Delicious flaxseed porridge recipe, how to cook, benefits

Now I’ll tell you how to prepare a healthy and tasty breakfast, and it will be flaxseed porridge, the recipe for how to prepare it is very simple. It will help you not only satisfy your hunger, but also lose weight. Because flax porridge for weight loss (from flax seeds) is an excellent option, and many people use it in their cooking recipes (including water and coconut milk), diets and methods for losing weight, I’ll tell you how to take it, leave your review and results about this “event”.

I learned about this simple recipe from my neighbors, made it, tried it, and liked the result. What I like most is that flax seed porridge is prepared simply and quickly. Although there is a longer cooking option. I’ll tell you about both methods, read and enjoy for your health! I will begin sharing my experience by describing the benefits and harms of flaxseed porridge for human health.

Flaxseed porridge benefits

Before writing about how to prepare this miracle porridge, I will try to impress you with its usefulness! Flax seeds contain a large amount of dietary fiber (fiber) and gel-forming substances (pectin), and these are extremely necessary “elements” for our body, because they:

improve digestion;
normalize stool;

remarkably cleanse the gastrointestinal tract, removing everything indecent from the intestines: toxins, carcinogens, parasites and their metabolic products, other unnecessary garbage (do not forget that 80% of immune cells “live” in the intestines, so a clean intestine is the key to strong immunity);

Fiber is also a food source for beneficial bacteria living in the intestines, which produce the vitamins, amino acids, hormones, etc. that the body needs, so you need to care for and cherish your symbiotic, beneficial microflora.

Flax, absorbing water, forms a kind of jelly that envelops the mucous membrane of the gastrointestinal tract, which contributes to its restoration after damage by toxins or parasites.

Due to its high dietary fiber content, flaxseed porridge gives you a feeling of fullness and satiety, which helps control your appetite, which means you can more successfully lose extra pounds.

Flax contains the treasured Omega-3, which has the property of thinning the blood, which serves as a good prevention of atherosclerosis, thrombosis, heart and vascular diseases.

Flaxseed porridge chemical composition and BZHU

Content of minerals in flax seeds per 100 g.

Macronutrients	Microelements
Calcium – 255 mg	Iron - 5.73 mg
Magnesium - 392 mg	Zinc - 4.34 mg
Sodium - 30 mg	Copper - 1220 mcg
Potassium - 813 mg	Manganese - 2.482 mg
Phosphorus - 642 mg	Selenium - 25.4 mcg

There is more potassium in flax than in bananas; with its deficiency, heart rhythm disturbances, edema and kidney problems occur. And selenium reduces the risk of cardiovascular diseases and cancer - residents of megacities very often suffer from its deficiency!

Flax also contains B vitamins and lecithin, which prevent the development of mental illness, postpartum depression and depressed states.
BZHU flax seeds 100 gr.

Calorie content	534 kcal
Squirrels	18.29 gr.
Fats	42.16 gr.
Carbohydrates	1.58 gr.
Alimentary fiber	27.3 gr.
Ash	3.72 gr.
Water	6.96 gr.
Mono- and disaccharides	1.55 gr.
Saturated fatty acids	3.663 gr.

Vitamins per 100 g. flax

Vitamin	Qty
B1 (thiamine)	1.644 mg
B2 (riboflavin)	0.161 mg
B3 (pantothenic)	0.985 mg
B6 (pyridoxine)	0.473 mg
B9 (folic)	87 mcg
WITH	0.6 mg
E (TE)	0.31 mg
K (phylloquinone)	4.3 mcg
PP (Niacin Equivalent)	3.08 mg
Kholin	78.7 mg

Product composition: what nutrients are in flaxseed porridge?

Digesting whole flax grains is not the easiest task for the stomach. Often the body is not able to absorb all the beneficial substances contained in the product. If you consume it in crushed form, the digestibility will increase, and the benefits of consuming healthy food will be maximum.

