Since I was a child, growing up on a farm, one of my favourite summertime activities was playing in the flax field when it was in flower.
When the blooms opened in the morning, it was like an ocean of blue and it was fun to jump in.
When the crop was harvested, it was always a sensory experience to sink our hands in the fresh seed. So smooth and satin-like, it flowed like oil.
When I was six, I was sporting a cast on my wrist during the flax harvest. When the cast was cut off in late September, I remember little flax seeds falling out of the broken plaster. I loved playing in it that much.
Read Also
Starting a small business comes with legal considerations
This article sets out some of the legal considerations to start a business to sell home-grown product, such as vegetables, herbs, fruit or honey.
As an adult, I have kept flaxseed to use in our menus and for good reason.
So why eat flax? Healthyflax.org offered several reasons.
Flaxseed is loaded with fibre. It contains both soluble (cholesterol lowering) and insoluble fibres, which keeps our systems running smoothly.
Just two tablespoons, or 30 millilitres, of ground whole flaxseed contain four grams of fibre, which is about 15 percent of the fibre you require daily.
Flaxseed is a source of plant-based omega-3 fat, which is a type of fat that we need to eat to stay healthy. They are sometimes called essential fats that our bodies need but can’t make, so we have to get them from a food source.
Research suggests that higher intake of omega-3 fats is associated with reductions in cardiovascular disease. And an added bonus is omega-3 fats help with dry skin and hair.
Also, flaxseed is one of the best plant sources of lignans, which are high in antioxidants and help regulate hormone levels. Research indicates that lignans may help to reduce the risk of breast and prostate cancer.
A recent study also indicated that women newly diagnosed with breast cancer who consumed a muffin containing two tablespoons of flaxseed showed a significant reduction in tumour growth than those who ate a muffin containing no flaxseed. Flaxseed may also reduce hot flashes in menopausal woman. Flaxseeds contain more than 75 times more lignans than other plant foods.
To get the most nutritional benefits from flaxseed, it must be ground. Nutritionally, whole seed has the same nutritional profile as ground flaxseed, but the nutrients are much more available to your body if the seed coat is ground up.
Use a coffee grinder to prepare the ground flax when you need it. To maintain freshness, I like to store the flax in the refrigerator.
The recommended daily goal is to try to consume approximately two tablespoons of ground flax each day by choosing menu choices like those in this column.
Breakfast parfaits
If you don’t want to rev up the blender for a morning smoothie, try kick-starting your day with a small bowl of the yogurt of your choice, preferably a high protein variety such as Greek-style. Greek yogurt is also low in sugar. I prefer plain, vanilla or lemon flavoured. My favourite is Liberte two percent Greek.
Sprinkle about two spoonfuls of ground flax over the yogurt and mix. Top with granola, chopped nuts and any berries.
Strawberry banana flaxseed smoothie
Refreshing and colourful.
- 1 1/2 c. liquid (like wateror milk — dairy ornon-dairy) 375 mL
- 2 tbsp. flaxseeds 30 mL
- optional sweetener of choice
- 1 1/2 c. wholestrawberries 375 mL
- half a frozen banana
Add the liquid to your blender first, followed by the flaxseeds and mix. Next, top with the fruit.
Blend for one or two minutes, until very smooth.
Variation: add 1/2 cup greens to your smoothie with the fruit.
Substitute any berries of your choice that are in season or available. Serves one.
Maple porridge with flaxseed and quinoa
Need some warmth? Change up breakfast to a steamy porridge.
- 3 c. water 370 mL
- 1/2 tsp. salt 2 mL
- 1 c. large flakerolled oat 250 mL
- 1/2 c. quinoa 125 mL
- 1/3 c. raisins 75 mL
- 2 tbsp. pure maple syrup 30 mL
- 1/4 tsp. ground cinnamon 1 mL
- 1/4 c. chopped walnuts, pecans or sliced natural almond 60 mL
- 2 tbsp. whole flaxseed 30 mL
- 2 tbsp. ground flaxseed 30 mL
In a medium saucepan, bring water to a rolling boil and add salt.
Stir in oats, quinoa, raisins, maple syrup and cinnamon. Cook until water is absorbed and porridge is thick, about 18 minutes. Stir in walnuts, whole and ground flaxseed.
Cover, remove from heat and let stand two minutes.
Serve with a splash of milk or cream as a topping and drizzle with extra maple syrup or sprinkle with brown sugar, if desired. Yield: five servings.
Serving size: 3/4 cup (175 mL). Each serving contains two teaspoons (10 mL) of flax.
Source: www.saskflax.com, which is an excellent page with many more recipes.
Flax bread
- 6 1/2 c. all-purpose flour, divided 1.5 L
- 3⁄4 c. ground flaxseeds(flax meal) 175 mL
- 3 tbsp. sugar 45 mL
- 2 tsp. salt 10 mL
- 1 tbsp. fast-rising instantyeast 15 mL
- 2 c. water 500 mL
- 1 c. milk 250 mL
- 1 tbsp. oil 15 mL
Start the preparation by setting aside one cup, or 250 mL, of flour.
