FLAX SEED SPRINKLE
UC Berkley Wellness Letter: "Flaxseed oil is heart-healthy because it contains alpha-linolenic acid. Flaxseed itself (ground or whole) also contains lignans, which may have antioxidant actions and may help protect against certain cancers, though this is far from certain." This sounds like an easy way to incorporate flaxseed into your diet. Found on www.raleys.com.
Provided by Kats Mom
Categories Grains
Time 5m
Yield 16 tbl, 8 serving(s)
Number Of Ingredients 3
Steps:
- Grind whole flax seed to a powder in a blender.
- Place in a resealable container.
- Add cinnamon and cardamom; mix together.
- Store in refrigerator until ready to serve.
- To serve, sprinkle over breakfast toast, yogurt, cereal or oatmeal or add to morning beverages.
Nutrition Facts : Calories 112.3, Fat 8.8, SaturatedFat 0.8, Sodium 6.3, Carbohydrate 6.1, Fiber 5.8, Sugar 0.3, Protein 3.8
SOURDOUGH FLAX SEED BREAD
This is a hearty, and heart smart bread because Flax seeds contain omega-3 fatty acids, which help elevate your good cholesterol. This is a modified recipe from Dr. Ed Wood's second book, "Classic Sourdoughs : A Home Baker's Handbook". Dr. Wood is also the author of the treasured "World Sourdoughs from Antiquity". Even thought I'd love it, I've made the seeds optional as my DH doesn't care for 'seedy' breads.
Provided by Galley Wench
Categories Breads
Time 4h20m
Yield 2 Loaves, 16 serving(s)
Number Of Ingredients 10
Steps:
- (Optional) Put the sunflower seeds, flax seeds, and poppy seeds in a hot, clean, dry skillet and stir them. Let them roast, with frequent stirrings, until they become fragrant. Be careful to make sure they don't scorch! Toasting the seeds makes them - and the bread - much more tasty. You may also roast the seeds in a 375F oven for 5 to 10 minutes.
- Mix the active starter, water, oil and honey together. (I use my Kitchen Aid with the dough hook for this process.).
- Add the (optional) seeds.
- Stir in the flax meal.
- Add the salt and then stir in the flour one cup at a time until the dough is too thick to stir.
- Pour the dough onto a floured work surface (or turn up the speed on your Kitchen Aid) and knead until the dough is resilient. The dough is a rather sticky dough; it's important not to over-flour the dough.
- Once the dough is well kneaded, turn it out into an oiled bowl, turn and cover.
- Let it rise until doubled.
- Deflate the dough, knead briefly, cut and shape into rough loaves.
- Let the dough sit, covered, for 30 minutes, then shape into final loaves.
- Let rise, covered, until doubled.
- Preheat the oven to 375°F.
- Bake 30 to 45 minutes.
- Note:.
- Flax seeds are easily found in health food stores. The oils in them can become rancid, so either buy just what you need, or store the seeds in the refrigerator or freezer.
Nutrition Facts : Calories 181, Fat 4.3, SaturatedFat 0.5, Sodium 220, Carbohydrate 31.1, Fiber 1.9, Sugar 3.4, Protein 4.3
SEEDY POWER SPRINKLE
Keep a jar of this seedy sprinkle on your counter to top bowls of yogurt, soup, salad, or anything you want to add a bit of crunch (and healthy fiber and protein!) to, or just eat it straight out of the jar as a snack.
Provided by Anna Stockwell
Categories Seed Egg Olive Oil Honey Pepper Sesame Wheat/Gluten-Free Dairy Free #cook90 Breakfast Lunch Dinner
Yield Makes 4 cups
Number Of Ingredients 9
Steps:
- Whisk egg white, oil, honey, pepper (if using), salt, and 1 Tbsp. water in a medium bowl to combine. Add sunflower seeds, chia seeds, flaxseeds, and sesame seeds and stir to coat. Let sit until liquid is absorbed, about 30 minutes.
- Preheat oven to 325°F. Spread seed mixture in an even layer on a rimmed baking sheet. Bake, stirring very gently after 10 minutes to encourage the mixture to form small clusters, until golden brown and crisp, 20-25 minutes. Let cool.
