Flaxseed recipes

Focused on Health - September 2009

Low-fat Flax Muffins

1 1/2 cups whole wheat flour 

3/4 cup ground flaxseed

3/4 cup oat bran

1/2 cup brown sugar, packed

2 teaspoons baking soda

1 teaspoon baking powder

1/4 teaspoon salt

2 teaspoons ground cinnamon          

1 1/2 cups shredded carrots (optional)

1 cup canned, diced peaches, drained

1/2 cup raisins

1/3 cup plus 1 tablespoon egg substitute

2 tablespoons unsweetened applesauce

1 teaspoon vanilla

1 cup skim milk

1 tablespoon lemon juice

Directions

1. Preheat oven to 350°F.
2. In large bowl, mix flours, flax, oat bran, brown sugar, baking soda, baking powder, salt and cinnamon.
3. Stir in carrots, peach and raisins.
4. Combine eggs, milk, lemon juice, applesauce and vanilla in separate bowl.
5. Add liquids to dry ingredients. Stir until moist (batter will be lumpy).
6. Coat muffin tin with non-stick spray. Pour batter in tins.
7. Bake for 15-20 minutes, or until golden brown.

Recipe makes 18 muffins.

Nutrition Facts per Serving

(Serving size for one muffin)

Calories 144 (Calories from fat 34)

Total Fat 4g

Saturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

Sodium 241mg

Total Carbohydrate 24g

Dietary Fiber 4g

Sugars 11g

Protein 6g

Chicken Noodle Soup

6 cups reduced sodium chicken broth

1 cup cubed, cooked white chicken meat

1 rib celery, trimmed and diced

1/4 cup diced onion    

1 cup whole wheat pasta

Pepper to taste

Fresh, chopped parsley as a garnish

1/4 cup toasted flaxseed

Directions

1. In a large pot, combine broth, chicken, celery and onion. Bring to a full boil.
2. Add pasta and cook uncovered until tender.
3. In the final few minutes of cooking, add black pepper as desired.
4. Toast whole flaxseed in a small flat pan, with a long handle. Cover securely. Hold pan over high heat, shaking vigorously to keep the seeds from burning. You will hear the flaxseed start to pop. As soon as the popping stops, remove the pan from the heat and remove the cover. It only takes a few minutes.
5. Ladle out into individual bowls and garnish with chopped parsley and toasted flaxseed.

Recipe makes approximately 8 cups.

Nutrition Facts per Serving

(Serving size:  1 cup)

Calories 119 (Calories from fat 27)

Total Fat 3g

Saturated Fat 0g

Trans Fat 0g

Cholesterol 15mg

Sodium 436mg

Total Carbohydrate 13g

Dietary Fiber 3g

Sugars 1g

Protein 11g

Creamy Berry Smoothie

1 1/4 cup vanilla soymilk or skim milk

1/4 cup apple juice

1/2 cup assorted berries (blueberries, strawberries or raspberries)

1/2 cup plain, fat free yogurt

1 teaspoon vanilla extract

2 tablespoons ground flaxseed

Directions

Measure the ingredients into a blender cup. Cover and blend on high speed for about 30 seconds or until smooth.

Recipe makes two smoothies.

Nutrition Facts per Serving

(Serving size 1/2 of recipe or 1 smoothie)

Calories 197 (Calories from fat 51)

Total Fat 6g

Saturated fat 1g

Trans Fat 0g

Cholesterol 1mg

Sodium 106mg

Total Carbohydrate 28g

Dietary Fiber 4g

Sugars 21g

Protein 8g

Oatmeal Flax Pancakes

1 cup quick cooking or old fashioned rolled oats

1 1/2 cups dry whole wheat pancake mix

1/2 cup ground flaxseed

2 cups skim 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 1/4 cup batter for each. Flip until both sides are warm. Serve warm with pure maple syrup, applesauce or apple butter.

Recipe makes about 14 pancakes.

Nutrition Facts per Serving

(Serving size:  1 pancake)

Calories 127 (calories from fat 21)

Total Fat 3g

Saturated Fat 0g

Trans Fat 0g

Cholesterol 1mg

Sodium 236 mg

Total Carbohydrates 21g

Dietary Fiber2g

Sugars 2g

Protein 6g