Flex your flax: a nutrition powerhouse.Way back in 650 B.C. Hippocrates recommended flax for medicinal uses. Before that, the Bible says in Exodus that the Egyptian pharaohs had a use for flax. The Roman emperors
This is a list of the Roman Emperors with the dates they ruled, or claimed to rule, all or part of the Roman Empire, until the final demise of the Western Empire in 476 or to the death of wore linen garments, and in the A.D. 700s Charlemagne developed linen making in France. Today flax is raised for its fiber and its seeds. The fiber is spun and woven into a wide range of products from rope to linen to delicate lace. The seeds are used for linseed oil linseed oil, amber-colored, fatty oil extracted from the cotyledons and inner coats of the linseed. The raw oil extracted from the seeds by hydraulic pressure is pale in color and practically without taste or odor. and in making paints, varnishes, linoleum linoleum (lĭnō`lēəm), resilient floor or wall covering made of burlap, canvas, or felt, surfaced with a composition of wood flour, oxidized linseed oil, gums or other ingredients, and coloring matter. , and oilcloth oilcloth, originally, cloth treated with oil or other substances so as to be waterproof and used for fishermen's and sailors' wear, for coach robes and covers, and later as a floor covering, called floorcloth. . After the oil is pressed from the seeds, a meal is produced for farm animal feed. Since the 1990s, chemists have found that flax is a rich source of compounds important for health. Those compounds include alpha-linolenic acid Noun 1. alpha-linolenic acid - a polyunsaturated fatty acid with 18 carbon atoms; the only omega-3 fatty acid found in vegetable products; it is most abundant in canola oil; a fatty acid essential for nutrition (ALA) and the lignins, plus a variety of vitamins and minerals. Fish Substitute Those little shiny, brown flaxseeds are 41 percent fat; however, 73 percent of the fat is polyunsaturated fat and particularly rich in ALA, an omega-3 essential fatty acid EPA abbr. eicosapentaenoic acid EPA, n.pr See acid, eicosapentaenoic. EPA, n. ) and docosahexaenoic acid docosahexaenoic acid /do·co·sa·hexa·eno·ic ac·id/ (do-ko?sah-hek?sah-e-no´ik) an omega-3, polyunsaturated, 22-carbon fatty acid found almost exclusively in fish and marine animal oils. (DHA DHA docosahexaenoic acid. DHA, n.pr See acid, docosahexaenoic. ) are made in the body. The recommendation to eat cold-water fish is based on the EPA and DHA present in trout, salmon, mackerel mackerel, common name for members of the family Scombridae, 60 species of open-sea fishes, including the albacore, bonito, and tuna. They are characterized by deeply forked tails that narrow greatly where they join the body; small finlets behind both the dorsal and , herring, and bluefin tuna. Plant diets provide ALA in flaxseed flaxseed /flax·seed/ (flak´sed) linseed. (the richest source in North American North American named after North America. North American blastomycosis see North American blastomycosis. North American cattle tick see boophilusannulatus. diets), soybeans, canola, wheat germ, walnuts, red and black currant currant, northern shrub of the family Saxifragaceae (saxifrage family), of the same genus (Ribes) as the gooseberry bush. The tart berries of the currant may be black, white, or red; the white gooseberry becomes purple when mature. seeds, and green leafy vegetables. Thus, a vegetarian diet includes more than adequate sources of ALA. Cardiovascular health is protected by ALA. It appears that ALA helps to keep heart cells quiet, or less excitable excitable /ex·ci·ta·ble/ (ek-sit´ah-b'l) irritable (1). ex·cit·a·ble adj. 1. Capable of reacting to a stimulus. Used of a tissue, cell, or cell membrane. 