Rena's Flaxseed Cookies (one of my most impactful recommendations)
There is good evidence that eating ground flax reduces symptoms of hormone imbalance, like hot flashes (1,2,3) and PMS symptoms (4,5). I've found that my patients that actually consume and track my recommended daily amount, also track improvements and even resolutions of their symptoms. So I try to be like them. But I struggle with getting that much flax down. Except from these delicious flax cookies!
1 cup ground flax seeds (grind refrigerated seeds in a coffee or spice grinder) (6)
I cup almonds
1 cup oats
1/4 tsp Himalayan salt
1/2 cup melted coconut oil
1/2 cup maple syrup
1/2 tsp vanilla
Preheat oven to 350 degrees.
In a food processor or high powered blender, grind flax and almonds to a fine meal.
Add oats, salt, oil, syrup and vanilla.
Spoon 20 cookies onto a stoneware bar pan or a cookie sheet.
Bake for about 20 minutes until the bottoms of the cookies are brown.
"Makes about 20 cookies that each contain about a tablespoon of flax seed."
~ Dr. Jacob Shor, ND elder
– I've modified this recipe from Dr. Jacob Schor ND's blog, which is always well referenced AND amusing. He draws from research on food as medicine, and includes delicious recipes that incorporate them. His partner Dr. Rena Bloom ND, adapted it originally from "One bite at a time" by Rebecca Katz. My version contains no flour, but IMO, is just as delicious.
Studies on the many different health benefits of flax:
Effects of flaxseed and Hypericum perforatum on hot flash, vaginal atrophy and estrogen-dependent cancers in menopausal women: a systematic review and meta-analysis J Phytomed. May-Jun 2016;6(3):273-83.
The effects of flaxseed on menopausal symptoms and quality of life Holist Nurs Pract. May-Jun 2015;29(3):151-7. doi: 10.1097/HNP.0000000000000085.
Effects of Vitex agnus and Flaxseed on cyclic mastalgia: A randomized controlled trial Complement Ther Med. 2016 Feb;24:90-5. doi: 10.1016/j.ctim.2015.12.009. Epub 2015 Dec 29.
Mastalgia Obstet Gynaecol Can. 2006 Jan;28(1):49-57.doi: 10.1016/S1701-2163(16)32027-8.
Growth and Aflatoxin B1, B2, G1, and G2 Production by Aspergillus flavus and Aspergillus parasiticus on Ground Flax Seeds (Linum usitatissimum)Food Prot. 2020 Jun 1;83(6):975-983. doi: 10.4315/JFP-19-539.
Potent antihypertensive action of dietary flaxseed in hypertensive patients Hypertension. 2013 Dec;62(6):1081-9. doi: 10.1161/HYPERTENSIONAHA.113.02094. Epub 2013 Oct 14.
Flax and Breast Cancer: A Systematic Review Integr Cancer Ther. 2014 May;13(3):181-92. doi: 10.1177/1534735413502076. Epub 2013 Sep 8.
Effects of flaxseed and flaxseed oil supplement on serum levels of inflammatory markers, metabolic parameters and severity of disease in patients with ulcerative colitis Complement Ther Med. 2019 Oct;46:36-43. doi: 10.1016/j.ctim.2019.07.012. Epub 2019 Jul 19.
The effect of flaxseed supplementation on body weight and body composition: a systematic review and meta-analysis of 45 randomized placebo-controlled trials Obes Rev. 2017 Sep;18(9):1096-1107. doi: 10.1111/obr.12550. Epub 2017 Jun 21.
Flaxseed supplementation on glucose control and insulin sensitivity: a systematic review and meta-analysis of 25 randomized, placebo-controlled trials Nutr Rev. 2018 Feb 1;76(2):125-139. doi: 10.1093/nutrit/nux052.
Flaxseed supplementation in non-alcoholic fatty liver disease: a pilot randomized, open labeled, controlled study J Food Sci Nutr. 2016 Jun;67(4):461-9. doi: 10.3109/09637486.2016.1161011. Epub 2016 Mar 17.
The information in this article is not intended to diagnose, treat, cure, or prevent any disease. It is not intended to replace any recommendations or relationship with your physician. Please review linked references for scientific support of any claims made.