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  Are You Getting Your Flax In?

  4-Jul-2024

  There are so many amazing benefits to eating ground flaxseeds on a daily basis -- 1 tbsp is the recommended amount -- we're talking: 

  • reducing systemic inflammation (which is at the root of many chronic diseases)
  • protecting against breast and prostate cancers (and increasing survival rate for people who do get these diseases)
  • reducing hypertension, choleseterol and tryglicerides (i.e. they are HEART friendly)
  • help to control blood sugar (reducing the risk of type 2 diabetes)
  • feeding your friendly gut bacteria and reducing the risk of constipation (good for your gut)

  They are a rich source of not only lignans and fibre, but also iron, zinc, copper, calcium, protein, potassium, magnesium, folate, and they even contain boron, a trace mineral important for optimum bone health.

  We cover all of this and more in episode 39 of In My Plant-Based Kitchen!

  Be sure to check the episode out to hear about how I make getting 1 tbsp of ground flax a daily habit (hint: I'm not leaving it to when I toss it into my baking)!

  I also promised to share a couple of recipes that use flax eggs for you to try:

  Cornbread (Oil-Free)

  Makes 9 large pieces

  Ingredients

  • 1 flax egg (1 tbsp ground flax + 3 tbsp water)
  • ¼ cup maple syrup (or 2 tbsp maple syrup + 2 tbsp unsweetened applesauce)
  • 1 cup unsweetened plant milk
  • 1 tbsp apple cider vinegar
  • 1 cup cornmeal
  • 1 cup spelt flour
  • 1 tbsp baking powder
  • Pinch sea salt

  Directions:

  Preheat oven to 400 F

  1. Make your flax egg by combing the ground chia/flax and water, stir well and set aside to thicken. Lightly grease an 8x8 baking dish (or line it with parchment paper) and set aside.
  2. In a large bowl combine dry ingredients, sifting if the baking powder or salt are lumpy.
  3. In a wet measuring cup combine the wet ingredients, including the flax egg and mix well.
  4. Pour liquid ingredients into the dry mixture and combine just until everything is moistened.
  5. Pour into the prepared baking dish and put into oven immediately. Bake for 20-25 minutes, until a toothpick inserted into the centre comes out clean.
  6. Cool before cutting and serving.

  Carrot Cake O3 Muffins

  makes 12 muffins

  Ingredients:

  • 1 tbsp ground flax
  • 3 tbsp water
  • 1 cup whole grain spelt flour
  • ½ cup oat flour (ground oats)
  • ½ cup rolled oats
  • ¼ tsp cinnamon
  • ¼ tsp nutmeg
  • ¼ tsp allspice
  • 2 ½ tsp baking powder
  • ¼ tsp salt
  • ½ cup chopped walnuts
  • ¾ cup raisins
  • ¾ cup + 2 tbsp plant milk
  • 1 medium carrot, grated (about 1 cup)
  • ½ cup unsweetened applesauce
  • 1/3 cup maple syrup

  Directions

  1. Preheat oven to 375 F and line a muffin tin with cuplike liners.
  2. Combine flax and water in a small bowl and set aside to gel.
  3. Combine dry ingredients in a large bowl – everything from the spelt flour to the raisins. Mix well.
  4. In a medium bowl combine plant milk, grated carrot, applesauce, maple syrup and flax egg. Mix well.
  5. Combine dry ingredients with wet ingredients and mix just until combined. Avoid overmixing!
  6. Place batter into muffin tins, distributing evenly. Bake for 22-25 minutes, or until a toothpick inserted into the centre of the muffin comes out clean.
  7. When the muffins are ready, remove them from the oven and let them cool for 10-15 minutes before disturbing them.
  8. Enjoy!

  How do you use flax in your diet? Do you have any tips to share on getting your 1 tbsp/day in?

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