Weight Loss Tip Recipe — Red River with Ground Flax Seed

Weight Loss Tips - Winter Weight Off

Weight Loss Tip Recipe — Red River with Ground Flax Seed

Red River with Ground Flax and Blueberries

Red River with Ground Flax and Blueberries

This week’s Weight Loss Tip #2 was to Fill Up on Fiber!

I am a complete fiber freak! I owe most of my weight management over the years to fiber and water. Really, when it comes down to it, those are the two main reasons I am able to keeping my weight level.

Also, due to my medication for anxiety and depression, I have to pay extra attention to ensuring that I have enough fiber and water to keep my intestinal tract – ahem – healthy and functioning.

This week, I have highlighted cereals and salads because they are my two favorite and easiest ways to increase fiber intake — and the two things I consume most in a week!

A staple in those cereals and salads is Flax. I use flaxseed to increase fiber and increase my omega-3 fatty acids. Flaxseed is high in fiber, omega-3 fatty acids and phytochemicals called lignans.


Golden Flax Seed

I prefer to use Golden Flax Seeds versus Brown Flax Seed because the golden has a slightly better, nuttier flavor. But golden flax seed and brown flax seed are similar in nutritional value, so whichever you are using will be great.

Bobs Red Mill Whole Ground Flaxseed Meal

Bob's Red Mill Whole Ground Flaxseed Meal

While I do use whole flax seeds, I focus most on using ground flaxseed in my hot cereals. Using ground flaxseed versus whole flaxseed is important because your body is better able to digest it. Whole flaxseed can pass through your intestine undigested, keeping you from reaping all it’s health benefits.

I also prefer to use Ground Golden Flaxseed Meal versus Ground Brown Flaxseed Meal because, as I mentioned, I prefer the taste of the golden. But my health food store where I bought my Ground Golden Flaxseed Meal closed down and I am having a hard time finding it at other local health food stores. So for now, I am using Brown Flaxseed Meal.

However, you can also grind your own flax seeds with a coffee grinder. For some reason, I haven’t tried that yet. I will have to!

Red River Hot Cereal

Red River Hot Cereal

You can add ground flaxseed meal and flax seeds to ANY of your cereals — although it works best in hot cereals. If you love your oatmeal, start adding ground flax! It will give your oatmeal a nutty, richer flavor, while increasing your fiber and omega-3 intake.

I find starting the day off with a big bowl of cereal that is loaded with heart-healthy foods like whole grains and flax seeds not only helps keep you feeling full and energized, but it makes you feel good knowing you are looking after your body!

Here is a recipe I make for a SUPER high-fiber hot cereal with Red River. Red River is already a healthy, high fiber cereal, but I like to pump it up even further, and make it taste creamier and nuttier, with ground flax seed and whole flaxseed.

(Red River, I just learned from Wikipedia, is a Canadian cereal, with limited availability elsewhere. So, if you are unable to find Red River in your area, look for another hot cereal that is high in whole grains. Red River’s ingredients are Cracked Wheat; Cracked Rye; Cracked Flax; Whole Flax.)

Red River Cereal, Golden Flax Seeds, Ground Flaxseed Meal

Red River Cereal, Golden Flax Seeds, Ground Flaxseed Meal

Note: It is key to not dump a ton of sugar on your bowl of healthy cereal! So, I find using a bit of salt in the water helps bring out the grain’s natural flavors.


Add Cinnamon

Also, I always use a ton of cinnamon — which not only makes the cereal taste delicious, but cinnamon has one of the highest antioxidant levels of any spice. As well, recent studies have show cinnamon health benefits. Cinnamon appears to help regulate blood sugar and reduce triglycerides and cholesterol.


My Favorite Fruit - Blueberries

And, of course, I reach for my blueberry stash as well. Blueberries are little nutrient power houses — loaded in antioxidants, vitamin C, fiber, and manganese, with only 80 calories per cup. No wonder I freeze 200 pounds of organic blueberries every summer!

So, you can skip the sugar and add cinnamon and blueberries.

Red River with Ground Flax Seed

(Note: I use less water to cereal ratio than the instructions on the Red River box. You may prefer to use more water — just adjust to your preference.)

1 & 1/4 cup Salted Water (I find the salt is essential to bringing out the flavor of the cereal so that adding sugar is unnecessary.)
1/4-1/2 tsp Cinnamon
1/3 cup Red River cereal (If you are unable to find Red River in your area, choose another hot cereal that is high in whole grains and fiber. Red River’s ingredients are Cracked Wheat; Cracked Rye; Cracked Flax; Whole Flax.)
1/4 cup Ground Flax Seed
1 tbsp Whole Flax Seeds
1 cup Fresh or Thawed Blueberries (I add fruit to add sweetness, but it is optional.)
1 cup non-fat milk

  • Bring salted water to a boil and add cinnamon. Add Red River cereal and return to a boil, then reduce heat stirring often for a minute or two.
  • Stir in ground flax seed and whole flax seed and add blueberries.
  • Simmer for a few minutes — until cereal has reached desired consistency.
Red River with Ground Flax and BlueberriesRed River with Ground Flax and Blueberries

Red River with Ground Flax and Blueberries

  • Pour cereal into a bowl — makes one large serving or two smaller servings. (I eat the full bowl myself!)
  • Heat milk in the cereal pot (reduces dishes!) and serve on cereal immediately.

(I always warm my milk because it makes for a sweeter, more indulgent experience.)

weight loss tipsThis recipe is part of our Weight Loss Tips series, Winter Weight Off. EVERY MONDAY AFTERNOON, I post a fresh linky along with my Weight Loss Tip for the week. You can link up your latest Winter Weight Off posts every week in those fresh linkies. (And of course visit previous linkies to find our readers’ own inspiring posts!)

Then, during the week, I publish one or two more Winter Weight Off posts here at 5 Minutes for Mom that relate to my Weight Loss Tip of the Week. Some of those will be written by me, and some weeks, I may feature some of you and link back to YOUR post of the week!

To see the bloggers linked up this week, click over to Weight Loss Tip #2 — Fill Up on Fiber.

PLEASE NOTE: I am NOT a health professional, nor do I make any health or medical claims or advice here at 5 Minutes for Mom. I am simply sharing my opinions and personal experiences. Please consult your doctor about all medical issues and make sure you follow your doctor and health professional’s instructions regarding your health and diet.

Written by 5 Minutes for Mom co-founder Janice.
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  1. says

    I just went grocery shopping yesterday and I think I saw flax in the specialty section of the grocery store. I’ll have to see if it’s reasonably priced. We’ve discovered that some things really aren’t here. Like quinoa ($11.99/26oz bag). I’ll be back tomorrow to re-read this when I’m more awake, for sure! Thanks, Janice! I’m really enjoying this series and thank you so much for your blog comment!

  2. CaroleM says

    I also use Bobs flax. I use my coffee grinder to grind it up, and store it in the freezer – b/c it goes a long way. This much how I prepare my oatmeal in the morning, but we use yoghurt for the creaminess aspect, which makes it thick and delicious, but adds the benefits of yoghurt on top of it all.

  3. says

    Very interesting tips. I’ve used flaxseed off and on over the years and also enjoy its nutty taste. For awhile I would add bran and a bit of ground flaxseed to my yogurt. Quite tasty, actually.

    Thanks again for the tip about adding the bran cereal to flakes. As I am writing in tomorrow’s post, I add it to my Raisin Bran and it’s quite tasty!

  4. Mary says

    I recently started the routine of eating red river cereal , blueberries and a little brown sugar every morning. It is two weeks now and I not only feel better and have more energy but my clothes are looser.


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