2. . Most deaths from heart attacks are the result of irregular heartbeats. ALA seems to keep the heartbeat steady and lengthens the cycle of the heartbeat, thus reducing the risk of arrhythmias. A second benefit of ALA for the cardiovascular system cardiovascular system: see circulatory system. cardiovascular system System of vessels that convey blood to and from tissues throughout the body, bringing nutrients and oxygen and removing wastes and carbon dioxide. is its ability to inhibit the body's production of inflammatory substances (cytokines Cytokines Chemicals made by the cells that act on other cells to stimulate or inhibit their function. Cytokines that stimulate growth are called "growth factors. , interleukin-1, tumor necrosis factor tumor necrosis factor n. Abbr. TNF A protein that is produced in the presence of an endotoxin, especially by monocytes and macrophages, is able to attack and destroy tumor cells, and exacerbates chronic inflammatory diseases. , and thromboxane thromboxane /throm·box·ane/ (-bok´san) either of two compounds, one designated A2 and the other B2. Thromboxane A2 is synthesized by platelets and is an inducer of platelet aggregation and platelet release functions and is a [A.sub.2]). Atherosclerosis, the clogging of arteries, is an inflammatory process. A third benefit of ALA is that it lowers total blood cholesterol. LDL LDL - ["LDL: A Logic-Based Data-Language", S. Tsur et al, Proc VLDB 1986, Kyoto Japan, Aug 1986, pp.33-41]. , or bad cholesterol bad cholesterol LDL-cholesterol Cardiovascular disease Cholesterol transported in the circulation by low-density lipoprotein, the elevation of which is directly related to the risk of CAD and cholesterol-related morbidity See LDL-cholesterol. Cf Good cholesterol. , is lowered, while HDL (Hardware Description Language) A language used to describe the functions of an electronic circuit for documentation, simulation or logic synthesis (or all three). Although many proprietary HDLs have been developed, Verilog and VHDL are the major standards. , or good cholesterol 'good' cholesterol A popular term for HDL-cholesterol, see there. Cf 'Bad' cholesterol. , remains the same. A fourth benefit to heart health is that ALA may reduce the risk of stroke. Immune Booster The immune system immune system Cells, cell products, organs, and structures of the body involved in the detection and destruction of foreign invaders, such as bacteria, viruses, and cancer cells. Immunity is based on the system's ability to launch a defense against such invaders. benefits from the abundance of ALA in flax also. ALA reduces the production of inflammatory substances, and at the same time it enhances the production of less inflammatory eicosanoids and prostaglandins Prostaglandins Prostaglandins are produced by the body and are responsible for inflammation features, such as swelling, pain, stiffness, redness and warmth. . ALA decreases cytokines related to rheumatoid arthritis rheumatoid arthritis Chronic, progressive autoimmune disease causing connective-tissue inflammation, mostly in synovial joints. It can occur at any age, is more common in women, and has an unpredictable course. . Not only the ALA in flaxseed, but also the fiber has health benefits. Lignin lignin (lĭg`nĭn), a highly polymerized and complex chemical compound especially common in woody plants. The cellulose walls of the wood become impregnated with lignin, a process called lignification, which greatly increases the strength and , a phytoestrogen phytoestrogen /phy·to·es·tro·gen/ (-es´tro-jen) any of a group of weakly estrogenic, nonsteroidal compounds widely occurring in plants. phy·to·es·tro·gen n. , affects the immune system through its antiestrogen properties. The lignins may interfere with the processes that lead to hormone-related cancers; that is, cancers of the breast, endometrium endometrium /en·do·me·tri·um/ (-me´tre-um) pl. endome´tria the mucous membrane lining the uterus. en·do·me·tri·um n. pl. , and prostate. Lignins may also benefit those with systemic lupus erythematosus Systemic Lupus Erythematosus Definition Systemic lupus erythematosus (also called lupus or SLE) is a disease where a person's immune system attacks and injures the body's own organs and tissues. Almost every system of the body can be affected by SLE. (SLE SLE systemic lupus erythematosus. SLE abbr. systemic lupus erythematosus Systemic lupus erythematosus (SLE) ), an autoimmune, inflammatory disease, and slows the renal disease Renal disease Kidney disease. Mentioned in: Glycogen Storage Diseases hypertension High blood pressure Cardiovascular disease An abnormal ↑ systemic arterial pressure, corresponding to a systolic BP of > 160 mm Hg that may result from SLE. How much ALA should be in a healthful health·ful adj. 1. Conducive to good health; salutary. 2. Healthy. health  ful·ness n. diet every day? The Canadian
recommended intake is 0.5 percent of total calories each day. The United