Ready-made flaxseed porridge contains the following complex of nutrients:

vitamins A, E, B6 and B12;
calcium, sodium, potassium, zinc, iron and other chemical elements necessary to maintain healthy life;
phytoestrogen – a natural substitute for the female hormone;
Omega 3 and 6 acids – reduce cholesterol levels, optimize the functioning of the cardiovascular system;
valine, lycine and other amino acids that the body needs but cannot produce on its own.

Flaxseed porridge is one of the most balanced products in terms of BJU distribution.

28% of the composition is occupied by proteins, 16% by carbohydrates, 11% by fats. Energy value – 289 kcal per 100 g

For comparison: whole seeds have almost 2 times higher calorie content (534 kcal), and the fat content reaches 63%. Therefore, it is porridge, and not seeds, that is considered more healthy and dietary food.

Useful properties of flaxseed porridge

Flaxseed porridge for weight loss and other benefits for women

The benefits of flaxseed porridge for women are as follows:

helps improve digestion and lose weight due to the fact that swollen flax seeds create a feeling of fullness in the stomach and dull the feeling of hunger
the seeds of this cereal slow down the aging process of the epidermis, making the skin clean, smooth and toned;
improve the condition of nails and hair;
help to equalize hormonal levels and alleviate discomfort during the process of extinction of the body’s reproductive function;
B vitamins and minerals (found in seeds) soften and eliminate menstrual pain and discomfort during PMS;
contains lignins - substances that help reduce the risk of malignant tumors, and also have antibacterial, antioxidant and antiviral effects.

Flaxseed porridge for weight loss

How does flaxseed porridge help you lose weight? Due to this

In general, I hope I have convinced you that flax is a great and useful product in all respects :), that flax porridge is an invaluable benefit for your body!

Now it remains to understand how to prepare such a healthy food in such a way that it turns out tasty and there is a desire to eat it, since flaxseed porridge will also be useful for children, and they need to somehow be accustomed to healthy food. We want our children to also be strong and healthy, not to get sick, to be cheerful, cheerful children, to accumulate a lot of health in adulthood, and to build their immunity!

Flaxseed flour for cleansing and weight loss

Flaxseed flour acts as a natural sorbent, delicately and gently cleansing the body.

A mild laxative and diuretic effect will allow you to cleanse the intestines without disturbing its microflora.
Pronounced antiparasitic effect.
The functioning of the gastrointestinal tract and metabolism are normalized.
The body is saturated with vitamins and minerals.
Improves overall health and appearance.

Cleansing the body is best done in three-week courses, consuming flaxseed flour in the morning. Breakfast is possible no earlier than 30-40 minutes after taking the cleansing drink.

You need to start with one dessert spoon per day, on an empty stomach, gradually increasing the dose to three spoons.

A prerequisite is to drink at least two liters of water per day.

To cleanse the body

Add 1 dessert spoon of flaxseed flour to 100 ml of any unsweetened fermented milk product (kefir, fermented baked milk, sour cream, natural yogurt) - the first 7 days;
Add 2 dessert spoons of flaxseed flour to 150 ml of any unsweetened fermented milk product (kefir, fermented baked milk, sour cream, natural yogurt) - the second 7 days;
Add 3 dessert spoons of flaxseed flour to 200 ml of any unsweetened fermented milk product (kefir, fermented baked milk, sour cream, natural yogurt) - the third 7 days.

For weight loss

Replacing one of the meals with any unsweetened fermented milk product (kefir, fermented baked milk, sour cream or natural low-fat yogurt) with three teaspoons of flaxseed flour;
Enrichment of daily diet dishes with flaxseed flour. You can add up to three teaspoons of flour per serving to first and second courses, as well as to salads and sauces as an additional ingredient. In this way, the feeling of fullness comes faster and the amount of food consumed is reduced;
Introduction to the diet of drinks with flaxseed flour. Without adhering to special diets, you can lose extra pounds and cleanse your body by drinking various drinks containing flaxseed flour.

