Question: I'm seeing more and more foods with flax in them. What is it? What's the best way to eat it?

Answer: This heart-healthy seed has been around for more than 5,000 years, says Suzanne Farrell, spokeswoman for the American Dietetic Association and owner of Cherry Creek Nutrition.

"It has been added to many products and people are supplementing with it because of the omega-3 fats and lignans found in the seed," she says. "Omega-3's may have a preventive role in heart disease and inflammatory disorders. Lignans may be protective against cancer. The fiber in flaxseed may also help in reducing cholesterol."

Flax comes as flaxseed oil, whole flaxseed and ground flaxseed flour, and it can be made into margarines, cereals and bread. Whole flaxseed must be ground first - you can use a coffee grinder - to benefit from its compounds, Farrell says.

"You can sprinkle it in cereal, yogurt or soups," she says. "It is also available in liquid, capsule or powder form."

Flaxseed can replace oil or egg in certain recipes, with a ratio of 3:1. One cup of milled flaxseed can replace one-third cup of butter, margarine or vegetable oil, but baked goods tend to brown more rapidly.

Mix 1 teaspoon of flaxseed and 3 tablespoons of water to replace the egg in some recipes, such as pancakes, muffins and cookies. Be aware that the baked goods are going to be chewier and have less volume.

Remember that flaxseed oil and powder supplements are unstable and need to be kept refrigerated in airtight containers and consumed before the expiration date, she says. The oil also should not be used in high-temperature cooking.

There are a few other caveats. Doses of more than 45 g of flaxseed can have a laxative effect, and it can cause allergic reactions, Farrell says.

The high-fiber content - it makes up about one-third of the seed - can interfere with the absorption of other nutrients and some medications affected by fiber, such as those for diabetes.

Farrell says omega-3's can thin the blood, so they're inadvisable for people having surgery or who suffer from clotting disorders.

As with any supplement, she says, consult with your physician or dietitian before using.

Here's a flax-happy dish that makes it easy to sneak flax into your kids' diet, from the Flax Council of Canada (flaxcouncil.ca).

Flax Fried Rice

Yield: 6 1-cup servings

1 cup long-grain rice

2 cups water

1/2 teaspoon salt

2 tablespoons canola oil

3 eggs, beaten well

1/2 cup cooked chicken, ham or other meat

3/4 cup frozen mixed vegetables (carrots, peas, corn), thawed

2 green onions, cut into ¼ inch lengths

2 tablespoons soy sauce

1/2 teaspoon sesame oil

1/4 cup toasted flax seed

• Rinse rice well in a sieve under cold running water.

• In a medium saucepan, bring water and salt to a boil, add rice, bring to a boil again, stirring with a fork. Reduce heat, cover, simmer slowly 20 minutes.

• Remove lid, allow steam to escape. Fluff rice with a fork. Cool, cover and place in refrigerator overnight.

• In a large nonstick skillet over medium heat, heat canola oil.

• Add eggs and fry until half cooked.

• Add rice, breaking up any lumps, stirring quickly to coat the rice.

• Reduce heat to medium low; add meat, vegetables and green onions.

• Cook, turning rice mixture gently but frequently, about 4 minutes.

• Add soy sauce, sesame oil and flax seed. Reduce heat to low, cover and cook 3 minutes.

• To toast flax seed, spread flax seeds in small metal pan.

• Bake at 350 degrees for 3 to 5 minutes. Stir while toasting.

Nutritional information per serving: 266 cal., 10 g fat (2 g sat.), 113 mg chol., 33 g carb., 650 mg sodium, 3 g fiber, 11 g pro.

Ryckmanl@RockyMountainNews.com or 303-954-2736

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