The Skinny on Flaxseed

People have been eating flaxseed, but lately it has gained a lot of hype among health conscious Americans.  Yet there are still others who have never heard or come across this little seed.  So what's really the big deal about it?  Well the fuss is not over played, the truth is, this little seed packs a huge nutritional punch.  So if you're not eating it already, it's about time you start.  Not convinced yet?  I went ahead and laid out the benefits of the seed, how you should consume it, the nutritional background, and the best ways to add it to your diet.  Enjoy!

Natural Benefits of the Flaxseed:

• Omega-3 Fatty Acids - Flaxseeds are the best plant source of healthy omega-3's.  They are a great alternative if you don't eat fish on a regular basis.  
• Fiber - Flaxseeds contain both soluble and insoluble fiber.  This will help to keep the digestive system in it's best performing shape.
• Protein - Flaxseeds are what we call a "complete protein".  This means that it contains every amino acid that our bodies can not make on their own.  It's uncommon to find this in plant-based foods, making this a great addition to any vegetarian's diet.
• Lignans - Flaxseeds are also one of the best plant sources for lignans, phytochemicals that have antioxidant actions that may help protect against certain types of cancers. 

Other Health Benefits of Consuming the Seed: 

This is the brand that I normally buy.

(Research shows that flaxseed may have the ability too...)

• Prevent cancer and reduce tumor growth
• Decrease your risk of developing heart disease, blood clots, and strokes by lowering your cholesterol and blood pressure
• Help contol blood glucose levels in diabetics
• Regulate digestive functions and prevent constipation

The Facts on Flax:

(1 Tbsp of ground flaxseed has...)

• 40 calories
• 1.6 grams of protein
• 3 grams carbohydrates
• 2.8 grams of fat (0 from saturated fat)
• 3-6 grams of fiber
• 2 grams of Omega-3's 
• 18 mg of Calcium

*The RDI of Omega-3's is 1.1 grams so just one Tbsp/day is plenty! (unless more is advised by your doctor)

How to Buy Your Flaxseed:

Flaxseed can come whole, ground, or in oil form.  Although whole and ground have essentially the same health benefits.  It is ideal to consume it in ground form.  This is because the whole flaxseed can pass right through the body undigested.  If you already bought whole flaxseed, try grinding them in a coffee grinder or food processor.  The oil form also has lignans and omega-3's but no fiber... so I'd still suggest consuming them ground.  Finally, store them in the fridge to keep them fresh for longer.

So I know what your thinking... sounds like it is beneficial, but do I just down a spoonful of flaxseed a day?? No! There are plenty of ways to enjoy them as they can add flavor and texture to a lot of different foods.

How to Eat the Flaxseed:

1. Add whole or ground flaxseed to granola bars, pancakes, muffins, and baked goods
2. Add ground flaxseed to fish or chicken coating and oven-fry
3. Sprinkle ground flaxseed into cereal or oatmeal for breakfast
4. Add whole or ground flaxseed to your smoothies or greek yogurt for texture
5. Mix ground flaxseed into cold dressing or sauces for thickness
6. Enhance meatloaf, meatballs, or casseroles with ground flaxseed

Any other great ideas?  I'd love to hear them!

oxox, Em

Challenge Me | 3

Questions:  
1.  What is your favorite health food?

Almonds | Steamed Broccoli | Low Fat Greek Yogurt | Quinoa | Hummus

2.  What is your favorite indulgent food?

Beer | Cheese

3.  Find a healthy recipe online and try tonight!  Look for low-cal, lean protein, carbs from vegetables or whole grain, and little salt added.

Tonight I will be making spaghetti squash with grilled chicken and sun-dried tomatoes... Here's the recipe.  Let me know what you're making tonight.  Enjoy!

