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Flax seeds

Food for Thought

With so many superfoods now available on the health food market, it seems like there are never-ending opportunities to up the ante of beneficial nutrients in our diets. However, many of the foods that we are learning about today are far from new. Flax has played a significant role in healthful eating for thousands of years. It is only that today we have the advantage of being able to reap the benefits of flax through a large variety of recipes – so not only is taste not sacrificed in the quest for health, its further enhanced by it.

Utilized for both nutritional purposes as well as the production of fabrics and other material goods, records indicate that flax was first cultivated as long as 8,000 years ago in Ancient Egypt. Hippocrates realized the seed’s effectiveness in relieving intestinal upset, and by the 8th Century, Emperor Charlemagne was so taken by the seed that he passed legislation requiring regular flax consumption by all of his subjects. Although the flaxseed originated in the Mediterranean, its growth slowly spread throughout Asia and Europe before making the jump to North America in the 17th Century.

When you look at the health benefits of flax, it’s not hard to see what Hippocrates and Charlemagne saw in the seed – and more importantly, why its making such a big impact in today’s health food world. First of all, flax contains a healthy dose of fiber, which is necessary for digestive health. Beyond that, the Alpha linolenic acids found in flax are one of the best plant-derived sources for Omega 3 fatty acids, which is well known for improving heart health, lowering cholesterol and keeping blood pressure in check. The lignans in flax act as a powerful antioxidant, which supports, among other things, the balance of hormones in females. Studies indicate that flax may play an important role in preventing certain types of cancer, including breast, as well as diabetes.

Flax can be consumed a number of ways – seeds can be consumed either whole or ground, as a type of flour and also as an oil. It is important to note that unlike other types of oil, flaxseed oil cannot be used in cooking as the heat destroys its nutritional value. Take advantage of this nutritional powerhouse in your own kitchen by whipping up a batch of Blueberry Flaxseed Paste, some Lemon Flaxseed Dressing, or our Healthy Heart Tart.

By Hartley Casbon

March 30, 2009   |   0 comments
Tags: Flax seeds, Healthy, History
Food for Thought

With so many superfoods now available on the health food market, it seems like there are never-ending opportunities to up the ante of beneficial nutrients in our diets. However, many of the foods that we are learning about today are far from new. Flax has played a significant role in healthful eating for thousands of years. It is only that today we have the advantage of being able to reap the benefits of flax through a large variety of recipes – so not only is taste not sacrificed in the quest for health, its further enhanced by it.

Utilized for both nutritional purposes as well as the production of fabrics and other material goods, records indicate that flax was first cultivated as long as 8,000 years ago in Ancient Egypt. Hippocrates realized the seed’s effectiveness in relieving intestinal upset, and by the 8th Century, Emperor Charlemagne was so taken by the seed that he passed legislation requiring regular flax consumption by all of his subjects. Although the flaxseed originated in the Mediterranean, its growth slowly spread throughout Asia and Europe before making the jump to North America in the 17th Century.

When you look at the health benefits of flax, it’s not hard to see what Hippocrates and Charlemagne saw in the seed – and more importantly, why its making such a big impact in today’s health food world. First of all, flax contains a healthy dose of fiber, which is necessary for digestive health. Beyond that, the Alpha linolenic acids found in flax are one of the best plant-derived sources for Omega 3 fatty acids, which is well known for improving heart health, lowering cholesterol and keeping blood pressure in check. The lignans in flax act as a powerful antioxidant, which supports, among other things, the balance of hormones in females. Studies indicate that flax may play an important role in preventing certain types of cancer, including breast, as well as diabetes.

Flax can be consumed a number of ways – seeds can be consumed either whole or ground, as a type of flour and also as an oil. It is important to note that unlike other types of oil, flaxseed oil cannot be used in cooking as the heat destroys its nutritional value. Take advantage of this nutritional powerhouse in your own kitchen by whipping up a batch of Blueberry Flaxseed Paste, some Lemon Flaxseed Dressing, or our Healthy Heart Tart.

March 30, 2009   |   0 comments
Tags: Flax seeds, Healthy, History
Recipe

This is a naturally sweet and healthy dish that not only satisfies sugar cravings, but also works to improve the quality of your hair, skin, and nails. It can be eaten as a healthy dessert or snack.

