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The facts on flax Plus some healthy recipes for you to try Wednesday, July 25, 2007 Did you know that flaxseed is a rich source of healthful fats?The oil from the seed is low in saturated fat (approximately 9 percent), contains moderate amounts of monounsaturated fats (approximately 18 percent), and is high in polyunsaturated fats (approximately 73 percent). Of the nutritionally beneficial polyunsaturated fats, almost 16 percent belong to the omega-6 family primarily as linoleic acid (LA), whereas the remaining 57 percent belong to the omega-3 family primarily as alpha-linolenic acid (ALA). Both LA and ALA are essential fatty acids (EFA). EFAs are termed essential because they cannot be produced by the body and must be obtained from the diet. They are incorporated into the membranes of our body cells to keep them fluid and allow entry into cells of important nutrients as well as the removal of toxins. Greek and Roman writings reference the healing properties of flax as far back as 650 BC. These days, whole and milled flax are easily incorporated into breakfast, lunch or dinner fare. Baking with flaxseed is highly recommended, but using flax oil for frying is not recommended. Once the oil is extracted from the seed, it may break down when exposed to high temperatures in food frying, imparting unwanted flavors and odors to the finished product. Whole flaxseed can be stored at room temperature for up to one year. However, ground flaxseed is more susceptible to oxidation and rancidity. Grinding whole flaxseed in a coffee grinder just prior to use will ensure the highest quality. Ground flaxseed can be stored in an airtight, opaque container and refrigerated for up to 90 days. Or, it can be frozen to ensure the preservation of quality. Here are some healthy recipes to try using flaxseed.
Barley and Flax Beer Bread 1 1/2 cups unbleached all purpose flour 3/4 cup barley flour 1/2 cup ground flaxseed 1 tbsp. baking powder 1 tsp. baking soda 1/2 tsp. salt 1 large egg 2 tbsp. liquid honey 1 can or bottle of beer Preheat oven to 350 F. In a bowl, combine flours, ground flaxseed, baking powder, baking soda and salt. Stir well. In another bowl, beat together, with a fork, egg and honey. Gently stir in beer. Add liquid ingredients to dry ingredients and mix just until moistened. Spoon into an 4 1/2-by-8 1/2-inch loaf pan that has been sprayed with a nonstick cooking spray. Bake 40 to 50 minutes or until wooden pick inserted in center comes out clean. Remove from pan and cool on a wire rack. Note: De-alcoholized beer can also be used. Best eaten the same day but also tasty toasted the next day.
Chocolate Chip Cookies 1 cup shortening 1 cup brown sugar 1/2 cup granulated sugar 1 tsp. vanilla 2 eggs, beaten 2 cups all-purpose flour 1 tsp. baking soda 1/2 tsp. salt 1 cup chocolate chips 1/4 cup ground flaxseed Preheat oven to 350 F. In a large bowl, cream shortening and sugars. Add vanilla and beaten eggs. In a separate bowl, combine flour, baking soda, salt, chocolate chips and ground flax. Add to creamed mixture. Drop by teaspoonful onto a cookie sheet leaving 2 inches between cookies. Bake 10 to 12 minutes, until golden. Remove from sheet and cool. Yield: 48 cookies.
Pizza Bread 1/2 cup sun-dried tomatoes 2 1/4 cups all-purpose flour 1/2 cup light Parmesan cheese 1 tbsp. granulated sugar 1/2 cup ground flaxseed 1 tbsp. baking powder 2 tsp. oregano leaves 1/2 tsp. salt 1/4 tsp. black pepper 1 1/4 cups skim milk 2 tbsp. canola oil 1 egg 1 small tomato, diced 1/4 cup diced green pepper 1/3 cup shredded mozzarella cheese Cover sun-dried tomatoes with boiling water. Let stand for 10 minutes or until softened. Drain and dice. Preheat oven to 350 F. In a bowl, combine sun-dried tomatoes, flour, Parmesan cheese, sugar, ground flaxseed, baking powder, oregano, salt and pepper. In a separate bowl, whisk together milk, oil and egg. Pour liquid into dry ingredients. Stir just until dry ingredients are moistened. Pour into a well-greased 8 1/2-by-4 1/2-inch loaf pan. Sprinkle tomatoes, green pepper and mozzarella cheese on top of batter. Bake 55 or 60 minutes or until wooden pick inserted in center comes out clean.
