Flax
There are 3 sound reasons why you should consider giving flax a try:1. It?s the richest plant source of the essential omega-3 fatty acids in the form of alpha-linolenic acid (ALA). Our bodies convert this to the more powerful EPA and DHA found naturally in fatty fish.? ALA itself conveys some of the same benefits such as lowered risk of stroke, heart attack, and cardiac arrest.2. It?s the richest source of plant lignans, a type of phytoestrogen like the isoflavones found in soyfoods.? Animal trials, lab research, and population studies strongly suggest that lignans may inhibit the growth of certain types of cancer, especially against hormone-related types such as breast, prostate, and perhaps colon.? Research is looking at its effect on bone density.3. Flaxseed is high in fiber (2.5 grams per tablespoon) with a 60:40 mix of both insoluble and soluble types.How much flaxseed?Research suggests that just 10-25 grams of flaxseed a day provides maximum health benefits.? That equals about 1-1/2 to 3-1/2 level tablespoons of ground seed and is about the amount being used in ongoing human breast cancer and bone density trials.Start with just a quarter teaspoon- flaxseed allergy is extremely rare but serious.Grinding & storing flaxseedThe seeds are easily ground in a blender, coffee grinder, or food processor.? Whole seeds store for 6-12 months at room temperature, but the ground product should be refrigerated and eaten within a couple weeks or frozen for up to 6 months.Using flaxseedWhether used as a topping or in baked goods, its agreeable nutty taste and texture is a welcome addition.? Ground flaxseed: Sprinkle it raw on cereals, yogurt, soup, or fruit juice; add it to a smoothie for rich flavor.? Unlike pure flaxseed oil, ground seed is heat stable and can be used in baking a wide variety of breads, muffins, and cookies. It can replace up to 10-15% of the flour in a recipe.? Try using it at a 3:1 ratio to replace all or part of a recipe?s oil, butter, or shortening. For example, 3 tablespoons of ground seed can replace 1 tablespoon of oil; browning occurs more rapidly when flaxseed replaces oil.? Whole flaxseed is poorly digested unless baked; add it to breads, muffins and pancakes.Nutritional Contentof Flaxseed for 1 leveltablespoon of ground seed(8 grams):39 calories2.7 g fat1800 mg ALA2.7 g carbohydrate2.2 g fiber1.5 g proteinSource: USDA & Flax CouncilBy David Leonard, MAg. Flax PancakesThese pancakes have a delicious, nutty flavor. They are high in fiber and loaded with nutrients. Serve them with pureed canned fruit for even more good nutrition and flavor.1 cup ?? ?whole wheat flour1/2 cup?? ?all purpose flour1/2 cup?? ?oatmeal1/4 cup ?? ?ground flax seeds*2 tsp?? ?baking powder1/4 tsp ?? ?baking soda2 cups?? ?skim milk1 tsp?? ?vanilla extractFruit Syrup:1 cup?? ?canned peaches ?? ??? ?(canned in water)Combine dry ingredients in a large mixing bowl. Add milk and vanilla and stir until smooth.Lightly spray a large nonstick pan with cooking oil spray. Heat over medium-high heat. Spoon 4 tablespoons of pancake batter in the pan for each pancake. Cook until the batter bubbles then flip the pancake over with a spatula. Cook until golden brown and firm in the center. Makes 12 pancakes.Drain the peaches and reserve the juice. Puree them, adding the juice as needed; warm and serve as syrup over the pancakes.Serves 4. Serving Size is? three pancakes. Per serving: 145 calories, 32 fat calories, 3.5 g fat, 0 saturated fat, 0 mg cholesterol, 69 mg sodium, 24 g carbohydrate, 3.5 g fiber, 9.5 g sugars, 6 g protein.Diabetic exchanges: 1 fruit, 2 skim milk, 1 lean meat.*Whole flax seeds may be found in your local supermarket or natural foods store. Use a coffee grinder or food processor to grind them. You may also substitute wheat germ for the ground flax.