States does not have a recommended dietary allowance Recommended Dietary Allowance (RDA)The Recommended Dietary Allowances (RDAs) are quantities of nutrients in the diet that are required to maintain good health in people. for ALA. On a 2,000-calorie diet, the Canadians recommend that 10 calories be from the essential fatty acid ALA. Approximately two tablespoons of flaxseed will provide 10 calories from ALA. How much lignin should be in a healthful diet every day? A specific amount of lignin has not been recommended, but rather the general recommendation of 25 grams of fiber should be included in the diet each day. Flaxseed is the richest source of lignin in North American diets. It is found in lesser amounts in most unrefined grains (barley, buckwheat buckwheat, common name for certain members of the Polygonaceae, a family of herbs and shrubs found chiefly in north temperate areas and having a characteristic pungent juice containing oxalic acid. Species native to the United States are most common in the West. , millet, oats oats, cereal plants of the genus Avena of the family Gramineae (grass family). Most species are annuals of moist temperate regions. The early history of oats is obscure, but domestication is considered to be recent compared to that of the other ); legumes Legumes A family of plants that bear edible seeds in pods, including beans and peas. Mentioned in: Cholesterol, High legumes (l (soybeans); and some vegetables (broccoli, carrots, cauliflower cauliflower (kô`lĭflou'ər, käl`ĭ–), variety of cabbage, with an edible head of condensed flowers and flower stems. Broccoli is the horticultural variety (botrytis); both were cultivated in Roman times. , spinach). Lignins are removed in processing, so flaxseed oil does not contain lignin. Abundant Health Benefits A common commodity, used through the centuries, flax is becoming valued for its health benefits. As you enjoy elegant linen clothing, beautiful tablecloths, and fine lace, consider applying your culinary skills to flax. Let its nutty, delicious flavor beckon beck·on v. beck·oned, beck·on·ing, beck·ons v.tr. 1. To signal or summon, as by nodding or waving. 2. your mealtime guests to beautiful food, garnished elegantly, served with the finest of attention to the social graces. Flax will power up your immune system and powerfully protect your heart. Substitute With Flax For fat: Use 3 tablespoons of ground flax for each 1 tablespoon of margarine or oil in a recipe. Baked goods will brown more easily. For egg: Use 1 tablespoon ground flax plus 3 tablespoons water for each egg in recipes for pancakes, muffins, or cookies. Let flax and water stand several minutes. The texture will be chewier and the volume will be less. Storage of Flax Groundflax--May be kept up to 90 days in the refrigerator without changing flavor. Best to grind in a food processor or blender just before use. Flaxseed--May be stored at room temperature for up to a year.
Calorie Content of Flax
Ground Flax Calories
1 cup 585
1 T. 36
1 t. 12
Whole Flax Seeds
1 cup 810
1 T. 50
1 t. 18
FLAXSEED CRACKERS
1/4 cup flaxseed
1/4 cup ground flaxseed
1 1/2 cups all-purpose flour
1/2 t. baking powder
1/2 t. salt
1/2 t. soft margarine (soy margarine)
1/2 cup nonfat milk (soy milk)
In an electric mixer bowl, mix
flaxseed, ground flax, flour, baking
powder, salt, and margarine on low
speed. Mix until the contents resemble
a coarse meal. Add milk; mix until it
forms a soft dough. Wrap dough in
plastic wrap and chill 10 minutes.
Divide dough into quarters. On a
lightly floured board roll to a very thin
(1/16 inch) rectangle. Cut into 2 1/2-inch
squares. Place squares on a baking
sheet. Bake at 325[degrees] F for 20 minutes or
until crisp and golden. Yield: 24 crackers.
Per cracker: calories: 63; fat: 3
grams; carbohydrate: 7 grams; fiber: 1
gram; protein: 3 grams; cholesterol: 0
milligrams.
ORZO, LENTIL, AND
FLAX SOUP
2 T. margarine (olive oil)
1 medium onion, finely chopped
2 cloves garlic, minced
1 medium carrot, diced
1 celery stalk, chopped
1/2 green pepper, diced
5 cups water
2 T. McKay's chicken-flavored
seasoning
1 bay leaf
2 t. soy sauce
1 15-oz. can tomatoes with herbs
and spices
1/3 cup orzo, or other small pasta
1/3 cup dry lentils
1 t. sugar
1/2 cup flaxseed
In a large pot on low heat, melt margarine
and saute onion, garlic, carrot,
celery, and green pepper until soft.