1 cup baked and mashed sweet potato (about 1 large potato)
1 tsp flax seed oil
2 T lemon juice
1/3 cup yogurt

To prepare the sweet potatoes, wash them of their dirt and dry them well. Wrap in aluminum foil and bake in a 400º F oven for about 1 hour, or until they are fork tender.
Let them cool down completely, then peel off their skin.
Fork mash and add the flaxseed oil, lemon juice, and yogurt.

Serves 1-2 people.

This is a simple sweet potato mash-up (not mashed potatoes!) that can make a healthy dessert or snack. It is light, yet rich in the vitamins and minerals you need to take care of your mane.
Recipe

This is a healthy brunch dish that contains all of the ingredients you need to maintain a healthy head of hair and nice, soft skin. You can buy flax seeds whole and grind them in a spice grinder, or buy them already ground at the health food store.

For the Sauce:
2 tablespoons lemon juice
1 tsp honey
1 tsp mustard
1 tablespoon yogurt
1 tablespoon ground flax seeds
2 tablespoons flaxseed oil

For the Dish:
2 sprouted whole grain English Muffins, split and toasted
Olive oil
4 cups loosely packed spinach
1 clove garlic
¼ cup shredded mozzarella cheese
4 eggs
1 deep dish sauté pan
2 teaspoons vinegar

Make the sauce by blending together all of the ingredients.
To prepare the dish, saute the spinach in the olive oil with the garlic.
Melt the mozzarella cheese on top of the toasted bread and keep warm.
Fill the pan with a few inches of water and bring to a bare simmer. Add the vinegar. Gently crack the eggs into custard cups or small bowls and gently drop into the water. Ever so carefully, stir the water over the eggs to make sure the heat is circulating in the pan. They will be in the pan for only 3 minutes or so. (Watch the video for further instructions).
While the eggs are finishing up poaching, quickly place the spinach on top of the toasted muffins. Transfer the eggs to the muffins and then top with the flax sauce.

Serves 2.

March 30, 2009   |   0 comments
Tags: Breakfasts, Flax seeds, Healthy, high-fiber
Recipe

This is a really light and loose dressing, perfect for all types of greens or steamed vegetables.

½ ruby red grapefruit
1 lime, juiced
1 jalapeno pepper
1 tsp flax or sesame seeds
1 teaspoon agave nectar or honey
2 tablespoons olive oil
Salt and pepper

Blend all of the ingredients together and season to taste.
Makes about 1/2 cup.

This is a really light and loose dressing, perfect for all types of greens or steamed vegetables.
February 18, 2009   |   1 comments
Tags: Flax seeds, Healthy, Salads & Dressings
Recipe

Flaxseeds and lemon juice make a delicious combination. The nutty mellowness of the flax balances the sour lemon very well. This dressing does beautifully with carrots and radishes.

1 tablespoon flax seeds
Juice of 1 lemon
2 tablespoons flaxseed oil
1 teaspoon honey
Salt to taste

Blend together the flaxseeds and lemon juice. Add the flaxseed oil and honey and blend until thick. Season to taste with salt.

February 16, 2009   |   0 comments
Tags: Flax seeds, Healthy, Salads & Dressings
Blog entry

I am in Miami for the next month or so, and am going to be exploring as many raw and local foods during my stay as possible. Months back I had written about the Banana Nut and Seed Bowl at the Pain Quotidien. They no longer serve the dish, which I was addicted to last Spring. Apparently I was the only one who ever ordered it.

Anyway, since arriving in Miami I have been making my own rendition of the dish. I have simplified the ingredients, which helps the budget a little bit. I use pumpkin seeds as my main ingredient, either raw or soaked. Soaking them makes their protein more readily available, as well as awakens their dormant enzymes. I then add some sesame and flax seeds to the mix. Since now is the growing season in South Florida I have papaya and blueberries available to add to my dish. I also love it with bananas. It is super satisfying and delicious, and I am really energized when I eat it. I also do not get hungry until lunch time.

I posted the recipe for my Breakfast Nut and Seed Bowl and hope that everyone gives it a try.

