News and Notes from The Johnson Center
Family and Food: Fabulous Flax
JCCHD | Wed, August 08, 2012 | [Family and Food]
The use of flax can be traced back over 10,000 years—its cultivation is even mentioned in the book of Exodus. Ancient Egyptians used flaxseed not only as a laxative, but also to make mummy cases, fabrics, ropes, linens, and floor coverings. Murals from Ancient Egypt depict the production, spinning, and weaving of flax. Flaxseed oil was used in the embalming process. Culinary uses for flaxseed (Linum usitatissimum L) are also noted in Greek and Roman history.
Currently, flax is not only used as a laxative, but also in cooking and baking. The known benefits include prevention of heart disease and many types of cancers; reduction of symptoms of bowel diseases, arthritis and other inflammatory conditions; as an immune booster; and as hormone replacement therapy for menopause.
The seeds and oil from flax are rich in ALA (alpha linolenic acid). Just one tablespoon of flaxseed oil contains approximately 7 grams of ALA. These fats help reduce LDL (“bad” cholesterol) in the body. Flax also provides protein, fiber (both soluble and insoluble), and lignans, which play a role in the cancer-prevention.
Flaxseed must be refrigerated so that it does not become rancid. It can be used in baking, smoothies, pasta, hummus, breads, mixed into spreads or sauces, cereals, over salads, to flavor popcorn, or to replace eggs in baking (use ¼ cup ground flax combined with ¾ cup of warm water to replace one egg).
Here are some delicious ways to add some flax into your diet:
Flax Crackers
Ingredients:
2 cups ground flaxseed
1 cup warm water
½ tsp salt
½ tsp garlic powder
½ tsp onion powder
Directions:
1. Preheat oven to 400 degrees.
2. In a large bowl, combine all ingredients and mix until an even dough forms.
3. Spread evenly onto parchment or a silicon lined baking sheet about ¼ inch thick.
4. Gently cut dough into squares on the baking sheet to score the dough so it snaps after it’s baked.
5. Bake for 20 – 30 minutes until crisp and edges are browned, but not burnt.
http://cleangreensimple.com/2011/05/flax-crackers/
Gluten-Free Flax Bread
Ingredients:
1 ¼ cups gluten-free flour
¼ cup garfava flour
½ cup potato starch
¼ cup cornstarch
¼ cup flax seed meal
2 ½ teaspoon xanthan gum
2 teaspoons active dry yeast
1 teaspoon salt
2 eggs
2 egg whites
1 cup water or 1 cup milk substitute
2 tablespoons walnut oil
2 tablespoons honey
2 teaspoons apple cider vinegar
Directions:
1. Combine flours, flax, starches, gum, yeast, salt.
2. In the mixer, combine wet ingredients, then add the dry.
3. Scrape the sides, and mix on medium for 4-5 minutes.
4. Pour into 9x5 pan, and let rise to top of pan (took about 80 minutes
5. Bake at 350F for about 40 minutes.
6. Remove from pan, cool, and slice.
http://www.food.com/recipe/gluten-free-flax-bread-190906
Blueberry Banana Smoothie with Flax Seed
Ingredients:
1 cup frozen blueberries
1 banana
6 ounces plain nonfat plain yogurt
¾ cup unsweetened almond milk
1 tablespoon ground flax seeds
½ cup ice cubes
Directions:
1. Place your ingredients in the blender and start blending on low speed and then gradually increase the speed until all ingredients are smooth.
2. Add another 30-60 seconds to add air which makes the smoothie lighter. Serves 2 so bring an extra glass.
http://www.smoothieweb.com/blueberry-banana-smoothie-with-flax-seed/
Additional references:
http://www.umm.edu/altmed/articles/flaxseed-000244.htm
http://www.herbcompanion.com/growing/ancient-herbs-modern-uses-flax.aspx
http://www.herbcompanion.com/Herb-Profiles/Flexible-Flax.aspx
http://www.hort.purdue.edu/newcrop/ncnu02/v5-358.html
http://www.livestrong.com/article/355667-uses-of-flax-seed/