Add water, McKay's seasoning, bay
leaf, soy sauce, tomatoes, orzo, and
lentils. Slowly simmer for 1 hour; stir
occasionally. When lentils are soft, add
sugar and flaxseed. Stir and serve hot.
Serves 10. Per serving: calories: 100;
fat: 6 grams; carbohydrate: 12 grams;
fiber: 3 grams; protein: 6 grams; cholesterol:
0 milligrams.
BROCCOLI SALAD
6 cups broccoli, chopped
1/4 cup red onion, finely chopped
3/4 cup dried cranberries
1/2 cup pecans
2 T. flaxseed
Dressing
3/4 cup light mayonnaise
(eggless or soy mayonnaise)
2 T. lemon juice
1 T. sugar
In a large bowl, combine broccoli,
onion, dried cranberries, pecans, and
flaxseed. In a small bowl, combine
mayonnaise, lemon juice, and sugar.
Pour over salad; mix well. Serve
chilled. Serves 6. Per serving: calories:
208; fat: 11 grams; carbohydrate: 28
grams; fiber: 5 grams; protein: 5 grams;
cholesterol: 3 milligrams.
Nutritional
Composition Percentage
of Flax *
Fat 41
Polyunsaturated
Omega-3s 57
Omega-6s 16
Monounsaturated 18
Saturated 9
Fiber 28
Protein 20
Moisture 7
Ash 4
* The nutrient composition is the
same for brown and golden
flaxseeds.
SPINACH LASAGNA
Crumbles mixture
2 T. olive oil
1 medium onion, chopped
2 cloves garlic, minced
1 1/3 cups Grillers Crumbles
1 15-oz. can tomatoes, cut up
1 8-oz. can tomato sauce
1 6-oz. can tomato paste
2 t. dry basil
2 t. dry oregano
6 dry lasagna noodles
Filling
1 egg
1 pint cottage cheese
1/4 cup Parmesan cheese
3 T. fresh parsley, chopped
1 10-oz. package frozen spinach
1/2 cup flaxseed
2 cups grated mozzarella cheese
1/4 cup grated Parmesan cheese
(optional)
In a large saucepan over medium
heat, saute onion and garlic in oil. Add
Crumbles, tomatoes, sauce, paste, basil,
and oregano. Cover and simmer for 15
minutes; stir frequently. Cook noodles
according to package directions. In a
separate bowl, combine egg, cottage
cheese, Parmesan cheese, parsley,
spinach, flaxseed, and mozzarella.
Layer half of the cooked noodles in a
lightly oiled 2-quart baking dish.
Spread with half the cheese/spinach
mixture. Top with half the Crumbles
mixture and half the mozzarella mixture.
Repeat layers. If desired, top with
grated Parmesan cheese. Bake at 375[degrees] F
for 45 minutes. Let stand 10 minutes
before serving. Serves 12. Per serving:
calories: 260; fat: 11 grams; carbohydrate:
21 grams; fiber: 4 grams; protein:
22 grams; cholesterol: 8 milligrams.
HUMMUS AND FLAX
TORTILLA SANDWICH
1 14-oz. can garbanzo beans
1/4 cup water
1/4 cup flaxseed, whole or coarsely
ground
2 t. olive oil
1 t. sesame oil
2 t. lemon juice
1 clove garlic
1/8 t. cumin
4 6-inch flour tortillas
1 cup cucumber, grated
2 roma tomatoes, diced
1/2 cup alfalfa sprouts
1/4 cup ranch dressing
(soy mayonnaise)
In a blender to make hummus, blend
garbanzo beans, water, flaxseed, olive
oil, sesame oil, lemon juice, garlic, and
cumin until creamy and light. Lay tortillas
flat. Divide hummus equally
among tortillas (approximately 1/2 cup).
Spread to within 1/2 inch of the edge.
Add 1/4 cup cucumber down the center
of each tortilla. Top with diced tomatoes
and alfalfa sprouts. Drizzle with
dressing. Roll up, tucking in one end
and keeping the other end open.
Serves 4. Per serving: calories: 350; fat:
17 grams; carbohydrate: 41 grams;
fiber: 10 grams; protein: 15 grams;
cholesterol: 0 milligrams.
