This
year, Health Canada approved a health claim linking ground whole flaxseed to
blood cholesterol lowering, a major risk factor for heart disease. Specifically,
the claim indicated that eating 5 Tbsp/75 mL of ground (milled) whole flaxseed per
day over three meals helps reduce cholesterol.
Why is flaxseed a superfood?
1. Flaxseed is High in Fibre: Like other Canadian grown
superfoods – pulse, oats, barley and quinoa -flaxseed is full of fibre! It
contains both soluble (cholesterol lowering) and insoluble (happy digestive
system) fibres. Just 2 Tbsp (30 mL) of ground whole flaxseed contains 4 grams
of fibre, which is about 15 percent of the fibre you require daily.
2. Flaxseed is a source of
plant based Omega 3 Fats: Omega 3s are a type of fat that we need to eat to stay healthy.
They are sometimes called essential fats as our bodies needs them but can’t
make them so we have to get them from a food source. Research suggests that
higher intake of omega-3 fats are associated with reductions in cardiovascular
disease. Omega 3 fats are found in cold water fish such as salmon, mackerel,
sardines and herring; nuts especially walnuts, pecans and almonds; seeds especially
flaxseed and chia; as well as some vegetable oils including flaxseed, walnut,
canola and soybean oils. The Institute
for Medicine recommends that men consume 1.6 grams, women 1.1 grams and children depending on age consumer
between 0.5 and 1.2 grams per day. Two
Tbsp (30 mL) of ground flaxseed provides 3.5 g of omega 3, more then twice the
daily recommendation. That’s a good thing!
3. Flaxseed is one of the best
Plant Sources of Lignans: Lignans are high in antioxidants and help regulate hormone levels.
Research indicates that lignans may help to reduce the risk of breast and
prostrate cancer. A recent study also indicated that woman newly diagnosed with
breast cancer who consumed a muffin containing 2 Tbsp (30 mL) of flaxseed,
showed a significant reduction in tumour growth then those who ate a muffin
containing no flaxseed. Flaxseed may
also reduce hot flashes in menopausal woman!
Flaxseeds contain over 75 times more lignans then other plant foods.
Do I need to grind flaxseed? To get the most nutritional benefit from
flaxseed it must be ground. Nutritionally whole seed has the same nutritional
profile as ground flaxseed, however, the nutrients are much more available to
your body if the tough seed coat is ground up.
Is there a difference between
whole ground or milled flaxseed and flax meal? Packages labeled flax meal can be made of whole
ground flaxseed or it can be the meal remaining after flax oil is extract from
the seed. Both are similar
nutritionally, in terms of most nutrients like protein, fibre and lignans.
However, the meal leftover after the flax oil is removed would be lower in
omega 3 fats then whole ground flaxseed.
In cooking they both act the same.
What is the difference between
yellow or golden and brown flaxseed? Just the colour.
Nutritionally they are the same.
Should I freeze flaxseed to
keep it fresh?
Whole flaxseed has a hard seed coat which protects and preserves the seed. It can be stored in a cool, dry, dark place
for up to one year. Ground seed is best refrigerated in an opaque container for
up to 90 days. That said whole or ground flaxseed can be frozen for an even
longer shelf life.
Flaxseed Can Replace Fat in
Baking:
Flaxseed
can replace all of the fat called for in a recipe because of its high oil
content. If a recipe calls for 1/3 cup (75 mL) of oil or butter or other fat then
use 1 cup (250 mL) of ground flaxseed to replace it. Generally, use a 3:1 substitution ratio. When ground flaxseed
is used instead of other fats, baked goods tend to be denser and brown more
rapidly.
Vegan
bakers often substitute a flaxseed mixture for eggs in baking recipes like pancakes,
muffins, and cookies. These baked goods are slightly gummier and chewier than
those that use eggs, and the volume is decreased. Replace each egg with 1 Tbsp (15 mL) ground
flax, plus 3 Tbsp (45 mL) water. Mix ground flaxseed and water in a small bowl
and let sit for 1 to 2 minutes. Add to recipe as you would an egg.
As
the texture of the baked good will be different for both of these techniques,
it is necessary to test the recipe first to determine if it meets your
expectations.
It is
easy to add ground flaxseed your yogurt or cereal or smoothie. It can also be
added to crusts for meats or your favourite baking recipes. Here are some new baking
recipes using ground flaxseed! Enjoy!
