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Almond and Mixed Berry Muffins with Flaxseed

Almond and Mixed Berry Muffins with Flaxseed

 

2 1/4 C. whole grain or wheat pastry flour

4 tsp. baking powder

1/4 C. ground flaxseed

1/2 tsp. salt

2/3 C. fresh blueberries

2/3 C. fresh raspberries

1 C. 2% milk

2 eggs

2/3 C. sugar

1/3 C. canola oil

1 tsp. almond extract

 

Preheat the oven to 400ºF. Line a 12-C. muffin pan with paper liners. In a large bowl, combine the flour, baking powder, flaxseed, and salt. Whisk to mix. Add the berries and stir to coat. In another bowl, combine the milk, eggs, sugar, oil, and almond extract. With a fork, beat until smooth. Pour the egg mixture into the berry mixture and gently mix with a fork to moisten the dry ingredients. Don’t over mix (a few lumps in the batter are normal). Dollop the batter into the prepared muffin C.. Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.

 

Yield: 12 servings

Calories: 210

Fat: 9g

Fiber: 3g

Baked Rice and Raisin Pudding

Baked Rice and Raisin Pudding

 

 

2 cans (12 ounces each) evaporated fat-free milk

3 T. raisins

1 T. ground flaxseed

1/2 tsp. cinnamon

1 egg

2 tsp. vanilla extract

1/2 C. regular brown rice

8 tsp. brown sugar or honey

 

Preheat the oven to 325°F. Lightly coat an 8″ x 8″ baking dish with canola oil spray. Heat the milk in a small saucepan for about 3 minutes, or until hot but not boiling. In a spice grinder or small food processor fitted with a metal blade, combine the raisins, flaxseed, and cinnamon. Process for about 2 minutes, or until the raisins are finely chopped. Place in the baking dish. In a mixing bowl, beat the egg with a fork. Add about 1/2 C. of the milk, beating constantly, to warm the egg. Add the remaining milk and the vanilla. Stir to mix. Pour into the baking dish. Add the rice. Stir with a fork. Cover with aluminum foil. Bake for 1 hour and 15 minutes. Turn off the heat. Let stand in the oven for 30 minutes. Serve right away or cool to room temperature before refrigerating. Serve cold or warm garnished with 1 tsp. brown sugar or honey.

 

Yield: 8 servings

Calories: 160

Fat: 2g

Fiber: 1g

Waffles with Two-Berry Syrup

Waffles with Two-Berry Syrup

Waffles:
2 T. flaxseed
1 C. all-purpose flour
1/2 C. whole-wheat flour
1/4 C. toasted wheat germ
2 T. sugar
1 1/2 tsp. baking powder
1/2 tsp. salt
1 1/2 C. fat-free milk
3/4 C. egg substitute
1 1/2 T. canola oil
1 tsp. vanilla extract
Cooking spray

Syrup:
1 1/2 C. frozen blueberries
1 1/2 C. frozen unsweetened raspberries
1/2 C. maple syrup
1/4 tsp. ground cinnamon

To prepare waffles, place flaxseed in a clean coffee grinder or blender; process until ground to measure 1/4 C. flaxseed meal. Set the flaxseed meal aside. Lightly spoon flours into dry measuring C.; level with a knife. Combine the flaxseed meal, flours, wheat germ, sugar, baking powder, and salt in a large bowl; make a well in center of mixture. Combine milk, egg substitute, oil, and vanilla; add to flour mixture, stirring just until moist. Coat a waffle iron with cooking spray; preheat. Spoon about 1/4 C. of batter per 4-inch waffle onto the hot waffle iron, spreading batter to edges. Cook 5 to 6 minutes or until steaming stops; repeat procedure with remaining batter. To prepare syrup, combine berries, maple syrup, and ground cinnamon in a saucepan. Cook over medium heat until thoroughly heated. Serve warm over waffles. Freeze leftover waffles individually on a cookie sheet and then transfer to a zip-top freezer bag for storage. To reheat, place frozen waffles in toaster.

