In addition to being good for overall health, flaxseed, also known as linseed, is one of the top foods for good breast health.   As the best vegetarian source of the omega-3 fatty acid ALA, both flaxseed and flax oil protect every body system because they are anti-inflammatory.  High in fiber, flax is an ancient whole grain that promotes regularity and good intestinal health which strengthens immunity.

The reason flaxseed is one of the top foods for good breast health is because of the lignans.  Lignans are phytoestrogens which increase the levels of good estrogen metabolites (2-hydroxyestrone) which are known to protect against breast disease.  The fiber in lignans helps reduce insulin resistance which reduces bio-available estrogen.  Having too much estrogen versus progesterone and/or not metabolizing estrogen efficiently in the body promotes estrogen dominance which increases the risk of breast disease.

Flax oil does not contain lignans so are not protective like flaxseed.

Buy organic whole flaxseeds, grind them in a spice grinder and put them in an airtight container in the refrigerator or freezer so that you always have them available for sprinkling on whole grains, cereals, salads and adding to baked goods.  If you do not keep them in a cool, dark place, they can go rancid quickly (you will know when you smell them) like any seed that has oil in it.

Here is a recipe for a Powerful Pilaf of Prevention, a good side dish or main dish with ingredients, including flaxseed, that are protective of breast health.

Ingredients:

3 Tablespoons Organic Olive Oil

½ Cup Finely Chopped Organic Onion

1 Cup Organic Long Grain Basmatic Brown Rice*

2  Cup Organic Vegetable Broth (Your own Homemade Broth is Best.)

¼ Cup Fresh Lemon Juice

1 Tablespoon Grated Lemon Rind from Organic Lemon

1/8 Teaspoon Turmeric

Small strip of Organic Kombu (rinsed well)

¼ Cup Ground Flaxseed

1 Cup Shiitake Mushrooms

1 Cup Chopped Organic Broccoli

½ Cup Dried Organic Blueberries

Directions:

• In a medium saucepan, over medium heat add Olive Oil and saute Onion until soft (about 2 minutes).
• Slowly pour in Broth.
• Add Rice, Lemon Juice, Grated Lemon Rind, Turmeric and strip of Kombu.
• Bring to a boil, then reduce heat to low.
• Cover and cook until rice is tender and all liquid is absorbed (about 45 minutes).
• While rice is cooking, sauté Mushrooms and Broccoli with the remaining Olive Oil in a skillet large enough to hold rice mixture.
• When rice has finished cooking, remove from heat and let stand covered for 5 minutes.
• Add rice mixture to the skillet with the sautéed Mushrooms and Broccoli and stir until blended.
• Before serving, sprinkle with Ground Flaxseeds and Dried Blueberries.

*Can substitute Quinoa for Brown Rice, reducing broth to ¾ cup and cooking time to 15-20 minutes. 

You may make this a Main Dish by adding poached/cooked Organic Chicken, Wild-Caught Salmon or Lentils (or other beans).

Makes 8 servings (1/2 cup)