Flaxseeds are naturally high in omega-3, an essential fatty acid that keeps your skin, nervous system and immune system functioning properly.

Unfortunately, the positive effects of omega-3 are blunted by omega-6, a fatty acid found in highly processed foods made from soy and corn. When it comes to eating the right ratio, "a lot of Western-style diets are way out of whack," says Kelley Fitzpatrick, director of health and nutrition for the Flax Council of Canada.

Flaxseed is showing up in plenty of processed foods such as Quaker Oats cereals, Kashi pizza crusts and Naked Juice smoothies, but Banana Flaxseed Bread is an easy way for home bakers to add the recommended 2 tablespoons a day to their diets.

Cooking tip: To toast walnuts, spread walnuts in a single layer on a baking sheet. Bake at 350 degrees for 5 to 7 minutes or until lightly toasted. Watch closely to prevent overbrowning.

Banana Flaxseed Bread

1 cup all-purpose flour

1/2 cup milled flaxseed

1/2 cup whole-wheat flour

1/2 cup sugar

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon cinnamon

1/4 teaspoon salt

1/4 cup fat-free skim milk

1/4 cup canola oil

2 egg whites

1 whole egg

1 teaspoon vanilla

1 1/4 cups mashed very ripe bananas (about 3 bananas)

1/3 cup chopped walnuts, toasted

4 teaspoons flaxseed, divided

Preheat oven to 350 degrees. Combine all-purpose flour, milled flaxseed, whole wheat flour, sugar, baking powder, baking soda, cinnamon and salt in a large mixing bowl. In a small mixing bowl, whisk together milk, oil, egg whites, egg and vanilla. Pour milk mixture into dry ingredients and stir until blended. Stir in bananas, walnuts and 3 teaspoons flaxseed, blending until moistened.

Spoon into greased and floured 9- by 5-inch loaf pan. Sprinkle top of bread with remaining 1 teaspoon flaxseed. Bake 55 to 60 minutes or until browned and toothpick inserted in center comes out clean. Allow to stand in pan 10 minutes, then remove from pan and place on wire rack to cool.

Makes 1 loaf (9 to 12 servings).

Per serving (based on 9): 292 calories (39 percent from fat), 13 grams total fat (1 gram saturated), 24 milligrams cholesterol, 39 grams carbohydrates, 7 grams protein, 211 milligrams sodium, 5 grams dietary fiber.