If for some reason dairy products are excluded from the diet, then flaxseed flour can be consumed with water in the same proportions as with fermented milk drinks.

“The soluble fiber that flax seeds contain has a positive effect on the gastrointestinal tract, absorbs everything unnecessary, and when it gets into the large intestine, it is an excellent food for our microbes,” says nutritionist E. Tikhomirova. [2]

Low calorie content and a large amount of fiber allow the use of flaxseed flour as part of various diets. And this is not surprising: cleansing the body, normalizing metabolism and a long-term feeling of fullness help get rid of extra pounds. In order to lose weight, it is recommended to adhere to one of the methods of consuming flaxseed flour, but do not combine them with each other.

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Porridge made from flax, banana and dates

Ingredients for making flaxseed porridge: flax, banana, water, dates

To prepare flax porridge, we will need the following products (the number of ingredients is indicated per serving):

Flax seeds - 50 g (4 tablespoons)
Water – 150 ml
Banana - 1 pc.
Dates - 4 pcs.

Where to buy flaxseed porridge? Where to buy flax? We buy it at a regular grocery store in the dried fruit section. You can also buy flaxseed porridge at Magnit or Pyaterochka - flax seeds are sold in many chain stores. You can find them on the shelves next to “healthy food” products. In extreme cases, you can buy it at the pharmacy.

When you buy flax seeds, pay attention that they contain as little debris as possible (ideally, none at all), because, for example, I somehow came across quite dirty flax and had to spend at least 20 minutes to get it out. sort through.

Garbage in flax seeds

Which dates to take? It is better to opt for those that are softer, I would even say “juicy”. We take “Sheikh” variety dates from Iran. Small, hard and shriveled ones, I think, are not worth taking.

In total, more than 1000 varieties of dates are grown. “Food given by Allah”! This is what this product is called in Islamic countries (where these fruits are used as medicine, and they are also allowed to be eaten during fasting).

How to choose and store flaxseed flour correctly

It is better to buy flaxseed flour in large supermarkets or health food stores, paying attention to the appearance of the packaging and the expiration date indicated by the manufacturer. A high-quality product has sealed packaging and a shelf life of no more than 6 months. The flour itself should be homogeneous and crumbly. After opening the package, it must be poured into a container with a lid and stored in the refrigerator for no longer than one month. Additional storage conditions must be specified by the manufacturer.

The price of flaxseed flour depends on the standards of raw materials and the manufacturer's brand. An organic product will cost more. But in general, flaxseed flour is a fairly affordable product.

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Flaxseed porridge recipe (simple and quick)

Flax porridge how to prepare step by step recipe

Now I will tell you in detail how to prepare everything, but before that I want to warn you about something - I highly do not recommend buying ready-made flaxseed flour in the store. Moreover, if it is stored in transparent packaging, and even in the light. And if there is contact with air, then it’s a disaster.

The fact is that the fatty acids contained in flax seeds, after grinding, coming into contact with air and light, begin to oxidize, and then the healthy product very quickly becomes a carcinogen, causing only harm!

Therefore, it is best to use whole flax seeds and grind them yourself as needed. It’s also not worth preparing homemade flaxseed flour for future use for the above reasons.

So, here’s a recipe on how to prepare delicious flaxseed porridge for yourself and your children. Total cooking time is 27 minutes. You will need an immersion or stationary blender and a coffee grinder.

Step 1

Flax seeds ground in a coffee grinder

Place the seeds in a coffee grinder and grind for 20 seconds. The main thing is that you get a homogeneous, well-ground mass.

Step 2

Add flaxseed flour to water

Place the resulting flaxseed flour in a deep plate and fill it with hot, but not boiling, water. Cover with a lid and leave to steep for at least 20 minutes.

