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NUTRITION
Flaxseed Offers
Wealth of
Health as Food Source
Through the years, the outdoor sports and fitness world has tolerated all kinds of food fads from oat bran mania, to “beefed up” energy bars and “enhanced” sports drinks. This time the latest nutrition trendsetter – flax – is a lot different from all the rest.
A little bigger than a sesame seed, common flaxseed comes from a blue-flowered plant that produces oval, reddish-brown seeds at harvest. The taste is nutty and flavorful while being good for your body. Flaxseed is not a new idea. Although now gaining status and going mainstream with the science to back it, flaxseed has been used as both food and medicine since biblical times.
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This month, a new book called Flax Your Way To Better Health (www.flaxrd.com) will be released. It provides current, reputable coverage of the benefits of flax and how convenient it is to get it into your diet. In the book, author and registered dietitian Jane Reinhardt-Martin explains why adding flax to your diet is one way to help improve your heart’s health. Studies show that adding flax to your diet also helps fight cancer, renal disease and other health problems.
The food industry, particularly the baking industry, is turning to flaxseed to meet consumers’ demand for foods that taste good and provide nutritional benefits. Flaxseed has significance for the person trying to link health benefits with increased strength and endurance during physical activities by providing protein, fatty acids, vitamins, minerals, and fiber.
Recent scientific reports point out that flaxseed may protect against coronary heart disease, breast and colon cancer, and have a positive influence on autoimmune diseases such as arthritis and lupus. Scientists at the American National Cancer Institute picked flaxseed as one of the six foods that deserve continued special studies for its cancer-fighting abilities.
Consider these three main reasons to add this super food to your eating routine. Flaxseed is full of fiber. It’s high in both soluable fiber (like the kind we get from oat bran that helps to lower cholesterol) and insoluable fiber (like the fiber wheat bran offers that helps prevent constipation). Flaxseed has 2.5 grams of fiber per tablespoon. Flax is one of the richest sources of plant lignans (a type of phytoestrogen and cancer-fighting nutrient) in the plant world. Lastly, flaxseed is recognized as a functional food because it is high in omega-3 fatty acids. Very little of the oil in flaxseed is saturated and with its high fatty acid ratio, chronic disease risks are reduced.
To tap into the health benefits of flax, current research suggests adding 10-25 grams or 1-1/2 to 3-1/2 tablespoons of ground flaxseed to your diet each day. Many nutrition experts recommend using uncooked flaxseed oil for salad dressings, or grind the whole flaxseed using a coffee grinder or food processor. Either way, both need to be refrigerated to prevent them from becoming rancid. Whole flaxseed can be stored for up to a year at room temperature, however, grind the flaxseed only as you need it. Ground flaxseed can last for up to 90 days if it is kept fresh and in an airtight container.
Both vegetarians and those focused on heart healthy eating may consider substituting a flaxseed mixture for eggs in pancakes, muffins and cookies. One tablespoon of ground flax plus 3 tablespoons of water, left to sit for several minutes, can be used as one egg replacement. You may want to test a recipe first, as the texture will be chewier and have less volume. Flax works well as a fat substitute in recipes by adding 3 tablespoons of ground flax seed for each 1 tablespoon of margarine, butter or cooking oil. Baking with flax as the fat replacement will cause baked products to brown more quickly.
You may be able to find some flax food products locally such as Uncle Sam Flaxseed Cereal, Organic Golden Flax Cereal and Apple Cinnamon Premium Hot Cereal. Also, flax energy bars, such as SBG Square Meal Flax Energy Bar or Bumble Bar Organic Sesame Energy Bar may be found in the natural food section at the grocery store or at a nearby health food store. If not, ask your grocer to consider ordering a variety of flax products to try.
Many consumers
are curious about flaxseed but have not discovered how to work it into
their everyday eating. Why not try a new flax recipe and introduce it
to friends and family? It’s comforting to know that flaxseed is a
food with history now relevant to our busy lives and outdoor adventures
this fall.
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T.J.’S
FLAX BARS In a microwave-safe bowl, mix together the peanut butter, corn syrup and brown sugar. Microwave for about 3 minutes on high. Stir in ground flaxseed and vanilla, then pour the mixture over Rice Krispies and mix well. Coat a 9-by-13 baking pan with non-stick cooking spray, then spread mixture into the pan and press down to form a dense sheet. Let the mixture sit for 5 to 10 minutes, until firmly set, then cut into bars. Makes 28 bars. Each bar contains approximately two-thirds tablespoon of flaxseed. Per
bar: carbohydrates 21 grams, protein 3.3 grams, and fiber 1.9 grams. |
Kindy Peaslee (Kindypeaslee@aol.com) is a registered
dietitian and nutrition consultant to corporations and schools. She is
based in Saratoga Springs and loves to backpack, canoe, bike and cross-country
ski.
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