Food Focus: Flavorful uses for Flaxseed

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Jackie of The Vegan DietFlax, The Seed of Ancients – “…Flax seed also contains lignans which have anti-cancer, anti-viral, and anti-bacterial properties. It has far more lignans than other plant sources….Ground flax seeds or oil can be sprinkled on cereals, added to smoothies and even sprinkled on cooked veggies. You can also add ground flax seeds to bread and cake mixes…”
Flax seeds also known as linseed, have a hard shell, which depending of the variety, can be from a golden to a reddish brown. Due to the hard shell most people prefer to eat ground flax seeds. They have a wonderful nutty favor.

The seed and oil is particularly important to Vegans and vegetarians due to being the richest plant source of omega_3 fatty acids. It lowers high blood pressure, reduces the formation of blood clots therefore reducing the risk of heart attack and stroke.

Omega_3 is also an anti-inflammatory relieving conditions like arthritis, migraines, lupus, gout and asthma. Studies have shown it to reduce bone loss. To meet your daily requirement, all that is required is one tablespoon of flax oil or two tablespoons of ground flax seed.

Flax seed also contains lignans which have anti-cancer, anti-viral, and anti-bacterial properties. It has far more lignans than other plant sources.

High in soluble fiber, it is excellent in relieving constipation and IBS problems. It also is a good source of omega_6 fatty acids, manganese, copper, magnesium and vitamin B6, plus many other minerals, vitamins and amino acids. It also contains a high quality protein.

Whole flax seeds can be stored in an airtight container in a cool dark cupboard for over a year, but ground flax seed is preferably stored in an airtight container in the fridge to prevent it becoming rancid and should not be kept for more than 3 months. The oil must also be refrigerated and should not be kept for more than 6 weeks and must not be used used when cooking but only added afterwards.

Ground flax seeds or oil can be sprinkled on cereals, added to smoothies and even sprinkled on cooked veggies. You can also add ground flax seeds to bread and cake mixes.

Note: When first using flax seed start with small amounts, as some people find that when using it for the first few times, they experience a bloated feeling or suffer from mild flatulence.

For more info on flax oil and flax beauty recipes see my posting on my other blog Herbs ‘n Oils

Pecan Pie
 
Author:
Ingredients
  • 2-1/2 cups pecans, toasted and coarsely chopped
  • ¾ cup maple syrup
  • ⅓ cup brown rice syrup
  • 1 tablespoon vanilla extract
  • 1 tablespoon minced fresh ginger
  • ¼ teaspoon sea salt
  • 3 tablespoons flax seeds
  • 1-1/2 teaspoons arrowroot
  • ⅓ cup soymilk
  • prebaked pie crust
Instructions
  1. To make the filling: Place the pecans in a large bowl. In a medium saucepan, combine the maple syrup, rice syrup, vanilla extract, ginger, and salt. Simmer the mixture for 5 minutes, then remove from heat and allow to come to room temperature. In a spice grinder, grind the flaxseeds to a powder. Combine the arrowroot, soymilk, and flaxseed meal with the maple syrup mixture, pour into a blender, and blend until smooth. Pour the liquid from the blender over the pecans. Mix well and pour into a prebaked pie shell. Bake at 350° F for 30 minutes, or until the filling has firmed up. Let cool.
Flax Seed Morning Shake
 
Author:
Ingredients
  • 8 oz Lite Soya Milk
  • Strawberries
  • Raspberries
  • Blueberries
  • One banana
  • 2 tbsp freshly ground flax seed
  • 1 tbsp wheat germ
  • sweeter to taste (optional)
Instructions
  1. Mix together in blender or hand mixer
High Fiber, Lower Carb Maple Morning Muffins
 
This is a low-carb muffin recipe, that is also a healthy bran muffin recipe, that is also a cane sugar free muffin recipe, that is also a low fat muffin recipe, that is also a vegan muffin recipe, that is also a protein muffin recipe! These vegan muffins are surprisingly moist and fluffy, with a delicate texure. The ground flax seed in this muffin recipe acts as an excellent vegan egg replacer, and also provides healthy flax oils and fiber.
Author:
Ingredients
Dry Ingredients:
  • ½ cup oat bran
  • ½ cup whole wheat pastry flour
  • ⅓ cup whole soy flour
  • ⅓ cup oatmeal (rolled oats)
  • ⅓ cup wheat bran
  • ⅓ cup ground flax seed
  • 1 tbsp baking powder
  • 1 tsp baking soda
  • 2 tsp cinnamon
  • ¼ tsp salt
  • 1 tsp vital wheat gluten OR 2 tbsps starch (cornstarch, tapioca starch, arrowroot)
  • ½ cup raisins and/or walnuts and/or other dried fruit
Wet Ingredients:
  • 1-1/4 cups applesauce
  • ⅓ cup maple syrup (or an equivalent amount of your preferred dry sweetener plus ¼ cup water)
  • 1 tsp vanilla (optional)
  • 1 or 2 tbsps oil (optional)
Instructions
  1. Combine all of the dry ingredients in a large bowl, and stir with a whisk or spoon to combine thoroughly. Pour in the applesauce, maple syrup (or other sweetener and water), and optional oil. Mix gently, just enough to combine. Do not overmix. It’s OK to leave a few dry lumps. Spoon batter into a lined muffin tin, and bake at 350 degrees for about 18 minutes, or until the tops turn golden.
Notes
Hints: We’ve tried to use ingredients that are readily available. But it’s also a very flexible recipe. So if you don’t have both the wheat bran and the oat bran, simply substitute with more of the one you do have. If you don’t have either, substitute with more oatmeal. Or if you are missing any of the first 5 ingredients, just substitute with more whole wheat pastry flour.
Happy Colon
 
Author:
Ingredients
  • 2 tbsps ground flax seeds
  • 2 tbsps bran (molasses or any bran you have on hand)
  • 2 tbsps rolled oats
  • chopped fried figs, prunes and/or raisins
Instructions
  1. Soak overnight in cup of filtered water and serve with soy yogurt and maple syrup (optional).

About Author

Alisa is the founder of GoDairyFree.org, Senior Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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