FLAX FRIED RICE
1 cup long-grain rice, dry
2 cups water
1/2 t. salt
2 T. canola oil
3 eggs, beaten well
(1/2 cup firm tofu, mashed)
1/2 cup frozen mixed vegetables
2 green onions, chopped
2 T. soy sauce
1/2 t. sesame oil
1/4 cup flaxseed, toasted *
In a medium saucepan, bring rice,
water, and salt to boil. Simmer 20 minutes.
Fluff rice with a fork. Cool, cover,
and place in a refrigerator overnight. In
a large, nonstick fry pan, heat oil; add
eggs and fry until half cooked. Add
rice; stir quickly to coat rice. Reduce
heat to medium low; add vegetables
and green onions. Cook, turning rice
mixture gently, but frequently, about 4
minutes. Add soy sauce, sesame oil,
and flaxseed. Reduce heat to low,
cover, and cook about 3 minutes.
Serves 6. Per serving: calories: 243;
fat: 10 grams; carbohydrate: 30 grams;
fiber: 3 grams; protein: 11 grams;
cholesterol: 35 milligrams.
* To toast flaxseed, spread flaxseed in a small
metal pan; bake at 350[degrees] F for 3 to 5 minutes.
Stir while toasting.
VEGETABLE STIR-FRY
1 T. canola oil
1 medium onion, cut into thin
wedges
1/2 small zucchini, halved lengthwise
and cut into 1/2-inch slices
1 1/2 cups cauliflower florets
1 1/2 cup broccoli florets
1 cup mushrooms, sliced
1/2 cup carrots, thinly bias-sliced
1/2 cup red pepper strips
Sauce:
2 T. ground flaxseed
1 clove garlic, minced
1/4 t. McKay's chicken- or beef-flavored
seasoning
1/4 cup water
2 T. soy sauce
1 T. lemon juice
1 t. sugar
1 T. flaxseed, toasted (see
previous recipe)
Put oil in a large fry pan. Stir-fry
onion, zucchini, cauliflower, broccoli,
mushrooms, carrots, and peppers over
medium heat for 5 minutes. Place lid
over the vegetables, and cook 2 minutes
to steam slightly. In a small bowl, combine
ground flaxseed, garlic, McKay's
seasoning, water, soy sauce, lemon
juice, and sugar. Pour over the vegetables.
Cook and stir I minute or until
heated through. Sprinkle with toasted
flaxseeds. Serve hot. Serves 4. Per serving:
calories: 130; fat: 6 grams; carbohydrate:
12 grams; fiber: 6 grams; protein:
9 grams: cholesterol: 0 milligrams.
APPLE AND FLAX
PANCAKES
1 1/4 cups all-purpose flour
1/3 cup flaxseed, coarsely ground
3 T. sugar
1 T. baking powder
1/2 t. salt
1/8 t. cardamom
1/8 t. coriander
2 eggs, separated
1 1/4 cups nonfat milk
3 T. oil
1 cup pared and grated apple
In a large bowl, combine flour, ground
flaxseed, sugar, baking powder, salt, and
seasonings. In a medium bowl, beat
together egg yolks, milk, and oil. In a
small bowl, beat egg whites to stiff peaks.
Add liquid ingredients to the dry; stir
only until barely combined. Shred apple,
add to batter; fold until just combined.
Fold in egg whites. Preheat griddle or
heavy frying pan to medium heat. Lightly
oil or spray with nonstick vegetable
spray. Pour batter (approximately 1/3 cup)
into the pan. Cook until bubbles appear
on the surface, about 1 minute. Turn
over; brown on the other side. Yields 12
pancakes. Per pancake: calories: 136; fat:
6 grams; carbohydrate: 17 grams; fiber:
2 grams; protein: 4 grams; cholesterol:
35 milligrams.
PIZZA BREAD
1/2 cup sun-dried tomatoes
2 1/4 cups all-purpose flour
1/2 cup Parmesan cheese
1 T. sugar
1/2 cup flaxseed
1 T. baking powder
2 t. oregano leaves
1/2 t. salt
1 1/4 cups nonfat milk
2 T. canola oil
1 egg
1 small tomato, diced
1/4 cup green pepper, diced
1/3 cup mozzarella cheese, shredded
Cover sun-dried tomatoes with boiling
water. Let stand for 10 minutes or
until softened. Drain and dice. In a
bowl, combine tomatoes, flour,
Parmesan cheese, sugar, flaxseed, baking
powder, oregano, and salt. In a separate
bowl, whisk together milk, oil, and egg.
