SUPERFOOD of the Week: Flaxseeds

Flaxseeds
Food Facts:
Most people probably know flaxseeds are good for us.  Check out these compelling reasons to eat more flax:

• They have healthy omega 3 fats that most of us do not get enough in.  
• They have lignans which have shown to reduce several types of cancer.
• The high fiber content has been shown to lower LDL cholesterol.
• 2 Tablespoons a day has been shown to help lower blood pressure in people with high blood pressure.
• Flaxseeds are a good source of fiber so they help keep things a moving.

Flax is so easy too!  Buy them ground or grind them in a coffee grinder and add to hot cereal, yogurt, smoothies, soups, casseroles, muffins, applesauce… the list is pretty long here.  

Store opened containers of flax in the fridge or freezer as the oils are delicate and need some protection against the elements.

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Your Recipe:

Fruity Flaxseed Muffins 
These moist and high-flavor flax muffins are not only good for you, but they taste great too.
Ingredients: 

• 1/2 cup crushed pineapple with juice, canned
• 1/2 cup finely chopped apples (with peel)
• 2 tablespoons canola oil
• 1 large egg, higher omega-3 if available, beaten lightly
• 2 egg whites (or 1/4 cup egg substitute)
• 1 cup fat free sour cream
• 1/4 cup dark molasses
• 1/2 cup raisins, currants (or any other dried fruit, chopped)
• 1 1/4 cup unbleached white flour
• 1/2 cup whole-wheat flour
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 3/4 cup ground flaxseed

Directions: 
1. Preheat oven to 400 degrees. Line muffin pan with paper or foil liners. Coat inside of liners with a quick squirt of canola cooking spray.
2. In large mixing bowl, beat together the pineapple with juice, apples, canola oil, egg, egg whites or egg substitute, sour cream, and molasses until mixture is light and fluffy. Stir in raisins or dried fruit.
3. In medium bowl, whisk together flours, baking powder, baking soda, salt, and flaxseed.
4. Add flaxseed mixture to sour cream mixture, beating on low speed just until combined (batter will be a little lumpy). Spoon batter by 1/4 cupful into prepared muffin pan.
5. Bake in center of preheated oven for about 20 minutes or until muffins are golden brown and springy to the touch.
Yield: 12 muffins

Nutritional Analysis: Per muffin: 194 calories, 5 g protein, 31 g carbohydrate, 5.5 g fat, .8 g saturated fat, 2.1 g monounsaturated fat, 2.6 g polyunsaturated fat, 20 mg cholesterol, 4.5 g fiber, 224 mg sodium, 1.7 g omega-3 fatty acids. Calories from fat: 28%.

Source: The Flax Cookbook: Recipes and Strategies for Getting The Most from The Most Powerful Plant on the Planet. From WebMD website.

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