Fabulous Flax Seeds!

Ready to power up for spring? Lacing up last summer’s running shoes or toting the tiller for some marathon gardening? Emerging from the snow cave in pursuit of all things spring calls for the old (or not so old) “biological machine” to run optimally. The body boost available from adding nutty-tasting, low carbohydrate flax seeds to your daily diet includes benefits from high fiber, antioxidants, magnesium, and lower cholesterol levels.

What’s more, flax seeds are rich in Omega-3 fatty acids, lauded for their anti-inflammatory properties with inflammation often associated with heart disease, asthma, cancer and diabetes. In some studies, the daily intake of flax seeds has even resulted in the decrease of hot flashes during menopause (1.4 ounces of crushed seeds per day), and the lowering of high blood pressure.

Known in scientific circles as Linum usitatissimum, meaning “most useful,” tiny flax seeds are worth their weight and more in nutritional gold. While consuming them whole can cause them to pass through the intestines undigested, crushing or grinding in a food processor or coffee grinder – which turns them into “meal” – releases their nutritive qualities and facilitates their inclusion into baked goods (muffins; cookies; breads; brownies; granola bars), hot and cold cereals, pasta and pizza sauces, smoothies and more. Sprinkle over yogurt, cottage or ricotta cheese, top cold and hot vegetables, mix with mustard or mayonnaise for sandwiches, or incorporate into main dishes such as meat loaf and pot pies, and let flax seeds power your path to the longer, activity-filled days that lie ahead.

As ground flax seeds, and especially meal, can oxidize and become rancid, be sure to store in an airtight container in a cool or cold, dry place such as the refrigerator or freezer, or grind only enough for each serving. If grinding isn’t in the cards, already prepared flax seed meal – as opposed to whole seeds – can be purchased but make sure the product comes in a vacuum-sealed package. If loose and in bulk form, first determine that the batch is replaced frequently. Because flax seeds are extremely high in fiber and have been used for their laxative properties, start slowly when integrating them into your diet. Also, add them at the end of cooking to hot cereals or grain dishes as flax seeds’ soluble fiber can thicken liquids if left too long.

Try these creative ideas for flax seeds and jumpstart your body for spring:

Flax Seed Muffins
Ingredients:
1 cup dried fruit such as currants or apricots
1/2 cup all-purpose unbleached flour
1/2 cup whole wheat flour
1/2 cup chopped walnuts
3 Tbs. flax seeds, ground
1/3 cup Splenda
2 tablespoons sugar
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/8 tsp. salt
2 large eggs
1/2 cup sugar-free yogurt
2 Tbs. canola oil

Directions:
Preheat oven to 400° F. In a medium bowl, combine currants, flours, walnuts, ground flax seeds, Splenda, sugar, baking powder, baking soda, and salt. Set aside. In a large bowl, combine the eggs, yogurt, and oil. Add the dry ingredients to the wet ingredients and mix by hand until the flour is incorporated. Spoon into 12 paper-lined muffin cups. Bake 20 to 25 minutes, until toothpick comes out clean.
Makes 12 muffins. Each muffin contains 3 grams of dietary fiber.

Oven Fried Chicken with Flax Seeds

Ingredients:
1 beaten egg
3 Tbs. skim milk
1/2 cup ground flax seeds
1/2 cup finely crushed unsalted crackers
1/4 tsp. black pepper
1 Tbs. dried parsley flakes
1 tsp. paprika
1 tsp. chili powder
1 tsp. garlic powder
1 tsp. seasoned salt
2 to 3-lbs of chicken pieces
2 tbs. melted butter

Directions:
Preheat oven to 350° F. In small bowl, combine egg and milk. In shallow bowl or container, combine ground flax seeds, cracker crumbs, pepper, parsley, paprika, chili and garlic powders, and seasoned salt. Remove any skin from chicken, rinse and pat dry. Dip pieces into egg mixture and coat with crumbs. Place in greased 15 by 10 3/4-inch baking pan so pieces don’t touch. Drizzle with melted butter. Bake for 45 minutes until chicken is tender and not pink. Do not turn while cooking. Serves six.