Yield: 6 servings
Serving size: 2 waffles and 1/3 C. syrup

Calories: 332
Fat: 6.6g
Fiber: 6.5g

Toasted Wheat & Flaxseed Pancake Mix

Toasted Wheat & Flaxseed Pancake Mix

1/2 cup flaxseeds
1-1/2 cups whole wheat flour
1-1/2 cups brown rice flour
1/2 cup toasted wheat germ
1/2 cup buttermilk powder
2 tablespoons maple sugar or light brown sugar
4 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon salt

Buttermilk powder is available in many food markets, but if you can�t find it, substitute dry milk powder, omit the baking soda and increase the baking powder to 5 teaspoons. The recipe makes a total of 5 cups, enough for four batches of 8 pancakes. In a mini food processor or spice grinder, finely grind flaxseeds. In large bowl, whisk together whole wheat flour, brown rice flour, wheat germ, buttermilk powder, sugar, baking powder, baking soda, salt, and ground flaxseeds. Refrigerate until ready to use. To make 8 pancakes: Scoop out 1-1/4 cups of pancake mix and place it in a large bowl. Make a well in the center of the mix and stir in 1 egg yolk and 3/4 cup cold water. Beat 2 egg whites until stiff peaks form, and fold the beaten egg whites into the batter. For each pancake, use a generous 1/4 cup of batter.

Nutritional Information
Serving Size: 1 pancake
Calories: 81
Fat: 2g
Fiber: 2g

Flaxseed Falafel Sandwich

Flaxseed Falafel Sandwich

1/3 C. flaxseed
1 (19-oz.) can chickpeas (garbanzo beans)
2 garlic cloves, crushed
1/4 C. chopped fresh parsley
2 T. fresh lemon juice
1 tsp. ground cumin
1/2 tsp. salt
1/4 tsp. ground coriander
1/4 tsp. ground red pepper
1/4 C. dry breadcrumbs
1 T. flaxseed
1 large egg white, lightly beaten
1 tsp. olive oil
Cooking spray
4 (6-inch) pitas, cut in half
8 curly leaf lettuce leaves
Mediterranean Chopped Salad
1/2 C. plain fat-free yogurt

Place 1/3 C. flaxseed in a blender or clean coffee grinder, and process until ground to measure 1/2 C. flaxseed meal; set flaxseed meal aside. Drain chickpeas over a bowl, reserving liquid. Place chickpeas, garlic, and 1 T. reserved liquid in blender; pulse 5 times or until coarsely chopped. Add flaxseed meal, parsley, and next 5 ingredients (parsley through red pepper); pulse just until mixture is combined. Divide chickpea mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. Combine breadcrumbs and 1 T. flaxseed in a shallow dish. Dip patties in egg white; dredge in breadcrumb mixture. Heat the oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add patties; cook 5 minutes on each side or until browned. Line each pita half with a lettuce leaf; fill each pita half with 1 patty and about 3 T. Mediterranean Chopped Salad. Top each with 1 T. yogurt. (Totals include Mediterranean Chopped Salad)

Yield: 4 servings
Serving size: 2 pita halves

Calories: 507
Fat: 14.4g
Fiber: 9.9g

Blueberry Smoothies

Blueberry Smoothies

2 cups Blueberries
1 (12.3 ounce) box soft, silken tofu
2 teaspoons lemon juice
1 teaspoon flaxseed oil (optional)
2 packets alternative sweetener (to taste)
1/4 cup heavy cream
1/4 teaspoon vanilla
1 cup ice cubes

Place all ingredients in the blender and process until smooth. If you make the smoothie in a food processor, leave out the ice cubes and add very cold water instead. If you prefer a thinner consistency, just add a bit of very cold water.

Yield: 3 servings
Calories: 167
Fat: 11g
Fiber: 3g

Garlic & Herb Dressing

Garlic & Herb Dressing

 

1/4 C. Flax Oil

1/4 C. Olive Oil

1/4 C. + 1 T. reduced Sodium Soy Sauce

3 T. Red Wine Vinegar

1 T. Mirin, White Wine or Sherry (Mirin is a rice vinegar that can be substituted for white wine)

1/4 C. Unsweetened Ketchup

1 tsp. Lemon Juice

3/4 tsp. Worcestershire Sauce

1 T. Crushed Garlic (in the jar)

1 tsp. Italian Herb Seasoning 

1 tsp. Maple Syrup

 

Blend together all the ingredients. For a thinner dressing, add more Mirin. For a slightly spicier flavor, add a dash or two of hot sauce. Serve on salads and steamed vegetables such as broccoli and kale.