Peanut Butter Cookies
1½ c.
natural peanut butter 375 mL
½ c. margarine
or butter 125 mL
l ¾
c. lightly packed brown sugar 17 5 mL
½ c. granulated
sugar 125 mL
1
large egg
1 tsp.
vanilla 15 mL
1 c. oat flour 250 mL
½
c. unbleached all purpose flour 125 mL
1/3 c.
ground flaxseed 75 mL
1 tsp.
baking soda 5 mL
½ tsp.
salt 2 mL
1 c. old
fashioned oats 250 mL
1/3 c.
chopped roasted peanuts 75 mL
1/3 c.
dried cranberries 75 mL
1. Preheat oven to 375 degrees F (190
degrees C) and position rack in centre of oven.
2. In a large bowl cream peanut
butter, margarine, brown sugar, and granulated sugar until light and fluffy.
Beat in egg and vanilla.
3. In a small bowl, combine oat
flour, flour, ground flaxseed, baking soda and salt. Stir and blend into
creamed mixture. Add oats, peanuts and cranberries.
4. Combine until all ingredients
hold together to form a dough. Scoop dough using 1 tbsp. (15 mL) measure,
slightly rounded on top. Press and squeeze dough in palm of your hand to
form into 1½ inch (3.5 cm) balls.
5. Place 2 inches (5 cm) apart on
baking sheet that has been lightly sprayed with a nonstick cooking oil. Flatten
cookies with the back of a floured fork, making a criss cross pattern. Bake 10
minutes or until golden brown. Let cool 5 minutes on baking sheet. Remove
cookies to cooling rack.
Yield:
44 2 1/2 inch (6 cm ) cookies Serving Size: 2 cookies
Recipe
Notes:
·
Using a natural peanut butter produces a slightly drier dough but
equally delicious cookies. Any peanut butter can be used.
·
To make oat flour: In a small blender or coffee mill,
process oats until finely ground.
·
Cookies can be stored in an airtight container for up to 3 days or
frozen up to 3 months.
Recipe courtesy of POGA and SaskFlax
Crunchy Granola Bars
2/3 c.
lightly packed brown sugar 150 mL
1/3 c.
unsalted butter 75 mL
1 tsp.
baking soda 5 mL
1 tsp.
vanilla 5 mL
1¼ c.
quick cooking oats 300 mL
½ c. ground
flaxseed 125 mL
½ c. ground
almonds 125 mL
2 tbsp.
whole flaxseed 25 mL
1. Preheat oven to 325 degrees F
(170 degrees C).
2. In a medium saucepan, over
medium heat, combine brown sugar and butter. Stir constantly while butter
is melting and comes to a boil. Boil 2 minutes, stirring occasionally.
Remove from heat.
3. Stir in baking soda and
vanilla. Add oats, ground flaxseed, almonds and whole flaxseed. Stir
well. Press into a 8 x 8 inch (20 x 20 cm pan) that has been sprayed with a
nonstick cooking spray.
4. Bake 12 minutes or until
golden brown on top and starting to brown around the edges.
5. Remove from oven and cool.
When cool cut into 8 2 x 4 inch (5 cm x 10 cm) bars using a sharp knife and
wrap individually.
Yield:
8 2 x 4 inch (5 x 10 cm) bars Serving Size: 1 bar
Recipe
Notes:
- Bars can be stored in an airtight container for up to 3 days or frozen for up to 3 months.
- Variation: For a chewier bar reduce brown sugar to 1/3 cup (75 mL), add 1/4 cup (50 mL) liquid honey. Continue as above. It will puff up while baking and will be soft to the touch on top. Deflates when removed from oven. Let cool to just warm to the touch before cutting and removing from pan. (It’s harder to remove if left too long in the pan.)
- Recipe courtesy of POGA and SaskFlax
Saskatoon Oat & Seed Bread
1 c. oat
bran 250 mL
½ c. quick
cooking oats 125 mL
½ c. whole
wheat flour 125 mL
1 tsp.
baking soda 5 mL
1 tsp.
baking powder 5 mL
½ tsp.
salt mL
1/3 c.
ground golden flaxseed 75 mL
1/3 c.
lightly packed brown sugar 75 mL
¼ c. unsalted,
toasted sunflower seeds 50 mL
¼ c. unsalted,
toasted pumpkin seeds 50 mL
2
tbsp. whole golden flaxseed 25 mL
2
tbsp. sesame seeds 25 mL
2
tbsp. poppy seeds 25 mL
1 ¼ c.s
1% buttermilk 300 mL
1
large egg, beaten
2
tbsp. canola oil 125 mL
2/3 c.
fresh Saskatoon berries or frozen, thawed and drained 150 mL
1. Preheat oven to 350 degrees F
(180 degrees C) and position rack in the centre of the oven.