Step 3

Flaxseed porridge requires pitted dates

While the flax is taking in water, peel and cut the banana into round pieces 2 cm thick. Wash the dates thoroughly, put them in a separate bowl and pour boiling water over them for 5-7 minutes to make them softer, then take them out of the water and remove the pit from them. .

Step 4

Mix flax and fruit with a blender

In a plate with flaxseed flour, swollen and filled with water, add banana, dates and beat the whole bunch with a submersible or stationary blender until smooth. Most often we use a stationary blender with a power of 1.5 kW, but this only makes sense if you are making more than one serving, but a larger volume for several eaters. Because if you beat one small portion in a blender, then most of the porridge will remain on the walls of the jug.

A powerful blender beats the porridge very well until it becomes creamy, the mass turns out “light and airy”, it is a pleasure to eat. And if you add berries, then mmm... words can’t describe it, you have to try it! So, taking this opportunity, let me brag a little - we also add our frozen strawberries to the porridge, which we pick near our house. My house is located on two hectares of land, I run a farm, there is nature all around, including wild strawberries :).

In case you don’t have any equipment at hand or the electricity in the house is turned off, you can, with some effort, thoroughly stir all the components of the porridge with a regular fork.

Step 5

Flax porridge decorated with fruits and berries

If you are an esthete, and your sense of beauty does not allow you to simply devour the resulting masterpiece of culinary art, then decorate the resulting dish with berries or pieces of fruit.

Otherwise, don’t bother, take a spoon and, sitting on a soft chair, slowly, with feeling, efficiently, deliberately, absorb the creamy substance, constantly reminding yourself what unimaginable benefits your body is now receiving.

And now - recipes for preparing delicious flaxseed porridge

You don’t need much skill, because even a schoolgirl can make flaxseeds appetizing. The main thing is that the kitchen has fruits, berries and a good chopper.

We present to your attention some simple delicious recipes.

Flaxseed porridge + apple and cinnamon

For the recipe, you can use whole seeds or choose a ready-made version of flax - in the form of finely ground bran.

Cooking method:

Grind 2 tablespoons of flax (without a slide). Do this immediately before cooking to prevent the flax seeds from oxidizing.
Add a little cinnamon - adjust the amount to taste (a portion on the tip of a knife is enough so that the specific aroma and taste do not overshadow the apple).
Cut the apple into small cubes/slices (grate it on a coarse grater if you like).
Add a teaspoon of honey and stir (it is acceptable to use a sugar substitute).
Fill the mixture with warm water and leave to steep for 15 minutes.

All you have to do is pass the swollen porridge through the grinder - breakfast is ready.

Flaxseed porridge + banana

A neutral option for those who are just starting to include flax in their daily diet. Bananas will make the porridge taste more familiar and sweet.

Cooking method:

Pour 2 tablespoons of flaxseeds with warm water and leave to soak for 8 hours.
Cut a ripe banana into pieces (even a very ripe one - it has more sweetness).
Pass everything together through a chopper.

For the most neutral taste, add a dessert spoon of your favorite seeds (sesame, sunflower) or a tablespoon of nuts.

Flaxseed porridge + raisins and sesame seeds

Dried fruits increase the energy value of the dish - use them to get a hearty porridge. Raisins can be replaced with dried apricots and prunes.

Cooking method:

Grind 2 tablespoons of flaxseeds until smooth, add hot water. Leave to swell for 15 minutes.
Rinse 1 tablespoon of raisins. Fill with cold water and leave for 5 minutes to swell.
Pass everything together through a chopper and the porridge is ready.

You can add whole sesame seeds, or you can chop them along with the rest of the ingredients, if desired.

Flaxseed porridge + strawberries and kefir

You can add a spoonful of honey to this recipe if the strawberry sweetness is not enough.

Cooking method:

Grind 1.5 tablespoons of flax.
Add 150 ml of kefir (any fat content).
Leave for half an hour to swell.

Add chopped strawberries to the finished porridge or pass everything together through a chopper if you like a homogeneous product.