Cajun Salmon Sandwiches

Cajun Salmon Sandwiches

3 T. mayonnaise

1 tsp. Cajun seasoning (look for a lower-sodium version)

Dash of hot-pepper sauce

1 can (14 3/4 ounces) salmon, drained

1/2 C. thinly sliced scallions, all parts

2 tsp. minced scallion greens (about 5 medium)

1/4 C. ground flaxseed

1 omega-3-enriched egg, beaten

4 whole wheat English muffins, toasted

8 leaves dark green lettuce

 

Combine the mayonnaise, Cajun seasoning, and hot-pepper sauce in a small bowl. Stir and set aside. Place the salmon in a mixing bowl. Pick off and discard as much skin as possible. Add the sliced scallions (reserving the minced greens), flaxseed, and egg. With clean hands, mix the ingredients together. Shape into four 1/2″-thick patties. Heat a large nonstick skillet or griddle over medium-high heat. Turn off the heat. Coat the surface with cooking spray. Turn the heat back on to medium-high. With a spatula, gently transfer the patties to the skillet or griddle. Cook for about 4 minutes or until browned on the bottom. Carefully flip and cook, occasionally pressing down gently, for about 4 minutes more or until heated through. Set the bottoms of the muffins on a work surface. Top each with 2 lettuce leaves. Place a burger atop each. Dollop or drizzle on the reserved sauce. Sprinkle on the reserved scallion greens. Lean the muffin tops against the burgers and serve.

Pan- Grilled Mediterranean Salmon

Pan- Grilled Mediterranean Salmon

3/4 C. chopped red onion (1/2- 3/4 medium) 

1 T. minced garlic (2-3 large cloves) 

2 tsp. crumbled dried sage 

2 tsp. canola oil 

1 can (15 1/2 ounces) no-salt-added cannellini beans, rinsed and drained 

1/2 C. fat-free, reduced-sodium chicken broth 

1/4 tsp. salt 

3 C. baby spinach 

2 tsp. flaxseed oil 

4 skinless salmon fillets (3 ounces each) 

Red-pepper flakes 

 

Combine the onion, garlic, 1 1/2 tsp. sage, and oil in a deep, wide skillet. Cover and cook over medium heat, stirring occasionally, for about 5 minutes or until the onion starts to soften. Add the beans, broth, and salt. Simmer for about 10 minutes. Stir the spinach into the beans and cook for another 2 to 3 minutes. Stir the flaxseed oil into the bean mixture. Remove the pan from the heat. Rub the salmon fillets with the remaining sage. Heat the remaining oil in a medium skillet or grill pan. Place the salmon fillets in the pan and cook for 3 to 4 minutes. Carefully turn each fillet and cook for 1 minute longer. Remove the fillets to 4 plates. Spoon the beans onto each plate. Serve with the pepper flakes.

Blueberry Bran Muffins II

Blueberry Bran Muffins II

Blueberry Bran Muffins21 1/2 cups unprocessed wheat bran or oat bran
1 cup whole wheat flour
2 tablespoons ground flaxseed
1 1/4 teaspoons baking soda
1 teaspoon ground cinnamon
1/8 teaspoon salt
3/4 cup 1% milk or unflavored soymilk
1/3 cup honey
1 ripe medium banana, mashed with a fork
1 large egg
2 tablespoons olive oil
1 teaspoon pure vanilla extract
1 cup fresh blueberries or other berries

Position a rack in the center of the oven and preheat oven to 400 degrees Fahrenheit. Lightly coat 24 nonstick miniature muffin cups with cooking oil spray. In a medium bowl, combine bran, flour, flaxseed, baking soda, cinnamon, and salt. Set aside. In another medium bowl or in a blender, combine the milk, honey, banana, egg, olive oil, and vanilla extract until smooth. Make a well in the center of the dry ingredients, and pour in one-third of the liquid mixture. Using a spoon, stir until smooth. Add remaining liquid mixture and stir just until combined. Add blueberries and stir again, but do not over mix. Spoon 2 tablespoons of batter into each prepared muffin cup. Bake about 8 minutes, or until the tops spring back when pressed gently in the centers. Do not overbake. Cool in the pan on a wire rack for 10 minutes before removing from the cups. Serve warm or cool completely on the rack. Make-Ahead Tip: To freeze these muffins for later use, wrap cooled muffins tightly in plastic wrap and place in freezer bags. Freeze for up to three months.

