Flaxseed

Since the beginning of civilization humans have consumed flaxseed. Before 5000 BC, Egyptians carried flaxseed in their medical bags. Later on in history, written by Hippocrates stated flaxseed was used for the relief of abdominal pains in some of his writings. For 8,000 years flaxseed has been used as a source for sustaining energy.

During the eighth century, King Charlemagne passed laws requiring the consumption of flaxseed by his subjects to ensure their good health. Over more recent centuries, flaxseed use has grown across Europe, Africa and now to North America. In spite of all this history, flaxseed is still a mystery to many. It, along with soy, is just starting to gain in popularity in the world of nutrition.

There are many health threats that appear to be helped with the consumption of flaxseed. Among them are cardiovascular health and digestion, the inhibiting of tumor formation, a decrease in the symptoms of menopause, and increase in stamina, the reduction of the inflammation of arthritis and even the production of silky smooth skin and shiny hair. And these are just for starters.

The flaxseed has a nutty, butter flavor and contains a virtual powerhouse of nutrients. It is one of the richest sources of alpha-linoleic acid, one type of fatty acid in the omega-3 family, considered super-unsaturated fat or a "good" fat. The Omega-3 fatty acids, also found in salmon, leafy vegetables and nuts, help reduce the risk of heart disease by lowering elevated blood fat (serum triglycerides) and reducing blood pressure. Flaxseed is also a great source of insoluble and soluble fiber, which helps reduce cholesterol levels.

Along with the all-important Omega-3 fatty acids and added fiber, flaxseed also contains a phytoestrogen, a naturally occurring plant estrogen called lignans. Lignans also have many health benefits including prevention of bone loss, reduced risk of colon cancer and estrogen-related breast cancer, and diminished symptoms of menopause. Both flaxseeds and soybeans are two of the richest food sources for plant estrogens.

Flaxseed and flax oil can be found in health food stores where you can often purchase it in bulk. You can also usually find many sources of ready-to-eat foods containing flaxseed. It can also sometimes be found in the health section or your larger grocery stores. The seeds and the oil both have benefits, but most prefer to use the seeds for the additional high fiber and lignan content.

One of the newest flaxseed products is flax and soy based granola by Zoe Foods, called Flax and Soy Clusters. Tori Stuart established Zoe Foods after her mom discovered a natural solution for managing her menopausal discomfort. She had begun to make her own granola using flaxseed, soy and other natural ingredients believed to help manage menopause and she did, indeed, find relief from her concoction. From the personal experience of Tori's mother came the idea for Zoe Foods. Soon, they will be expanding their line of foods with two flax and soy bars: Chocolate and apple crisp for flax and soy on the go, and Clif Crunch Bars and Luna Bars for another convenient source for flax. Both come in a portable, hand held bar that contains high fiber, protein and omega-3 fatty acids.

If these products don't sound appealing to you, you can learn to add flaxseed to your own recipes. The pleasant, nutty flavor of flaxseed is very easy to work with and much more pleasant to use than soybean products. The only rule one must remember is to grind the flaxseed prior to use. Flaxseeds need to be milled for their benefits to be absorbed properly by the body. You can mill them with a food processor or a blender or coffee grinder.

Once ground, flaxseed is incredibly easy to add to your recipes. You can add it any number of food categories including baked goods, smoothies, casseroles, burgers and meat loaf. If you decide to give flaxseed a try, it is important to note you should ease it into your diet slowly. There is 30g fiber for every 100g of dry seed - this is a very high level of fiber. Start out using half of a tablespoon per serving and slowly increase from there. As there is no precise recommended daily amount determined at this time, it is best to use flaxseed in moderation. Current studies indicate that tremendous health benefits, especially to the cardiovascular system, can be gained by adding two tablespoons a day to your diet. If you are taking any medications, it is important you check with your physician before adding any flaxseed to your diet. Be sure to have his or her approval first.

Flax Facts

Store whole seeds at room temperature for up to one year. If you suspect they are old, taste a few. If they are off in flavor and not pleasantly nutty, discard them.
Ground flaxseed should be stored in an airtight opaque container and refrigerated or frozen. Refrigerated ground flaxseed should be used within 30 days.
Store flax oil in the refrigerator in a container that blocks light.
Stir 1-tablespoon ground flax per serving into your morning hot cereal after cooking.
Sprinkle ground flax over a salad, cooked vegetables or cold breakfast cereal.
Garnish homemade baked goods such as muffins, yeast and quick breads with ground flax before baking for a crunchy topping.

Following are some recipes incorporating the use of flaxseed.

