Food of the Week

Flax Seed
  • Rich in Omega 3s which not only improves our vision, but also increases metabolism.
  • Flax seeds have the highest concentration of lignans, more than any other plat food. Lignans help block free radicals, thus preventing heart disease.
  • High in fiber (about three Tbsp) flax seed contains about 3 grams of fiber
  • Flax has more benefits in its processed form because our body has a hard time breaking through the outer shell around the seed
  • The Omega 3s in flax help our body prevent against the production of prostaglandins which, in large amounts, are chemicals that speed up tumor growth
  • Omega 3s can also help our heart maintain a healthy pulse rate
  • The combination of the lignans and the Omega 3s in flax have been shown to lower the risk of LDL (bad) cholesterol, in turn reducing our risk of heart disease
  • Flax seed oil contains the Omega 3s, but not the benefits of the fiber or lignans-according to the mayo clinic

Fun Fact Linen is the name of the natural fabric made from Flax. History shows linen being used as many as 30,000 years ago in Ancient Egypt

Blueberry-Maple Muffins

 

Makes: 12 muffins
Active Time: 30 minutes
Total Time: 1 hour

INGREDIENTS

  • 1/3 cup whole flaxseeds
  • 1 cup whole-wheat flour
  • 3/4 cup plus 2 tablespoons all-purpose flour
  • 1 1/2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 2 large eggs
  • 1/2 cup pure maple syrup
  • 1 cup nonfat buttermilk
  • 1/4 cup canola oil
  • 2 teaspoons freshly grated orange zest
  • 1 tablespoon orange juice
  • 1 teaspoon vanilla extract
  • 1 1/2 cups fresh blueberries

PREPARATION
Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.
Grind flaxseeds in a spice mill (such as a clean coffee grinder) or dry blender. Transfer to a large bowl. Add whole-wheat flour, all-purpose flour, baking powder, cinnamon, baking soda and salt; whisk to blend. Whisk eggs and maple syrup in a medium bowl until smooth. Add buttermilk, oil, orange zest, orange juice and vanilla; whisk until blended.
Make a well in the dry ingredients and stir in the wet ingredients with a rubber spatula just until moistened. Fold in blueberries. Scoop the batter into the prepared muffin cups. Sprinkle the tops with sugar.
Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Let cool in the pan for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly.

NUTRITION
Per muffin:
208 calories; 8 g fat (1 g sat, 4 g mono); 36 mg cholesterol; 31 g carbohydrates; 6 g protein; 3 g fiber; 184 mg sodium; 149 mg potassium.


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