Yield: 24 miniature muffins
Calories: 63
Fat: 2g
Fiber: 2.7g

Chai Oatmeal

Chai Oatmeal

4 C. water
1/2 tsp. ground cardamom
1/4 tsp. ground allspice
1/2 tsp. ground cinnamon
1/2 tsp. ground ginger
1/4 tsp. ground clover
pinch ground black pepper
1 C. steel cut (Irish or Scottish) oatmeal
1/4 C. butter (optional)
2 tsp. ground flaxseed
1/4 C. heavy cream
1 T. Splenda(to taste)

Bring the water to a boil in a medium saucepan, adding the spices. Add the oatmeal, butter and flaxseed, stirring. Reduce the heat; simmer for 30 minutes, stirring occasionally. Add a small bit of water, if needed, during cooking. Stir in the cream and sweetener.

Yield: 4 servings
Calories: 174
Fat: 21g
Fiber: 4g

Banana-Date Flaxseed Bread

Banana-Date Flaxseed Bread

1/2 cup flaxseeds
2/3 cup mashed ripe banana
1/2 cup sugar
1/4 cup vegetable oil
2 large eggs
1 1/2 cups all-purpose flour
1/4 cup flaxseeds
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup whole pitted dates, chopped
Cooking spray

Place 1/2 cup flaxseeds in a blender, and process until ground to measure 3/4 cup flaxseed meal. Set flaxseed meal aside. Preheat oven to 350°. Beat the banana, sugar, oil, and eggs at medium speed of a mixer until well-blended. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, flaxseed meal, 1/4 cup flaxseeds, baking powder, baking soda, and salt, and gradually add to sugar mixture, beating until well-blended. Stir in chopped dates. Spoon the batter into an 8 x 4-inch loaf pan coated with cooking spray. Bake bread at 350° for 55 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack, and remove from pan. Cool completely on wire rack.

Yield: 16 servings
Calories: 129
Fat: 4.3g
Fiber: .9g

Crusty Whole-Grain Flaxseed Rolls

Crusty Whole-Grain Flaxseed Rolls

1/3 C. flaxseed
3 T. brown sugar
1 package dry yeast (about 2-1/4 tsp.)
1 C. warm water (100 degrees to 110 degrees)
1 C. warm 2% reduced-fat milk (100 degrees to 110 degrees)
2 C. whole-wheat flour
2 C. all-purpose flour, divided
2 tsp. salt
2 tsp. vegetable oil
Cooking spray
1 T. water
1 large egg white
2 T. flaxseed

Place 1/3 C. flaxseed in a blender or clean coffee grinder, and process until ground to measure 1/2 C. flaxseed meal; set aside. Dissolve sugar and yeast in warm water and warm milk in a large bowl; let stand 5 minutes. Lightly spoon flours into dry measuring C.; level with a knife. Add flaxseed meal, whole-wheat flour, 1-1/2 C. all-purpose flour, salt, and oil to yeast mixture; stir to forma soft dough. Turn dough out onto a floured surface. Knead until smooth and elastic (about 10 minutes); add enough of remaining all-purpose flour, 1 T. at a time, to prevent dough from sticking to hands (dough will feel tacky).3. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85 degrees), free from drafts, 1 hour or until doubled in size. (Press two fingers into dough. If the indentation remains, the dough has risen enough.) Punch dough down; cover and let rest 5 minutes.4. Divide dough into 18 equal portions, shaping each portion into a ball (cover remaining dough while working to prevent it from drying). Place balls 2 inches apart on a large baking sheet coated with cooking spray. Cover and let rise 45 minutes or until dough is doubled in size.5. Preheat oven to 425 degrees.6. Uncover rolls; cut a 1/4-inch-deep “X” in top of each roll. Combine 1 T. water and egg white, and brush over rolls. Sprinkle rolls with 2 T. flaxseed. Bake at 425 degrees for 15 minutes or until rolls are browned on the bottom and sound hollow when tapped. Remove rolls from pan. Note: These rolls freeze well. To freeze, cool rolls completely and store in a zip-top plastic freezer bag. When ready to use, remove rolls from bag and thaw completely. Preheat oven to 350 degrees. Place rolls on a baking sheet; cover with foil, and bake until heated, about 8 minutes. Note: Use kitchen scissors to quickly cut an “X” in the top of each roll.

Yield: 18 servings
Serving size: 1 roll

Calories: 136
Fat: 3g
Fiber: 3.1g