So I have embarked on a mission:
To highlight a new ingredient, gadget or technique with every post.
( I kind of started with the last post*)
It may be a bit ambitious for this new (again) working mom,
but I began to realize that this blog needed direction.
There are a lot more changes in the near future, but in the mean time I hope you
enjoy and appreciate this one.
Today's highlighted ingredient:
Cold Milled Flax Seed
Some call it one of the most powerful plant foods on the planet. There’s some evidence it can help reduce your risk of heart disease, cancer, stroke, diabetes, and hot flashes! That’s quite a tall order for a tiny seed that’s been around for centuries.
These days, flaxseed is found in all kinds of foods, from crackers to frozen waffles to oatmeal. In the first 11 months of 2006, 75 new products were launched that listed flax or flaxseed as an ingredient. Not only has consumer demand for flaxseed gone up, agricultural use has also increased -- to feed all those chickens laying eggs that are higher in omega-3 fatty acids.
Although flaxseed contains all sorts of healthy components, it owes its healthy reputation primarily to three ingredients:
- Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
- Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75- 800 times more lignans than other plant foods
- Fiber. Flaxseed contains both the soluble and insoluble types.
Additionally, did you know flax seeds can be substituted for oil and eggs? Ground flax seed can be used to replace butter, margarine and other oils as well as eggs in many of your everyday dishes.
Fat: When baking, you can replace part of all of the fat, depending on the recipe. If you substitute flax for all of the fat, be sure to increase the liquid in the recipe by 75 percent as ground flax absorbs liquid. Be aware, too, that baked goods that include flax will brown more quickly – you may need to adjust cooking time or loosely cover baked goods with foil towards the end of the cooking time.
Substitute: 3 tablespoons ground flax seed for every 1 tablespoon butter, margarine or oil.
Eggs: For vegans or vegetarians who don’t eat eggs, ground flax is a suitable substitution in baked goods.
Substitute: 1 tablespoon ground flax plus 3 tablespoons of water for each egg. Let flax and water mixture sit for several minutes before adding to your recipe.
|Nutritional value per 100 g (3.5 oz)|
|Energy||2,234 kJ (534 kcal)|
|Dietary fiber||27.3 g|
|Thiamine (Vit. B1)||1.644 mg (126%)|
|Riboflavin (Vit. B2)||0.161 mg (11%)|
|Niacin (Vit. B3)||3.08 mg (21%)|
|Pantothenic acid (B5)||0.985 mg (20%)|
|Vitamin B6||0.473 mg (36%)|
|Folate (Vit. B9)||0 μg (0%)|
|Vitamin C||0.6 mg (1%)|
|Calcium||255 mg (26%)|
|Iron||5.73 mg (46%)|
|Magnesium||392 mg (106%)|
|Phosphorus||642 mg (92%)|
|Potassium||813 mg (17%)|
|Zinc||4.34 mg (43%)|
|Percentages are relative to US recommendationsfor adults.|
Source: USDA Nutrient database
With so much greatness to offer it's a no brainer why I had to share it with you today. My kids and I have been eating it for years mixed in our yogurt, oatmeal and even desserts...one of which I am going to share with you today. This cookie is the perfect after school, after gym, or after 3 o'clock slump snack. It provides protein, energy and a whole lota crunch. Now, I couldn't really come up with a name that listed the ingredients, so I came up with the next best thing,
The Crunchy Creamy Dreamy Cookie
and my friends, it's all that and more!
No flour, No gluten, No dairy...
But you won't miss a thing.
(que Steven Tyler)
Recipe and Photos Below*
The Crunchy Creamy Dreamy Cookie
1 Cup of Cold Milled Flax Seeds
1 Large Banana
1/4 Cup Peanut Butter
(you can add crunchy for added texture)
4 Tbs Honey
1/4 Cup Dried Cranberries
1/4 Cup Almonds
1 tsp Salt
Powdered Sugar for dusting
Combine flax, peanut butter,banana, and honey. Mix well until well incorporated.
It will be a bit sticky. Add the Cranberries and mix until combined.
Place almonds and salt in a food processor and pulse until almonds are well ground.
Place almonds in a shallow bowl.
Roll about 1 Tbs of the mixture into a ball and roll into the almonds, making sure to cover all sides.
Flatten the ball a bit so it is about 1/4 inch thick and place on a baking sheet.
Bake at 375 for approx. 15 minutes until the tops are crispy.
Remove from oven and cool on a baking rack for 20 minutes.
Top with a dusting of powdered sugar
Flax & Banana
soooo golden sweet and sticky!
In addition to the wonderful flavor, the PB acts as a binder.
Mix the ingredients well at this point.
I find a fork works best.
lovely jewels so tart and sweet*
Mix until incorporated.
Grind the salt and the almonds.
@ this point you will roll the mixture into the balls
and then roll in the almonds.
Flatten them out a bit and place them on a sheet.
All nice and lined up*
you can just eat them like this.
They are perfectly delish.
& yes I did
How else would I know ;-)
But baked with a dusting of sugar just adds a whole new level of
that kind of goodness.
Want more ways to add Flax to your diet? Check out these easy fix-ins!
1. Pancakes: Add 1/4 cup ground flax seed to your favorite pancake mix, and for extra flavor add 1 tablespoon of vanilla.
2. Pizza: Sprinkle 1/4 cup of ground flax seed on your favorite homemade or frozen pizza. Cook according to normal directions.
3. Breads: Brush dinner rolls with olive oil, sprinkle the rolls with ground flax seed and warm them in the oven.
4. Breading: Add flax seed (1 tablespoon to 1/4 cup) to your favorite bread crumbs and use this mixture as a coating for tofu, fish, poultry or pork, or as a topping for casseroles, stuffed mushrooms and more.
5. Veggies: Sprinkle ground flax seed on hot vegetables just before serving OR sprinkle ground flax seed on a salad and toss with dressing.
6. Breakfast: Add a teaspoon of ground flax seed to yogurt, oatmeal or granola.
7. Dessert: Sprinkle ground flax seed on vanilla pudding, ice cream or apple crisp.
For more information or recipes that include flax seed check out these other blog sites:
(another new addition*)
Wheatgerm & Cranberry Muffins by Meal Makeover Moms
Apple Walnut Flax Seed Bread by Joy The Baker
Mini Raw Pizza Bites by The Raw Chef
Still hungry for more?
Coming up next*
This little beauty packs a whole 'lota punch.
You'll be amazed at what she can do for ya.
taste. share. spread the love
Simply Food Love*