Diane,
Here's an article from the Milwaukee paper telling you more than you
probably want to know about flax. Two things stand out: 1) flax has to be
ground for the body to reap its benefits, and 2) it is very high fiber and
can have a laxative effect. So, grind the flax and stay indoors after you
eat it. ;)
-Mary
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Just the flax, ma'am
Seed flexes its healthy muscles
By MARY BETH JUNG
Special to the Journal Sentinel
Ancient records show that flaxseed has been consumed by humans since the
beginning of civilization. Before 5000 B.C., Egyptians carried flaxseed in
their medical bags. A little later in history, Hippocrates wrote about
using flax for the relief of abdominal pains.
In the eighth century, King Charlemagne thought flax so important for the
health of his subjects, that he passed laws requiring its consumption. Over
more recent centuries, the growing of flaxseed has spread across Europe,
Africa and now to North America.
Yet, with all this glorious history, flaxseed is still a mysterious health
food ingredient to most of us. Along with soy, it is just starting to gain
recognition in the world of nutrition.
Flaxseed is believed to improve cardiovascular health and digestion,
inhibit tumor formation, decrease the symptoms of menopause, increase
stamina, reduce the inflammation of arthritis and even produce silky smooth
skin and shiny hair. And that's just for starters.
Nutty and buttery in flavor, flaxseed contains a virtual powerhouse of
nutrients. It's one of the richest sources of alpha-linolenic acid, one
type of fatty acid in the omega-3 family, considered a superunsaturated fat
or a "good fat."
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 an excellent
source of insoluble and soluble fiber, which helps reduce cholesterol levels.
In addition to the omega-3 fatty acids and added fiber, flaxseeds contain a
phytoestrogen, a naturally occurring plant estrogen, called lignans.
Lignans are touted as having many health-related 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.
Besides flaxseeds, flax oil is readily available in health food stores.
Both the seeds and oil have benefits, but many prefer to use the seeds for
their additional high fiber and lignan content.
Flax seeds are found in health food stores, where it is often available in
bulk, or in the natural foods sections of larger grocery stores. There are
many varieties of flaxseed, but the most common are reddish-brown in color
and slightly larger than sesame seeds in size. Flaxseed can be purchased
whole, milled (ground) or as an ingredient in a variety of baked goods.
Natural Ovens of Manitowoc blazed trails by using flaxseed in its long list
of bread products. Paul Stitt, chairman of the board for Natural Ovens, is
endearingly called the "father of flax" by his fellow biochemists and his
wife and partner, Barbara Stitt, president of Natural Ovens.
"Twenty-five years ago, I was looking for an omega-3 source and I turned to
flax as the target of my research," shares Paul Stitt. "Flaxseed is one of
the oldest seeds known to man. It has been used for 8,000 years of history
as a source for sustaining energy."
Today, the Stitts share a passion for this little seed. They have made it
easy for their customers to get their daily dose of omega-3 by eating
Natural Ovens breads, rolls, granola, cookies, bagels, muffins and pancake
and waffle mix. They also recommend mixing their dietary supplement, Ultra
Omega Balance, into one's morning OJ.
Other companies have begun to jump on the bandwagon with flax products. A
tour through your health food store will turn up many sources of
ready-to-eat foods containing flaxseed. One of the newest products is a
flax- and soy-based granola by Zoe Foods, called Flax and Soy Clusters.
Zoe Foods was established by Tori Stuart, after her mom discovered a
natural solution for managing her menopausal discomfort. "She began making
her own granola from flaxseed, soy and other natural ingredients believed
to help manage menopause," shares Stuart, president of Zoe Foods. "She
found that eating her granola daily diminished the frequency and intensity
of her hot flashes. From my mom's personal experience came the idea for Zoe
Foods."
Zoe Foods is soon to expand its product line by adding two flax and soy
bars, chocolate and apple crisp, for flax and soy on the go. Clif Crunch
Bars and Luna Bars are another convenient source for flax in a portable,
hand-held bar that contains high fiber, protein and omega-3 fatty acids.
But what if you want to add flaxseed to your own recipes?
The nutty and pleasant taste of flaxseed is very easy and far less
intimidating to work with than other health foods, such as soybean
products. The only rule to remember is to grind the flax seeds before using
them. Flax seeds need to be milled for their benefits to be absorbed by the
body.