Ingredients:
1 whole spaghetti squash
2 T. EVOO
3 cloves garlic
1 C. chicken broth
1/3 C. sun dried tomatoes
2 C. broccoli florets
1 C. frozen peas
2 boneless, skinless chicken breasts (grilled and sliced)
1/4 C. grated parmesan
1 pinch S&P to taste

Prep:
1.  Preheat oven to 375 degrees. Cut squash in half lengthwise and scrape/remove seeds with spoon.  Place squash halves cut side down and bake on baking sheet and bake for 45 minutes.

2.  Allow to cool.  Using a fork, scrape the inside of the squash to remove strands.

3.  In a skillet, heat EVOO over med-high heat.  Add garlic and saute 1 minute.

4.  Add 1/4 C. chicken broth, sun dried tomatoes, and broccoli and cook 5 minutes.  Season as needed.

5.  Add peas, grilled chicken, and remaining 3/4 C. broth.  Shake about 1/4 C. cheese into mixture (just enough to thicken the liquid).

6.  Reduce to med-low heat and cover.  Simmer for about 5 minutes.

7.  Serve on top of squash strands with fresh shaved Parmesan cheese.

The Butter Swap

Butter... rich and creamy; a perfect way to top toast or the essential ingredient in our baked goods, right? Wrong!  Other than being delicious, butter does not pack a very beneficial punch.  Here are the straight facts:

Looking at the nutrition label, we can see that in just one Tbsp, butter packs a whooping 11g from fat.  This label is from Smart Balance Blended Butter Stick... something someone might pick out if trying to be "health conscious", but if you take a look at the right side there is a comparison to real butter.  While this option is a better pick in saturated fat and cholesterol, is it still worth it to you to waste 100 calories on just butter? Not me... that's why I've put together a list of "healthy swaps" for you to try!

1.  Olive Oil (Extra Virgin is the best) - Yes, the obvious choice, this can be the real deal when it comes to baking and cooking.  Although it still offers its fair share of calories, olive oil has great added health benefits including being loaded with the "good" fats, Vitamins E, A, K, Iron, Calcium, and Amino acids.  It's known to be good to your heart, cholesterol panel, skin, bones, eyes, and your immune system!  Use 3/4 a cup olive oil for every 1 cup of butter in a recipe.  (be careful: if not used in moderation... the calories and fat can still add up!)
2.  Avocados - Another ingredient that is not only delicious but provides additional health benefits.  Try spreading on your toast for a fun twist.  It's benefits, to name a few, include fiber, vitamin C, and potassium, keeping you energized throughout the day.  You can even try baking with avocado.  Sub in 1 cup pureed avocado for every cup of butter a recipe may call for.  (This is one that I have heard a lot about, but have not yet tried... please leave a comment to let me know what you think!)

Applesauce made in sweetpeaskitchen.com

3.  Applesauce - Now this is one of my favorites that tends to surprise a lot of my clients.  It is a fabulous swap when baking sweets because it adds moisture and fiber into your baking and saves TONS on calories. Plus it adds a nice sweet touch.  Use equal amounts of applesauce that you would butter.  Try in cakes, cookies, etc... If you have apples, brown sugar, and cinnamon, you can even make your own applesauce!  Chop 4 apples and microwave until softened (about 4 minutes), transfer to food processor, add 1 T. brown sugar and 1 pinch cinnamon and puree until desired consistency.

4.  Plain, Non-fat Greek Yogurt - This is perfect for when you want to add protein and moisture without a ton of calories.  The baking with this ingredient is not bad either... it creates velvety moist goods and the amount of protein is to die for.  Use a half cup of Greek yogurt for every cup required when baking.

Homemade nut butter by abetterbagofgroceries.com

5.  Nut Butter - My go to food :)  Just like avocados, you can add any nut butters to bagels or toast.  Nuts contain heart healthy fats, potassium, and fiber.  Eating whole grain toast or bagels will also up your health benefits.  This decadent ingredient is always a winner.  You can even make your own with just 2 cups of raw almonds!

That reminds me... I have some baking to do this weekend!  

What other tricks and substitutions have you tried? I'd love to hear from you!

oxox, Em