Recipe

This recipe is inspired by the Pain Quotidien's Banana Nut and Seed Bowl, which they unfortunately do not serve anymore. This is a raw, vegan/vegetarian, healthy breakfast that makes you feel amazing. It is high in fiber and protein, as well as vitamins and minerals. See the *Suggestions following the recipe. This enough for 1 person, but can be easily doubled. You can also make a large amount of the dry ingredients and store for quick mornings.

All of the following must be raw:
1/2 cup pumpkin seeds **
1 teaspoon sesame seeds
1 teaspoon flax seeds
1 tablespoon chopped walnuts
Blueberries
Papaya*
Banana*
Almond Milk

Mix together the seeds and nuts. Thinly slice the banana and chop up the papaya and add to the bowl. Pour over some almond milk. Yum!

*Suggestions: Blueberries are a great addition to this dish. You can add other berries, sliced banana, chopped up papaya, mango- whatever seasonal fruit you can find. You can also add a variety of raw nuts and seeds: sunflower seeds, almonds, pine nuts, hazelnuts, etc.

** You can soak the pumpkin seeds over night to awaken their enzymes and make their protein more available. Simply place in a bowl and cover with ample water. The next day, drain them and add to the dish.

This healthy nut and seed bowl is full of fiber and protein to help you start your day with a ton of energy!
Recipe

This is a recipe for a crosnes, smoked trout, and sunchoke salad. Who says that just because it is Fall everything has to be heavy? This salad is like a party in your mouth, and all of the ingredients (except for the dressing) are local. For added flavor we serve the salad atop a sunchoke puree. That is an optional step, but it is highly recommended. Crosnes are small little tubers that are Asian in origin, but prized in France, where they get their name. If you can't find crosnes, add another vegetable you find at the market, or some diced up sunchokes. The idea is to be creative, and try something new.

½ cup crosnes (small tubers)
1 large sunchoke, or two small ones, well rinsed
1 small watermelon radish, peeled and sliced in half
1 carrot, peeled
1 small filet of smoked trout (you will use one side only)
1 small handful fresh cilantro, rinsed and dried
1 lemon

For the Lemon Flaxseed dressing:
1 tablespoon flax seeds
Juice of 1 lemon
2 tablespoons flaxseed oil
1 teaspoon honey
Salt to taste

Chop up the sunchokes and cover with water and a pinch of salt in pot. Bring to a boil and cook through until completely soft. Drain and set aside to cool. Puree the flesh in a food processor with the juice of the lemon and some salt. You can also simply fork mash the ‘chokes as well.
Meanwhile, cover the crosnes with water in a pot and bring to a boil. Cook for a few minutes and drain. They should still have a little bit of crunch to them.
Slice one half of the watermelon radish in thin slices horizontally, so that you get thin half circles. You will only need about ¼ of the radish. Reserve the rest for another use.
Grate the carrot using a cheese grater or a food processor.
Combine the crosnes, radish, and carrots together in a bowl.
Take the smoked trout and slice out one side. Flake the meat and add to the bowl.
Toss with 1-2 tablespoons of dressing and store the rest in the fridge for another salad.
Roughly chop up the cilantro and add to the salad.
Divide the sunchoke puree onto two plates and smooth it out into a circle.
Divide up the salad atop the puree and serve.
Serves 2.

For the Lemon Flaxseed Dressing:
Blend together the flaxseeds and lemon juice. Add the flaxseed oil and honey and blend until thick. Season to taste with salt.

This salad is a party in the mouth. The Lemon Flaxseed dressing really brightens up all of the flavors of these Fall vegetables, turning it into a light dish. All of the salad ingredients were bought in the same trip to the Union Square Greenmarket.
November 21, 2008   |   0 comments
Tags: Fall, Fish, Flax seeds, Fusion, Healthy, Local, Salads & Dressings
Tasty Tip

Use the slow roasted Damson plums (below) as a topping for your breakfast porridge! Upstate New York's Wild Hive Farm makes a great Ten Grain Multi Mix that can be eaten with the fruit and honey as a healthy breakfast. The blend includes healthy whole grains like winter soft wheat, spelt, and millet, as well as flax seeds.