In a large mixing bowl, add the remaining flour, flaxseed, sugar, salt, and yeast.
Over low heat, mix the water, milk, and oil until hot to the touch (about 125 F to 130 F) but do not boil.
Stir milk mixture into dry mixture. Mix in enough reserved flour to make a soft dough that does not stick to the bowl. Turn out onto floured board and knead until smooth and elastic, about eight minutes.
Cover dough and let rest 10 minutes.
Divide dough in 1/2 and shape into loaves.
Place into two greased (8 ½ inch x 4 ½ inch) loaf pans.
Cover and let rise in a warm place until dough has doubled in volume (about 40-50 minutes).
Bake in a preheated oven at 400 F (200 C) for 30-35 minutes.
Remove from pans and cool on wire racks. Makes two loaves. Source: www.food.com.
Oatmeal flax chocolate chip cookies
Add flaxseed and take your sweet treat to the next level. Great for on the go.
- 1 1/2 c. all-purpose flour 375 mL
- 1 c. oats 250 mL
- 1/4 c. flaxseed, finely ground in a spice grinder, or pre-ground flaxseed 60 mL
- 1 tsp. baking soda 5 mL
- 1/2 tsp. salt 2 mL
- 1/2 tsp. ground cinnamon 2 mL
- 1 c. unsalted butter,softened 250 mL
- 3/4 c. granulated sugar 175 mL
- 3/4 c. packed darkbrown sugar 175 mL
- 2 large eggs
- 1 tsp. pure vanilla extract 5 mL
- 1 c. semisweet chocolate chips 250 mL
Preheat the oven to 350 F (180 C). Prepare two baking sheets/cookie sheets.
In a large mixing bowl, combine the flour, oats, flaxseed, baking soda, salt and cinnamon in a bowl. Set aside.
In another bowl, beat the butter, granulated sugar and brown sugar on medium-high speed until fluffy, about four minutes. Then beat in the eggs one at a time, beating well after each addition. Beat in the vanilla.
On a low mixing speed, gently add to the flour mixture and beat until just combined. Stir in the chocolate chips.
Drop heaping tablespoons of dough onto the baking sheets, about two inches apart.
Bake until golden brown, 10 to 12 minutes.
Let the cookies cool three minutes on the baking sheets, then move to racks to cool completely. Yields about 32 cookies.
Variations:
- Substitute dried cranberries for the chocolate chips for a little tang.
- Switch the butter for an equal amount of coconut oil.
- Make the recipe gluten-free by using almond flour rather than all-purpose flour.
- Remove the cinnamon, if desired.
Spiced bananaflax muffins
- 1 1/2 c. all-purpose flour 375 mL
- 1 tsp. baking powder 5 mL
- 1 tsp. baking soda 5 mL
- 1/2 tsp. salt 2 mL
- 1 tsp. ground cinnamon 5 mL
- 1/4 tsp. ground nutmeg 1 mL
- 3 large ripe bananas (about 1 and 1/2 cups mashed)
- 6 tbsp. unsalted butter,melted (or melted coconut oil) 90 mL
- 1/2 c. packed light or dark brown sugar (or coconut sugar) 125 mL
- 1 large egg, at room temperature
- 1 tsp. pure vanilla extract 5 mL
- 2 tbsp. milk (dairy ornon-dairy) 30 mL
- 1/4 c. ground flaxseed 60 mL
- 1 c. chopped walnuts or pecans, optional 250 mL
Preheat oven to 425 F (220 C). Prepare muffins pan.
In a large mixing bowl, whisk the flour, baking powder, baking soda, salt, cinnamon and nutmeg together and set aside.
In another large bowl, mash the bananas. On medium speed, beat or whisk in the melted butter, brown sugar, egg, vanilla extract, and milk.
Pour the dry ingredients into the wet ingredients, then beat or whisk until combined. Add the flaxseed and gently mix into the batter. If adding nuts, fold them in now. Batter will be thick.
Spoon the batter into liners, filling them all the way to the top. Bake for five minutes at 425 F or 220 F then, keeping the muffins in the oven, reduce the oven temperature to 350 F (180 C).
Bake for an additional 16-18 minutes or until a toothpick inserted in the centre comes out clean. The total time these muffins take in the oven is about 21-23 minutes, or until a toothpick comes out clean. (For mini muffins, bake 12-14.)
Allow the muffins to cool for five minutes in the muffin pan, then transfer to a wire rack to continue cooling. Makes 10 to 12 muffins.
Store covered at room temperature for a few days or in the refrigerator for up to one week.
Source: adapted from www.sallysbakingaddiction.com.
Get creative with flaxseed. Add it as a salad topper, into soups, sprinkled into wraps, into pasta sauces or over cereal.
Also note, we are starting to see flax fibre becoming more available in household products and in fabric. My favourite linens contain flax fibre, as do my new cutting boards. Watch for the many uses as you shop.
Jodie Mirosovsky is a home economist from Rosetown, Sask., and a member of Team Resources. Contact: team@producer.com.
