes. Blend in the oat-buttermilk mixture. Stir in the flour mixture only to combine, try not to overwork the mixture. Fold in the blueberries. Fill muffin cups ¾ full and top with a sprinkle of flax seed. Bake 15 minutes or until a toothpick inserted into the center comes out clean.