The seeds can be milled or ground in a blender, food processor or a coffee
grinder. Salton manufactures the Daily Dose Flax Seed Mill (Model #FX5,
$29). It stores four ounces of whole flaxseed ready for milling and has an
adjustment that allows the user to vary the grind from course to fine. If
you are a frequent user of flaxseed, this is a dedicated and convenient way
to process and enjoy it in its freshest form.
Take it easy
It is recommended to ease flax into your diet a little at a time. Because
flax is very high in fiber (30g fiber for every 100g of dry seed), your
body needs to adjust slowly. Start with a half of a tablespoon per serving
and slowly increase. **
It is also important, according to Paul Stitt, to add zinc and vitamin B-6
to your diet along with flaxseed in order for the body to absorb its many
benefits. Natural Ovens products are fortified with both, so the work is
done for you. Check other products to see whether they are fortified, or
make sure your daily vitamin supplement includes both.
Once you've ground your flaxseed, the meal is easy to add to your favorite
recipes. Add it to any number of recipe categories including baked goods,
smoothies, casseroles, burgers and meatloaf.
Recommended daily levels vary depending on which expert you consult.
Moderation is certainly in order until more research has been done. Andrew
Weil, physician and author of "Spontaneous Healing," for example,
recommends consuming two tablespoons of ground flax daily to benefit the
cardiovascular system.
If you are taking medications, the Flax Council of Canada suggests you eat
flax or flax products only with the specific approval of your physician.
Want to Read More?
Browse the following Web sites for more research on flaxseed:
www.naturalovens.com and www.flaxcouncil.ca. Also, watch for the first
consumer book on the subject entitled, "Flax Your Way to Better Health" by
Jane Reinhardt-Martin (AdviceZone Publishing, $17.95). The book will be
available this summer.
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Try this morning beverage that's high in omega-3 fatty acids, potassium,
vitamin A and C and fiber.
High Fiber Smoothie
1 cup orange juice
1 cup unsweetened strawberries or raspberries, frozen
1 banana
1 to 2 tablespoons ground flaxseed
Place all ingredients in blender in order listed. Cover and process on high
(100% power) until smooth. Serve immediately. Makes 1 to 2 servings.
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Leftover Oatmeal Flax Pancakes can be cooled on a wire rack, placed in a
resealable plastic bag and refrigerated for a day or frozen for several
weeks. Simply thaw and warm in the microwave oven.
Oatmeal Flax Pancakes
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
In mixing bowl, combine all 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 1/4 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. Makes about 14 pancakes.
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If you like to prepare your own yeast breads, here's a hearty bread adapted
from Chef Tom Ney, director of Prevention Magazine's Food Center.
Heart-Healthy Flax Seed Bread
1 package (1/4 ounce) active dry yeast
2 tablespoons plus 1 1/4 cups warm water (110 to 115 F)
3 tablespoons honey
1 tablespoon canola oil
1/2 teaspoon salt
1 cup ground flaxseed
11/4 cups whole-wheat flour
1 3/4 cups bread flour
In large bowl, dissolve yeast in 2 tablespoons of warm water. Set aside
until bubbly, about 5 minutes.
Mix in honey, oil, salt and remaining 11/4 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 a soft dough. Turn dough
out onto lightly floured surface. Knead for 10 minutes, or until smooth and
elastic. Shape into a loaf and place in 9-by-5-inch loaf pan that has been
coated with non-stick 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.
Makes 1 loaf (12 to 16 slices).
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Here's a classic recipe that has been updated with the use of flax,
whole-wheat flour and egg whites. It's a great way to slowly start to
incorporate flaxseed into your diet.
Busy-Day Flax and Bran Muffins
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 canola oil
1/4 cup maple syrup
1 large egg
2 egg whites
Preheat oven to 425 F. Coat muffin cups with canola 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. Makes about 24 muffins.
Mary Beth Jung, a native Wisconsinite, is a freelance home economist living
in Connecticut. She also writes the Simply Entertaining feature in Sunday's
Entree section.
Appeared in the Milwaukee Journal Sentinel on March 7, 2001.