Pour liquid into dry ingredients. Stir
just until dry ingredients are moistened.
Pour into a well-greased 8" x 4" loaf
pan. Sprinkle tomatoes, green pepper,
and mozzarella cheese on top of batter.
Bake at 350[degrees] F for 55 to 60 minutes or
until toothpick inserted in center comes
out dry. Yields 1 16-slice loaf. Per slice:
calories: 147; fat: 4 grams; carbohydrate:
18 grams; fiber: 2 grams; protein:
8 grams; cholesterol: 14 milligrams.
FLAX PRAIRIE BREAD
1/14 cups water
2 T. honey
2 T. canola oil
2 cups bread flour
1 cup whole-wheat flour
1 1/2 t. salt
1/3 cup flaxseed
2 T. sunflower seeds
1 T. poppy seeds
2 t. fast-rising instant yeast
Measure ingredients and place in a
bread machine pan in the order recommended
by the manufacturer. Select
the whole-wheat rapid cycle. Remove
baked bread from pan and let cool on
wire rack. Yields 1 16-slice loaf. Per
slice: calories; 127; fat: 4 grams; carbohydrate:
20 grams; fiber: 2 grams; protein:
5 grams; cholesterol: 0 milligrams.
FARMLAND FLAX COOKIES
1 1/3 cups margarine
1 1/4 cups white sugar
1 1/2 cups brown sugar
2 1/3 cups flaxseed
3 large eggs
1 1/2 t. vanilla
3 1/2 cups all-purpose flour
1 T. baking soda
1/2 t. salt
3 cups oatmeal
3/4 cups walnuts, chopped
In a large bowl, cream the margarine
and sugars; add flaxseed. Add eggs and
vanilla. Sift together flour, soda, and
salt; add to previous ingredients. Mix
in oatmeal and nuts. Form dough into
1 1/2-inch-round logs. Place in a freezer
to chill. Preheat oven to 350[degrees] F. Slice
logs into 1/4-inch circles. Place on baking
sheet. Bake 13 to 15 minutes.
Remove from sheet to cool. Yields 8
dozen 2-inch cookies. Per cookie:
calories; 102; fat: 5 grams; carbohydrate:
12 grams; fiber: 2 grams; protein:
4 grams; cholesterol: 7 milligrams.
TUTTI-FRUTTI COOKIES
1/3 cup margarine
3/4 cup brown sugar
2 eggs
1 t. vanilla
1 1/4 cups all-purpose flour
1 cup ground flaxseed
1 t. baking soda
1/2 t. salt
1/4 t. cardamom
1/4 t. coriander
1/2 cup oatmeal
1 cup raisins
1/2 cup citron peel or candied fruit,
chopped
1/2 cup pecans
In a bowl, beat together margarine,
sugar, eggs, and vanilla. Sift together
flour', ground flaxseed, baking soda, salt,
and seasonings. Gradually stir into liquid
mixture. Add oatmeal, raisins, citron
peel or candied fruit and pecans;
combine well. Form into 1-inch balls.
Place on a greased cookie sheet. Bake
at 350[degrees] F for 10 to 12 minutes or until
golden. Remove from sheet to cool.
Yields 5 dozen 2-inch cookies. Per
cookie: calories: 58; fat: 2 grams; carbohydrate:
8 grams; fiber: 1 gram; protein:
2 grams; cholesterol: 7 milligrams.
For more information on flax, check out the Web at www.flaxcouncil.ca of Canada and/or www.Ameriflax.com. Loma Linda University's Georgia Hodgkin, Ed D., R.D., F.A.D.A., grew up among the beautiful blue blossoms of flax fields. Her home state, North Dakota, ranks number one in flax production in the U.S. with 12.6 million bushels in 2002 This handy little icon indicates recipes that are TOTALLY VEGETARIAN (no eggs/dairy products). It also points out simple substitutions you can make to transform other-recipes into TOTALLY VEGETARIAN dishes. Enjoy! |
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