Healthy recipes that include flax seeds as an ingredient include bran flax muffins and orzo, lentil and flax seed soup. Both recipes use ground flaxseed. When eating flaxseed, drink fluids to balance its high fiber content.
To make bran and flax seed muffins, begin by greasing a muffin pan. In a bowl, combine 3/4 cup each ground flax seed and oat bran with 1 cup brown sugar. Add 2 teaspoons baking soda, 1 teaspoon each baking powder and salt, and 2 teaspoons ground cinnamon, mixing well. Add 3/4 cup skim milk and 2 beaten eggs along with 1 teaspoon vanilla extract and 2 teaspoons vegetable oil, mixing just to blend. Stir in 2 cups each shredded carrots and peeled and shredded apples.
Stir in 1/2 cup raisins and 1 cup chopped mixed nuts. Pour the mixture into muffin cups, filling each cup two-thirds full. Bake for 15 to 20 minutes at 350 degrees Fahrenheit.
Make soup with flax seeds by melting 1/4 cup butter in a large pot. Add in 1 finely chopped onion, carrot and celery stalk, plus half a finely chopped green pepper. Cook for 20 minutes over medium-low heat, stirring occasionally. Pour in 5 cups boiling water and 1/3 cup low-sodium chicken soup base. Add 2 teaspoons each of granulated garlic and Worcestershire sauce, plus 1 bay leaf and 1 28-ounce can of tomatoes with herbs and spices, including the juice.
Stir in 1/3 cup each orzo pasta and rinsed dried lentils. Simmer for one hour with the pot lid slightly ajar. Stir occasionally while cooking. Add 1 teaspoon sugar and 1/3 cup stabilized ground flaxseed, stirring to mix well.