Chocolate Zucchini Muffins 2 1/2 cups all-purpose flour 1/4 cup unsweetened cocoa powder 1 tsp. salt 1/2 tsp. baking powder 1 tsp. baking soda 1/4 cup ground flaxseed 1/2 cup margarine 1/4 cup canola oil 1 1/2 cups granulated sugar 2 eggs 1/2 cup sour 1% milk 2 cups finely grated, unpeeled zucchini Preheat oven to 350 F. In a bowl, combine flour, cocoa, salt, baking powder, baking soda and ground flaxseed. In a separate bowl, cream margarine, oil and sugar. Add eggs and sour milk. Add flour mixture, stirring until just mixed. Add zucchini and mix. Fill paper baking cups half to two thirds full. Bake 18 to 20 minutes or until wooden pick inserted in center comes out clean. Remove and cool on rack. Yield: 24 muffins.
Spinach Lasagne Meat Sauce: 1/2 lb. ground beef 1/2 lb. ground pork 1 cup chopped onion 2 cloves garlic, minced 1 13.5-oz. can tomatoes, cut up 1 7 oz. can tomato sauce 1 5-oz. can tomato paste 2 tsp. dried basil 2 tsp. dried oregano 1/2 tsp. black pepper 6 dried lasagne noodles Filling: 1 beaten egg 1 pint cream-style cottage cheese 1/4 cup grated Parmesan cheese 3 tbsp. snipped fresh parsley 1 10-oz. pkg. frozen, chipped spinach, drained 1/2 cup ground flaxseed 2 cups grated mozzarella cheese grated Parmesan cheese (optional) In a saucepan, over medium heat, cook meat, onion and garlic until meat is brown. Drain fat. Stir in undrained tomatoes, tomato sauce, tomato paste, basil, oregano and pepper. Bring to a boil. Reduce heat. Cover and simmer 15 minutes, stirring occasionally. Cook noodles for 10 to 12 minutes or until tender but still firm. Drain and rinse with cold water. In a bowl, combine egg, cottage cheese, Parmesan cheese, parsley, spinach and ground flax. Preheat oven to 375 F. Layer half of the cooked noodles in a lightly greased 2 quart baking dish. Spread with half of the cheese/spinach filling. Top with half of the meat sauce and half of the mozzarella cheese. Repeat layers. If desired, sprinkle with additional Parmesan cheese. Bake for 30 to 35 minutes or until heated through. Let stand 10 minutes before serving. Yield: 12 servings.
Broccoli Salad 6 cups chopped broccoli 1/4 cup finely chopped red onion 3/4 cup sweetened dried cranberries or raisins 1/2 cup pumpkin (pepita) seeds (sunflower seeds, chopped walnuts or nuts of your choice may be substituted) 2 tbsp. flaxseed Dressing: 3/4 cup light mayonnaise 2 tbsp. raspberry vinegar 2 tbsp. granulated sugar In a large bowl place broccoli, onion, cranberries, pumpkin seeds and flax seed. In another bowl, combine mayonnaise, vinegar and sugar. Mix well. Pour over salad, toss well. Chill before serving. Yield: 6 servings.
Soft Pretzels 2-3 cups all-purpose flour 2 tbsp. granulated sugar 1 tsp. salt 1 tbsp. active dry yeast (1 pkg.) 1 cup water 1 tbsp. butter or margarine 1/4 cup flaxseed 1 egg yolk 1 tbsp. water coarse salt (optional) flaxseed (optional) In a large bowl combine 1 cup flour, sugar, salt and yeast. In a saucepan, over medium-high heat, heat water and butter to 120 to 130 F. Add warm liquid to yeast mixture; beat until well combined. Stir in flaxseed and enough flour to make a soft dough. Turn out onto a lightly floured surface. Knead, adding more flour as necessary until dough is smooth and no longer sticky, about 4 minutes. Place dough into a well greased bowl, and cover loosely with well greased plastic wrap. Let rise in a warm place until doubled, about 45 minutes to 1 hour. Preheat oven to 375 F. Line baking sheet with foil, lightly grease; set aside. Punch dough down, knead about 5 times. Divide dough into 12 equal portions. Cover portions not being rolled. Roll each portion into a 16 inch rope; shape into pretzel. Place on baking sheet, cover, and let rise 5 minutes. Beat together egg yolk and water. Lightly brush on pretzels. Sprinkle pretzels lightly with coarse salt and flaxseed, if desired. Bake 15 minutes or until golden brown. Serve with mustard or melted cream cheese for dipping. Yield: 12 pretzels.
Flaxseed Facts Weight and calorie content of flaxseed (per specific measurement): Ground Flaxseed 250 ml = 1 cup = 130 grams - 4.5 ounces = 585 calories 15 ml = 1 tbsp. = 8 grams = .3 ounces = 36 calories 5 ml = 1 tsp. = 2.7 grams = .1 ounces = 12 calories Whole Flaxseed 250 ml = 1 cup = 180 grams = 6.3 ounces = 810 calories 15 ml = 1 tbsp. = 11 grams = .4 ounces = 50 calories 5 ml = 1 tsp. = 4 grams = .1 ounces = 18 calories
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