A few more options for varied filling of porridge:

apricots;
peaches;
pears;
raspberries;
cherry/cherry;
blueberries, strawberries;
black currant.

Sometimes water or kefir can be replaced with milk. For lovers of NOT sweet porridges, flax can be made more “brutal”.

What can you add instead of fruit:

a spoonful of cottage cheese;
favorite greens;
finely chopped low-fat cheese;
avocado slice;
vegetable puree - from pumpkin, zucchini, etc.

If food seems tasteless to you without salt, there’s nothing you can do—you’ll have to add a little salt. However, strive to reduce salt in your diet. This will enhance the weight loss process: there is no salt in the body, no excess fluid (the product retains moisture).

How to cook flaxseed porridge, the second method (long)

Total cooking time 12 hours. For mixing, just like in the first recipe, you will need a blender, but a coffee grinder will no longer be needed.

Step 1

Place flax seeds on a plate

In the evening, for example, at 20.00, pour flax into a deep plate.

Step 2

Soak flax seeds in water

Fill it with cold water and leave it like that overnight.

Step 3

In the morning, after 10-12 hours, pour hot water over the dates for 5-7 minutes, then remove the pit from them. Peel the banana.

Step 4

Mucilage in flax seeds

Place bananas and dates in a plate with flax, which has released a jelly-like substance overnight. Then use a blender at maximum speed to beat all the ingredients until smooth. That's it, you can eat!

Personally, I don’t add salt: neither sea salt, nor Himalayan salt, nor any other salt. But here you act in accordance with your taste preferences and preferences.

In my opinion, the second cooking method is more correct and will bring more benefits to the body! But this option has a small disadvantage in that you need to remember and soak the seeds in advance.

Recipe for flax porridge (from flax seeds) with apple, raisins and prunes

Flax porridge (flax seed) - 4 tbsp;
Apples - 150 g (1 - 2 pcs);
Prunes (pitted) - 75 g;
Raisins - 40 g;
Water - 170 ml.

Cooking method:

Pour cold water over flax porridge (seeds) in the evening and leave it to soak overnight.

Wash the apples, peel them from the seeds, cut them into small cubes. Pour clean warm water over the raisins and rinse several times. Also wash dried prunes, warns healthy diet ru. Then dry the fruit. Cut the prunes into small pieces.

Place flaxseed with water and apples in a blender. Blend until you have a smooth pureed mixture. Then add 2/3 of the raisins and blend again

Mix the mixture with dried prunes.

Place the finished puree in a suitable dish or bowl, and garnish with the remaining raisins. You can also use mint leaves or other favorite berries for garnish. You can eat with pleasure!

Flaxseed porridge calories and glycemic index

Flaxseed porridge calorie content of my recipe

Product	Measure	Weight, gr.	Bel, gr.	Fat, gr.	Angle, gr.	Cal, kcal
Flax seeds	50 gr.	50	9,15	21,1	14,45	267
Banana	1 PC.	110	1,65	0,22	23.98	104,5
Dates	4 things.	36	0,9	0,18	24,91	98,64
Water	150 ml.	150	0	0	0	0
Total	—	346	11,7	21,5	63,34	470,14
Per 100 grams	—	100	3,38	6,21	18,31	135,88

By eating one serving of flaxseed porridge (about 350 grams), you will get about 470 calories. In terms of 100 g. dishes, calorie content will be 135 calories. By the way, banana can be replaced with apple, and dates with honey! I like it even better this way.

In addition, apples are “local” fruits, unlike imported bananas, and in this regard, I think that, if possible, you should try to eat what grows in the place where you live, and not chase after foreign exotics.

The glycemic index of flaxseed flour is low and is 35.

Flaxseed meal on the keto diet

Flaxseed meal is considered keto-friendly because it contains minimal carbohydrates. Therefore, it is recommended to include baked goods and other dishes made from flaxseed flour in your keto diet. This will not only diversify your diet, but will also allow you to replace your favorite wheat flour products with healthy and low-carb flax analogs. There are also a large number of recipes specially adapted for flaxseed flour, which take into account all its features.

