Flaxseed is our Friend

Since I have started thinking about what I have been putting in my mouth and trying a lot more recipes.  Some of the recipes have flaxseed listed in the ingredients.  I did not know what flaxseed was so I headed to the store to find it.  You can find flaxseed in a couple of forms, oil, oil capsules, whole flaxseed or ground flaxseed.  Flaxseed comes from the flax plant and is gluten free.  I have only tried the ground flaxseed, which you can find down the baking aisle or in the vitamin section in your grocery store.  Flaxseed has a nice nutty flavor and is full of a lot of good things for you.  You can add ground flaxseed to your baked goods, on top of your morning cereal or in your yogurt.

FLAXSEED FACTS:

Flaxseed contains fiber.  Just two tablespoons of flaxseed meal delivers 4 grams of fiber; as much fiber as 1 1/2 cups of cooked oatmeal!  Studies suggest that when flaxseed meal is added to the diet, harmful LDL cholesterol drops, while good HDL cholesterol stays put.  Regularity improves, also.

Flaxseed contains high levels of natural antioxidants called ligans.  The ligans in flaxseed can bind with circulating substances that might promote unchecked cell growth.  Many food plants have some ligans, but flaxseed has at least 75 times more than any other.  To get the lignans that are in just two tablespoons of flaxseed meal, you'd need to eat about 30 cups of fresh broccoli.

Flaxseed is a mega-source for the plant version of omega-3 called alpha-linolenic acid.  The oil in flaxseed is about 50% alpha-linolenic acid.  Canola and walnut oils, the next highest sources, have about 10 %.  But most foods have far less.  One serving of flaxseed meal contains 2400 milligrams of omega-3.

Flaxseed as an egg substitute (I have not tried this, but sounds interesting)

Flaxseed meal makes a great egg substitute for most recipes.  For one egg, simply mix 1 Tbsp flaxseed meal with 3 Tbsp water in a small bowl and let sit for two minutes.  Add to a recipe as you would an egg.

This information is from Bob's Red Mill, a manufacturer of flaxseed meal.

 I have never baked with whole wheat flour, that just sounds horrible!  I am just not a whole wheat fan, I have a texture problem, we will save that for another day.  Anyway these were great and I did not mind the whole wheat part, I think the applesauce helped in that department. 

Chef Meg's Blueberry Flax Seed Muffins

1 cup quick oats
1 cup low-fat buttermilk
1 cup whole-wheat flour
1 tsp baking powder
1⁄2 tsp baking soda
1⁄4 tsp cinnamon
1 tsp salt
1 egg
1⁄4 cup unsweetened applesauce
3⁄4 cup brown sugar
1 cup blueberries, washed and dried
1 tbsp flaxseeds, roughly ground

Directions

1. Preheat the oven to 375° F. Spray the muffin
pan with nonstick cooking spray or line the
wells with paper liners.

2. In a small bowl, combine the oats and buttermilk
and let the mixture stand at room temperature
for 5 minutes. In a medium bowl, combine
the flour, baking powder, baking soda, cinnamon,
and salt; mix with a fork to blend and set
aside.

3. In a large bowl and using a hand mixer, beat
the egg, applesauce, and brown sugar at medium
speed for 3 minutes.

4. Blend the oat-buttermilk mixture into the egg
mixture, then stir in the flour mixture until just
combined (try not to overwork the mixture).
Fold in the blueberries. Fill muffin cups 3⁄4 full
and top with a sprinkle of ground flaxseed.

5. Bake 15 minutes or until a toothpick inserted
into the center comes out clean.

Nutritional Info

Servings Per Recipe: 14

Amount Per Serving

Calories: 119.2

Total Fat: 1.4 g
Cholesterol: 15.9 mg
Sodium: 274.5 mg
Total Carbs: 28.4 g

Dietary Fiber: 2.8 g

Protein: 3.1 g

Recipe adapted from SparkPeople

This next recipe is one of my favorites.  I have made them a few times and they are great for the kids. 

No-Bake Energy Bites

(makes 18-20 bites)

1 cup oatmeal

1/2 cup peanut butter (or other nut butter)

1/3 cup honey

1 cup coconut flakes

1/2 cup ground flaxseed

1/2 cup mini chocolate chips

1 tsp vanilla

Mix everything above in a medium bowl until thoroughly incorporated. Let chill in the refrigerator for half an hour. Once chilled, roll into balls and enjoy! Store in an airtight container and keep refrigerated for up to 1 week.

Recipe adapted from Smashed Peas and Carrots