Recipes:

Busy Day Flax and Bran Muffins
**This recipe is a classic recipe that was updated with the use of flax, whole-wheat flour and egg whites. This one is a great way to slowly start to incorporate flaxseed into your diet.
Ingredients
1/3 cup ground flaxseed
3/4 cup whole-wheat flour
1-1/2 cups unbleached flour
1-1/4 cups sugar
2-1/2 teaspoons baking soda
1 teaspoon salt
3 cups raisin bran cereal
2 cups low-fat buttermilk
1/4 cup olive oil
1/4 cup maple syrup
One large egg
Two egg whites

Directions
Preheat oven to 425 degrees. Coat muffin cups with olive oil cooking spray or use paper muffin cups to line pan.
Combine flax, flours, sugar, baking soda and salt in large mixing bowl. Stir to mix well. Add cereal and stir again.
Combine buttermilk, oil, maple syrup and eggs in medium bowl and blend well with fork or whisk. Pour into dry ingredients and beat just until blended.
Spoon 1/4-cup batter into each muffin cup and bake until toothpick inserted in to center of muffin comes out clean, about 15 minutes. Remove from baking pan and cool muffins on wire rack. Serve warm if desired. Batter can be prepared before baking and stored in airtight container in refrigerator. Bake as many muffins as desired and keep remaining batter for up to a week and bake as needed.
Recipe makes about 24 muffins.
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High Fiber Smoothie
Ingredients:
1 cup orange juice
1 cup unsweetened strawberries or raspberries, frozen
1 banana
1 to 2 tablespoons ground flaxseed

Directions:
Place all ingredients in blender in order listed. Cover and process on high (100 percent power) until smooth. Serve immediately.
Recipe makes one to two servings.
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Oatmeal Flax Pancakes
Ingredients:
1-cup quick cooking or old fashioned rolled oats
1-1/2 cups dry whole-wheat pancake mix
1/4 cup ground flaxseed
2 cups milk, soy or rice milk
1 egg or egg substitute equivalent
1/2 teaspoon vanilla extract

Directions:
In mixing bowl, combine dry ingredients. Add milk, egg and vanilla and stir until all dry ingredients are moistened. Allow mixture to stand 15 minutes.
Meanwhile, preheat lightly oiled griddle over medium heat. Pour pancakes using scant ¼ cup for each. Turn when edges of pancakes begin to look dry and surface has bubbles. Cook until second side has browned. Serve warm with syrup, applesauce or apple butter.
Recipe makes about 14 pancakes.
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Heart-Healthy Flaxseed Bread
Ingredients:
1 package (1/4 ounce) active dry yeast
2 tablespoons plus 1-1/4 cups warm water (110 to 115 degrees)
3 tablespoons honey
1 tablespoon olive oil
1/2 teaspoon salt
1 cup ground flaxseed
1-1/4 cups whole wheat flour
1-3/4 cups bread flour

Directions:
In large mixing bowl, dissolve yeast in 2 tablespoons of warm water. Set this aside until bubbly, about five minutes.
Mix in honey, oil, salt and the remaining 1-1/4 cups warm water. Add ground flax, whole-wheat flour and 1 cup of bread flour. Mix well.
Stir in enough of remaining bread flour to make soft dough. Turn dough out onto lightly floured surface. Knead for ten minutes, or until smooth and elastic. Shape into a loaf and place in a 9-by-5-inch loaf pan that has been coated with non-stick cooking spray. Cover and let rise in a warm place until doubled in bulk, about 1 hour. Bake in 350-degree oven for 40 to 50 minutes or until loaf is browned and sounds hollow when tapped.
Remove from pan and cool on a wire rack.
Recipe makes one loaf or 12 to 16 slices.
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Banana Date Flaxseed Bread
The flaxseeds give the bread a really nutty taste.
Ingredients:
1/2 cup flax seed
3 bananas, mashed
1/4 cup vegetable oil
1/2 cup white sugar
2 eggs
1-1/2 cups all-purpose flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 cup flax seed
1/2 cup chopped pitted dates

Directions:
Preheat oven to 350-degrees. Lightly grease an 8 x 4-inch loaf pan. Use an electric coffee grinder or food processor to grind 1/2-cup flax seed; set aside.
In a large mixing bowl, beat together banana, oil, sugar and eggs. In a separate bowl, mix together flour, baking powder, baking soda, salt, ground flax seed and 1/4-cup whole flax seed. Gradually stir flour mixture into banana mixture. Fold in dates. Spoon batter into prepared loaf pan. Bake in preheated oven for 55 to 60 minutes, or until a toothpick inserted into the loaf comes out clean.
Recipe makes one 8 x 4-inch loaf.
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See also:
Beneficial Bytes: Flax
For more extensive flaxseed information plus recipes , go to www.flaxcouncil.ca