Flaxseed porridge benefits

A bowl of flaxseed porridge

One of the positive properties of this product is that it can help you lose weight. Why does this happen? An adult can “carry” up to 5 kg of stale feces. And porridge gently cleanses the intestines of toxins and waste accumulated in the body, and therefore its consumption promotes weight loss!

The seeds that make up the porridge swell in the intestines and are not digested for a long time, and plant fiber creates a feeling of fullness and reduces the feeling of hunger. That is, by eating low-calorie porridge, you will reduce your appetite and will not fill your belly with buns, sandwiches and pasta with potatoes - you will not gain extra pounds.

According to experts, regular consumption of flaxseed porridge can help normalize insulin levels, which are closely associated with excess weight.

You need to know moderation in everything, and if you use, even if it is a very healthy product, but fanatically, you can get quite natural harmful consequences instead of a positive effect!

Personally, I do not use this porridge specifically as a means of losing weight - I eat it rather according to my mood and desire, most often in the autumn-winter period 2-3 times a week as breakfast.

Is it possible to eat flaxseed porridge every day? Nutritionists recommend eating no more than 2 tbsp per day. spoons of flax seeds (this is considered the norm) and be sure to ensure that your body receives enough water (up to 2 liters per day).

Boiled

When flax grains are cooked, colorless carbohydrate mucus is released, enveloping the walls of the digestive organs. It has a protective and antiseptic effect, so boiled flaxseeds are considered a medicinal product and are used in diets for gastrointestinal diseases. Their use is also recommended for obesity, high cholesterol, and cardiovascular pathologies.

Among adherents of a healthy lifestyle, flaxseed porridge is one of the most popular breakfast dishes. It is tasty, satiates well and for a long time, contains substances that stimulate active fat burning, and is not too high in calories. The energy value of 100 g of porridge cooked in water is 297 kcal, and even if it is cooked in milk, the calorie content increases by only 7 kcal/100 g.

Preparing this porridge is very simple: add 0.5 cups of grains with water, bring to a boil with constant stirring and simmer over low heat for about half an hour. If you use ground grain, just pour boiling water over it and leave it covered for 10-15 minutes. You can add salt, sugar or honey to the porridge if desired.

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Flaxseed porridge reviews

Flaxseed porridge for weight loss reviews

There are reviews that if you eat flaxseed porridge for your morning meal for a week instead of fatty and high-carbohydrate foods, you can easily and naturally lose a couple of kilograms. On the Internet, many people share their personal experiences of successfully gaining slimness after using it.

Personally, I think that the process of losing weight needs to be approached comprehensively! Porridge, of course, can help with this, but you shouldn’t treat it as a panacea for obesity. And if you, having eaten it for breakfast, spend the rest of the day eating fatty and high-calorie foods, snacking on fast food, and even leading a sedentary lifestyle, then no “miracle flax” will help.

Moreover, almost everyone can eat this dietary dish, but despite all the benefits that I listed above, there may be cases when you should still refrain from eating it.

Firstly, as I suggested above, you don’t need to take ready-made flour, much less instant porridge made from flaxseed flour; porridge made from flaxseed flour may not provide any benefit and can also cause harm to your body (carcinogens due to contact with air and light). Below are the main contraindications.

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Flaxseed porridge contraindications

with individual intolerance, allergy to flaxseed;
porridge contains a lot of fiber, and therefore it is worth starting “acquaintance” with this food with small portions;
if you have intestinal obstruction or an exacerbation of gastrointestinal diseases;
due to the presence of substances that have a choleretic effect, this product is not recommended for diarrhea, cholecystitis and colitis, if there are stones in the gall or bladder;
it is better for women to refrain from eating porridge if they have polycystic disease, endometritis and uterine fibroids;
Contraindicated for men with prostate cancer.