2. In a large bowl, combine oat
bran, oats, flour, ground flaxseed, brown sugar, sunflower seeds, pumpkin
seeds, whole golden flaxseed, sesame seeds and poppy seeds. Mix well.
3. In another bowl, whisk
buttermilk, egg and oil. Add to dry ingredients. Stir until
moistened. Gently stir in Saskatoon berries.
4. Spoon batter into a 9 x 5 inch
(22 x 12.5 cm) loaf pan that has been sprayed with a nonstick cooking spray.
5. Bake 50 to 60 minutes or until
wooden skewer inserted in the centre of the loaf comes out clean. Cool in pan
10 minutes before removing to cooking rack. Cool completely before slicing
or wrapping.
Yield:
1 loaf (16 slices) Serving Size: 1/2 inch (1 cm) slice
Recipes
Notes:
·
How to toast seeds: Preheat oven to 350 degrees F (180
degrees C). Combine sunflower and pumpkin seeds in pie plate. Toast 3
minutes, stir, toast 3 minutes, stir again. If needed, toast another 2 to
3 minutes until lightly browned. Note: delicious slightly toasted.
·
Brown flaxseed may be substituted for golden flaxseed
·
Substitute for buttermilk – 1 ¼ cups (300 mL) 1% milk plus 2 tsp. (10
mL) vinegar or lemon juice. Let sit 5 minutes.
·
Bread may be stored in an airtight container for up to 2 days or
frozen for up to 2 months.
Recipe courtesy of POGA and SaskFlax
Savory Salad Granola
1 c. old
fashioned oats 250 mL
¼ c. flaked
natural almonds 50 mL
¼ c.
whole golden flaxseed 50 mL
¼ c.
raw sunflower seeds 50 mL
¼ c. raw
pumpkin seeds 50 mL
2
tbsp. agave nectar or liquid honey 25 mL
1 tbsp.
canola oil 15 mL
2
tsp. salt free roasted garlic seasoning blend 10 mL
2
cloves garlic, minced
dried
cranberries, thyme, rosemary (optional)
1. Preheat oven to 325 degrees F
(170 degrees).
2. In a bowl, combine oats,
almonds, flaxseed, sunflower seeds, pumpkin seeds, agave nectar, canola oil and
garlic. Stir well. Spread on parchment lined baking sheet.
3. Bake until golden, 12 minutes,
stirring after 10 minutes. Watch carefully so as not to over bake. Remove
from oven. Cool.
Yield:
22 servings Serving Size: 1 tbsp. (15 mL)
Recipe
Notes:
·
Serve on salads, cottage cheese, baked sweet potato, etc.
·
Store in an airtight container or sealable bag in the refrigerator
or freezer.
·
Agave nectar can be found in large supermarkets in the health food
or organic aisle or, in health and bulk food stores.
Recipe courtesy of POGA and SaskFlax
Caribbean Crunch Muffins
1/3 c.
pitted, chopped dates 75 mL
1/3 c.
organic, virgin coconut oil, melted 75 mL
1 c. mashed
ripe bananas (3 small) 250 mL
2
large eggs
1
tsp. vanilla 5 mL
1 c. quick
cooking oats 250 mL
¾ c. all
purpose unbleached flour 175 mL
½ c. chopped
pecans 125 mL
1/3 c.
unsweetened medium coconut 75 mL
¼ c. ground
flaxseed 50 mL
1
tsp. baking soda 5 mL
½
tsp. ground cinnamon 2 mL
Topping:
½ c. quick
cooking oats 125 mL
¼ c. coconut sugar or brown sugar 50
mL
2
tbsp. organic virgin coconut oil, melted 25 mL
2
tbsp. finely chopped pecans 25 mL
1
tbsp. unsweetened medium coconut 25 mL
1. Soften dates in 2 tbsp. (25
mL) boiling water. Preheat oven to 350 degrees F (180 degrees C). Position
rack in centre of oven.
2. In a large bowl beat softened
dates and coconut oil. Blend in banana, eggs and vanilla.
3. In another bowl, combine oats,
flour, pecans, coconut, ground flaxseed, baking soda and cinnamon. Stir. Add
to wet ingredients. Stir gently until combined. Spoon 1/4 cup (50 mL) into
muffin tins that have been sprayed with a nonstick cooking spray.
4. To make topping: in a
bowl combine oats, sugar, coconut oil, pecans and coconut. Stir well. Sprinkle
each muffin with 1 ½ tbsp. (20 mL) topping.
