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The Benefits of Flaxseed

Is flaxseed the new wonder food? Preliminary studies show that it may help fight heart disease, diabetes and breast cancer.

Flaxseed Recipe

Ready to try flaxseed? Here’s a recipe to get you started from The Flax Cookbook: Recipes and Strategies for Getting The Most from The Most Powerful Plant on the Planet.

Fruity Flaxseed Muffins

These moist and high-flavor flax muffins are not only good for you, but they taste great too.

Ingredients:

1/2 cup crushed pineapple with juice, canned

1/2 cup finely chopped apples (with peel)

2 tablespoons canola oil

1 large egg, higher omega-3 if available, beaten lightly

2 egg whites (or 1/4 cup egg substitute)

1 cup fat free sour cream

1/4 cup dark molasses

1/2 cup raisins, currants (or any other dried fruit, chopped)

1 1/4 cup unbleached white flour

1/2 cup whole-wheat flour

1 teaspoon baking powder

1 teaspoon baking soda

1/4 teaspoon salt

3/4 cup ground flaxseed

Directions:

  1. Preheat oven to 400 degrees. Line muffin pan with paper or foil liners. Coat inside of liners with a quick squirt of canola cooking spray.
  2. In large mixing bowl, beat together the pineapple with juice, apples, canola oil, egg, egg whites or egg substitute, sour cream, and molasses until mixture is light and fluffy. Stir in raisins or dried fruit.
  3. In medium bowl, whisk together flours, baking powder, baking soda, salt, and flaxseed.
  4. Add flaxseed mixture to sour cream mixture, beating on low speed just until combined (batter will be a little lumpy). Spoon batter by 1/4 cupful into prepared muffin pan.
  5. Bake in center of preheated oven for about 20 minutes or until muffins are golden brown and springy to the touch.

Yield: 12 muffins

Nutritional Analysis: Per muffin: 194 calories, 5 g protein, 31 g carbohydrate, 5.5 g fat, .8 g saturated fat, 2.1 g monounsaturated fat, 2.6 g polyunsaturated fat, 20 mg cholesterol, 4.5 g fiber, 224 mg sodium, 1.7 g omega-3 fatty acids. Calories from fat: 28%.

Recipe reprinted with permission.

Elaine Magee, MPH, RD, is the author of numerous books on nutrition and health. Her opinions and conclusions are her own.

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Reviewed on July 20, 2011

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