- Do Ahead: Sprinkle can be made 2 weeks ahead. Store in an airtight container at room temperature.
More about "flax seed sprinkle food"
USES FOR FLAXSEEDS: 10 WAYS TO ADD FLAXSEEDS TO YOUR DIET
From healwithfood.org
- Incorporate them into your breakfast. Start your day off right with a healthy breakfast featuring protein-packed flaxseeds that will keep you feeling full for hours.
- Sprinkle flaxseeds on salads. Both ground and whole flaxseeds make a wonderful nutty addition to salads. For extra flavor, toast the seeds lightly before adding them to the salad.
- Add them to salad dressings. Another way to incorporate flaxseeds into your salads is to add them to the salad dressing rather than sprinkling them on top of the finished salad.
- Use them to boost the nutritional profile of baked goods. Use ground flaxseed as a healthy, nutrient-dense substitute for some of the flour in baked goods.
- Use ground flaxseed as an egg substitute. Did you know that ground flaxseed mixed with water can be used as a vegan egg substitute in baking? That's right – when mixed with water, ground flaxseeds form a gummy gel that thickens batter in much the same way as eggs do.
- Use finely ground flaxseed to thicken soups and sauces. Thick soups often contain unhealthy ingredients like butter or white flour, but it doesn't have to be that way.
- Add flaxseeds to smoothies. Use flaxseeds to boost the nutritional value of your smoothies. Not only do flaxseeds add fiber, omega-3 fatty acids, minerals and protein to smoothies, the oils they contain also help make fat-soluble vitamins more available to your body's cells.
- Substitute them for sesame seeds in recipes. Flaxseeds make a good substitute for all sorts of seeds in recipes, but thanks to their small size and mild flavor, they are considered to be a particularly good substitute for sesame seeds.
- Use ground flaxseed as a binding agent instead of breadcrumbs. Thanks to its binding properties, ground flaxseed also makes a great substitute for breadcrumbs in meatballs, meatloaf, burgers, patties, and the like.
- Add them to homemade granola bars. Homemade granola bars are the perfect on-the-go snack! They are full of energy, protein, vitamins and minerals, and if you include some flaxseeds in your bars, they will also supply your body with invaluable omega-3 fatty acids.
FLAXSEED: 9 HEALTH BENEFITS AND HOW TO EAT
From healthline.com
- Loaded with nutrients. Flaxseed is one of the world’s oldest crops. There are two types, brown and golden, both of which are equally nutritious (1). Just one serving provides a good amount of protein, fiber, and omega-3 fatty acids, along with several important vitamins and minerals.
- High in omega-3 fatty acids. Flaxseed is an excellent source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that’s important for heart health and found primarily in plant foods (5).
- Rich in fiber. Just 1 tablespoon (7 grams) of ground flaxseed packs 2 grams of fiber, which is around 5% and 8% of the daily recommended intake for men and women, respectively (2).
- May lower cholesterol levels. Flaxseed may also help lower cholesterol levels. According to a 1-month study in people with peripheral artery disease, eating 4 tablespoons (30 grams) of milled flaxseed per day decreased levels of LDL (bad) cholesterol by 15% (17).
- May reduce blood pressure. Flaxseed is renowned for its ability to decrease blood pressure levels (20, 21). A review of 15 studies found that supplementing with flaxseed products, including flaxseed powder, may significantly lower levels of both systolic and diastolic blood pressure — the top and bottom numbers on a reading, respectively (21).
- May stabilize your blood sugar levels. Flaxseed may stabilize blood sugar levels and promote blood sugar control. According to a review of 25 studies, whole flaxseed may decrease blood sugar and prevent insulin resistance, a condition that impairs the body’s ability to regulate blood sugar levels effectively (24).
- May help you manage your weight. Several studies suggest that flaxseed may aid weight management. One older study found that a drink with flax fiber tablets containing 2.5 grams of soluble fiber reduced feelings of hunger and overall appetite (26).
- Versatile and easy to use. Both flaxseed and flaxseed oil are easy to use and can be added to a variety of recipes. Here are a few simple ways to increase your intake
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