5. Bake 20 minutes or until tops
spring back when lightly pressed. Let cool on rack 10 minutes before
removing from tins. Remove from tins. Continue cooling on rack another 15
minutes.
5.Muffins can be stored in an
airtight container for up to 2 days or frozen up to 2 months.
Yield:
12 muffins Serving Size: 1 muffin
Recipe
Notes:
·
1/3 c. (75 mL) chopped dried mango, papaya, pineapple, etc. can be
added to the batter before baking.
·
1/3 c. (75 mL) brown sugar or coconut sugar may be used to replace
the softened dates.
·
Non-hydrogenated tub style margarine may be used in the place of
the coconut oil.
·
Coconut oil appears white and solid at room temperature.
Recipe courtesy of POGA and SaskFlax
Golden Crackers
1 ½
c. whole wheat flour 375 mL
½ c. oat
bran 125 mL
¼ c. ground
golden flax 50 mL
2
tbsp. whole golden flaxseed 25 mL
½
tsp. baking soda 2 mL
¼
tsp. salt 1 mL
¼ c. canola
oil 50 mL
½ c. 1%
buttermilk 125 mL
1 large
egg
1. Preheat oven to 400 degrees F (200
degrees C). In a bowl, combine flour, oat bran, ground flaxseed, flaxseed,
baking soda and salt. Drizzle with canola oil. Mix well, then work with
hands as for pie dough to a crumbly texture.
2. In another bowl whisk together
buttermilk and egg. Add to dry mixture. Mix to form a ball of
dough.* Knead about 20 times.
3. On a lightly floured
countertop, roll dough to 12 x 18 inch (30 cm x 45 cm) rectangle. Cut into 2 x
2 inch (5 x 5 cm) squares for a total of 54.
4. Place squares on large baking
sheet that has been sprayed with a non stick cooking spray. Prick tops a few
times with a fork.
5. Bake 12 minutes or until
lightly browned. After cooling, store in an airtight container.
Yield:
54 2 x 2 inch (5 x 5 cm) squares Serving Size: 2 squares.
Recipe
Notes:
·
Variation: add 2 tsp. (10 mL) finely chopped fresh rosemary
and 1 tsp. (5 mL ) black pepper. Substitute olive oil for canola oil.
·
Brown flaxseed may be substituted for golden flaxseed.
·
If you don’t have buttermilk combine 1/2 cup (125 mL ) 1% milk
plus 1 tsp. (5 mL) vinegar or lemon juice. Let stand 5 minutes.
·
Dough should be soft but not stick to your fingers. If dough
is too wet, work in flour 1 tbsp. (15 mL) at a time. If dough is too dry,
add buttermilk 1 tbsp. (15 mL) at a time.
·
Crackers can be stored in an airtight container for up to 3 days
or frozen for up to 3 months.
Recipe courtesy of POGA and SaskFlax
Greek Oat Bread
1 c. whole
wheat flour 250 mL
¾ c. oat
flour 175 mL
¼ c. ground
flaxseed 50 mL
1
tsp. crushed oregano 5 mL
1
tsp. baking powder 5 mL
½
tsp. baking soda 2 mL
½
tsp. granulated garlic 2 mL
¼ c. light
crumbled feta cheese 50 mL
2
tbsp. chopped Kalamata olives (about 6) 25 mL
1 c. fat
free plain Greek yogurt 250 mL
1
tbsp. olive oil 15 mL
1
tbsp. liquid honey 15 mL
olive
oil, coarse sea salt for garnish (optional):
1. Position rack in centre of
oven and preheat to 450 degrees F (220 degrees C). In a large bowl, combine
flour, oat flour, flaxseed, oregano, baking powder, baking soda and
garlic. Stir well. Add feta and olives
2. In a separate bowl whisk
together yogurt, olive oil and honey. Add to dry ingredients, stirring to
moisten. With lightly oiled hands, form dough into a ball.
3. Place on a lightly oiled and
floured baking sheet. Pat into a circle 20 cm (8 inches) in diameter and 1 cm
(1/2 inch) thick. Prick all over with a fork.
4. Bake 12 to 15 minutes until
browned on the bottom and lightly browned on top. Remove from oven, let cool 10
minutes.
5. Cut into 8 wedges. Serve
warm with a light drizzle of olive oil and a few grains of coarse sea salt.
Yield:
8 servings Serving Size: 1 wedge
Recipe
Notes:
·
Substitute chopped sun dried tomatoes for the olives.
·
Bread can be stored in an airtight container for up to 2 days or
frozen for up to 2 months.
Recipe courtesy of POGA and SaskFlax