Sunday, April 06, 2008
Recipes
By Chris Rosenbloom
COX NEWS SERVICE
ATLANTA
Never heard of flaxseed? Maybe it's time you did.
Flaxseeds - which come from the same plant used to make linseed oil - can provide three key nutrients to our diets: healthy fats, a plant compound called lignan and fiber.
The healthy fats include one from the omega-3 fatty acid family, called alpha linolenic acid, or ALA, and an omega-6 fat, called linoleic acid. Both these fats are essential nutrients, meaning that we can obtain them only through foods. Our need for these fats is small, ranging from 11 to 17 grams a day for linoleic acid and 1.1 to 1.6 grams a day for ALA. It's easy to get linoleic acid; it is found in soybean, corn, safflower, sunflower and canola oils.
ALA is a bit more challenging. But one tablespoon of ground flaxseed contains 1.8 grams of ALA. Other food sources of ALA include walnuts, canola oil, soybeans, wheat germ and omega-3-enriched eggs.
ALA is a type of healthy fat, like that found in fatty or oily fish. ALA has some of the same benefits as fatty fish. But only a small percent of ALA is converted to the type of fat found in fish, so don't give up fish even if you eat flaxseed.
The second benefit of flaxseed is lignan, an antioxidant and an anti-estrogen. Lignan helps fight damage to cells from oxygen and has mild estrogenlike effects. The anti-estrogen effect is similar to soy, and recent research reported by the American Institute of Cancer Research suggests that women who have been treated for breast cancer and are taking tamoxifen can safely consume up to 1 tablespoon of flaxseed a day. But check with your doctor before adding flaxseed or soy if you are taking anti-cancer drugs.
The final benefit is fiber. The whole flaxseeds provide 3 grams of fiber per tablespoon, and the ground seeds provide about 2.2 grams of fiber in 1 tablespoon. Some people sprinkle whole seeds on cereal or stir them into yogurt to increase fiber intake, but only grinding the seeds will release the ALA.
Flaxseeds can be bought whole or ground. If possible, buy whole seeds and grind a small amount before you eat it. (A small coffee bean grinder works well.) Whole seeds can be kept at room temperature or stored in the refrigerator for 12 months.
The health benefits from eating flaxseed include reduced risk of breast, prostate and colon cancer and keeping your lungs healthy.
For more information, check out the Flax Council of Canada, where most flaxseeds are grown, at www.flaxcouncil.ca.
Flaxseed Crackers
1/4 cup flaxseed
1/4 cup ground flaxseed
1 1/2 cups all-purpose flour
1/2 teaspoon baking powder
1/2 teaspoon salt
4 teaspoons margarine or butter, softened
1/2 cup skim milk
1. Preheat oven to 325 degrees.
2. In a mixing bowl, add flaxseed, ground flaxseed, flour, baking powder, salt and butter or margarine. Mix on low speed of mixer or mix by hand. Stir in the milk until mixture forms a soft dough. Wrap dough in plastic wrap, and chill for 10 minutes.
3. Divide dough into quarters. Turn out onto a lightly floured board, and roll out very thin to a rectangle of 1/16 inch thick. Cut into 2-inch squares. Transfer to ungreased baking sheet. Repeat with remaining dough. Bake 20 minutes until crisp and golden.
Makes 24 crackers, serving size is 1 (2-inch) square
Variations:
Onion: Add 1 tablespoon onion soup mix.
Cheese: Add 1 cup grated cheddar cheese.
Italian: Add 1 tablespoon oregano and 1 cup grated mozzarella cheese.
Per serving: 56 calories (percent of calories from fat, 30), 2 grams protein, 8 grams carbohydrates, 1 gram fiber, 2 grams fat (no saturated fat), no cholesterol, 60 milligrams sodium.