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
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.
FLAX SEED MEATLOAF
Just a strange concoction I created. My 15 month old is on a veggie strike so I had to come up with a way to incorporate some veggies. My original meatloaf recipe calls for eggs (daughter is allergic) and doesn't contain any veggies so I had to modify it a lot. I hope you enjoy!
Provided by Trixyinaz
Categories Meat
Time 2h45m
Yield 2 loaves, 12 serving(s)
Number Of Ingredients 25
Steps:
- In a medium sauce pan, heat oil or Pam. Add 1/2 diced onion and 1/2 diced bell pepper. Sauté until tender.
- Add can of tomatoes/sauce, 1/2 cup water, peas and diced carrots. Sprinkle salt, pepper and garlic powder to taste. Stir.
- Add cilantro, 1 tbs fresh oregano and 1 tbs fresh basil. Bring to boil, reduce heat and simmer for approximately 2 hours (or until carrots are tender). Add more herbs/ seasonings to taste.
- Once cooked, puree in blender and set aside.
- In a small sauce pan, combine 2/3 cup of water and 2 tablespoons of flax seed. Bring to boil, reduce heat and simmer for 5 to 7 minutes until the liquid becomes gel like. This equals 2 whole eggs.
- In a medium bowl, combine meat, bread crumbs, cheese, flax seed mixture, 2 tablespoons fresh oregano, 2 tablespoons fresh basil, remaining diced onions and bell peppers, diced roma tomatoes and ground brown rice. Sprinkle salt, pepper and garlic powder to taste; mix well.
- Add 1/2 cup of vegetable purée to meat mixture. Mix well. If meat is too moist, add additional cheese and breadcrumbs until desired texture. My preference is to have it "sticky" but not "wet".
- Place meatloaf in small bread pans (mixture makes 2 small loafs). Cook at 380° for 40 to 45 minutes.
- While cooking, make the sauce. Mix the ketchup, brown sugar and mustard together. At 40 or 45 minutes, top the meatloaf with the sauce and bake for another 10 to 15 minutes.
Nutrition Facts : Calories 278.3, Fat 10.1, SaturatedFat 3.9, Cholesterol 56, Sodium 534.6, Carbohydrate 25.2, Fiber 3.2, Sugar 8.5, Protein 21.8
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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.
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- Ground Flax Seeds or Whole Flax Seeds? Flaxseeds can be used in ground or whole form. However, whole flaxseeds aren't as good for you as the ground variety, because they pass right through the GI tract without being digested.
- Recommended Daily Amount of Flax Seeds. Experts recommend that you take in about a tablespoon per day of ground flaxseeds, while kids should have no more than a quarter teaspoon of the substance.
- Sprinkle Flax Seeds on Cereal or Yogurt. Flaxseeds in ground form can also be added to other healthy foods. You can add flaxseeds to sugar-free cereals or nonfat yogurt.
- Soak the Grounded Flax Seeds and Add into Smoothies. Try soaking ground flaxseeds before putting them in a juice or smoothie as they will have a softer and chewier texture.
- Put Toasted Flax Seed into Soups and Salads. Use toasted, ground flaxseeds by putting them in the oven on a baking sheet or putting them in a toaster oven.
- Bake Flaxseeds into Cakes, Cookies and Muffins. One answer to how to use flax seeds is to add them to cakes, cookies or muffins. They provide moisture to these products and are healthy for you.
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