Polish Superfoods: Flax Seeds

In today’s world of growing awareness of healthy eating, Polish gardens are becoming a mine of health treasures. One of the most recognizable Polish superfoods is flaxseed.

Flaxseed: Rich in Fiber and Omega-3 Fatty Acids

Flaxseed, the seeds of the common flax plant, is a true treasure trove of health benefits. These seeds are an excellent source of fiber, comprising 28% of dry weight, especially soluble fiber that positively affects the heart by reducing levels of “bad” LDL cholesterol. Fiber also plays a role in a reducing diet by increasing the feeling of fullness. Flaxseed is also rich in omega-3 fatty acids, especially alpha-linolenic acid, which has anti-inflammatory properties and improves cell sensitivity to insulin. Flaxseeds are an excellent source of lignans, plant compounds beneficial for the intestines. Additionally, lignans have anti-cancer properties and reduce the risk of heart diseases. Incorporating flaxseed into the diet supports overall body health.

Unfortunately, flaxseed is not without risks. Immature seeds contain linatin, a toxic amino acid that, under the influence of digestive enzymes, transforms into hydrogen cyanide, a poisonous substance. Therefore, caution is advised, especially when consuming ground flaxseed, and the intake should be limited to two tablespoons at a time.

Flaxseed and Avocado Salad

• 2 tablespoons ground flaxseed
• 1 avocado (diced)
• 1 handful cherry tomatoes (halved)
• 1 cucumber (sliced)
• 1 bunch arugula
• Salt and pepper to taste

Dressing:

• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon honey
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine flaxseed, avocado, tomatoes, cucumber, and arugula.
2. In a separate bowl, prepare the dressing by mixing olive oil, lemon juice, honey, salt, and pepper.
3. Pour the dressing over the salad, gently mixing the ingredients.
4. Season the salad with salt and pepper to taste.
5. Serve immediately, enjoying the flavors of a healthy meal!

This salad not only provides valuable nutrients but also blends well with a variety of flavors. Flaxseed adds crunchiness, and its fiber supports a feeling of fullness. It’s an excellent way to incorporate Polish superfood into your daily diet in a tasty and straightforward manner!