Among the most interesting and nutrient-rich seeds you can include in your diet are flaxseeds, which are a superfood that can prevent cancer or lower bad cholesterol. In what types of food can you add this food, though? Find out about some examples from these lines.
Among the most interesting superfoods, as determined by nutritionists, are flax seeds, rich in Omega 3 fatty acids, vitamins and minerals. You may have already tried certain dietary changes that have been beneficial to you, and among the additions you can make below are these multifunctional ingredients that can change the taste and structure of your favorite foods. You can enjoy this food at any time of the day or night, and if you need some helpful information, here are some recipes you can try.
Oat bread with flax seeds
This quick and vegan recipe only takes a few minutes, using a handful of ingredients and a microwave. You will need:
2 cups wholemeal flour
2 cups fine oatmeal
Four teaspoons of baking powder
A teaspoon of salt
Two cups of soy milk (can be replaced with another vegetable milk)
A tablespoon of ground flax seeds (flax flour)
Half a cup of sunflower seeds
120 ml apple jam / jam.
You will first preheat the oven to 180 degrees Celsius, and you will take out a baking tray of the desired dimensions, on which you will place a baking paper.
In a large bowl, where all the ingredients can fit, you will put the oats, flour, flax flour, salt and baking powder, mixing them well, then, in another bowl, mix the jam and milk, which you finally pour in the flour and sunflower seeds. After making sure that the dough does not have lumps, pour it into the prepared tray and let it bake in the oven for up to 45 minutes (doing the toothpick test to make sure it is not raw in the middle, if the dough is thick).
Allow to cool before slicing. Good appetite!
Chia pudding and linen
When looking for a recipe for a delicious and warm dessert that will keep you warm one evening or morning, try a gluten-free option like this, which is enriched with protein, natural fats and fiber that maintain satiety. You need the following:
Two cups of coconut milk or almonds
A tablespoon of coconut oil
3 tablespoons chia seeds
3 tablespoons ground flax seeds.
The preparation is simple, in a pan with a non-stick layer, which you heat over medium heat, add a tablespoon of coconut oil, flax seeds and flour, as well as milk. Stir constantly using a wooden spoon or spatula until the consistency turns into a thick pudding, ie about 3 minutes. Pour the result into a bowl and then add the desired topping, from maple or agave syrup to chopped fruit or ground nuts.
Pandispan with bananas, without flour
When you replace flour from a "banana bread" recipe, you get a product without gluten, sugars or dairy, if you use substitutes of the usual ingredients. Here's how to get a tasty, dietary dessert:
64 grams of peanut butter or almonds
2 ripe bananas
2 tablespoons honey
A big egg
40 g of oatmeal
28 g of almond flour
14 grams of flaxseed flour
1 teaspoon vanilla extract
Half a teaspoon of cinnamon
Half a teaspoon of baking soda.
Preheat the oven to 190 degrees and prepare the muffin tray by greasing it with oil or using a spray oil, or even cutting baking paper into molds.
Add all the ingredients already mentioned in a blender, and mix on the strongest setting until you get the soft and creamy dough. Pour it in equal amounts into molds and place in the oven for up to 12 minutes, until the top of the dough begins to turn yellow and harden. To make sure the dough is not raw inside, insert a toothpick or a matchstick. If it is clean, then the preparation is cooked. Take it out and let it cool for 10-15 minutes, before taking it out of the mold and then you can serve.
Snail in flax seed crust
To change the taste of the main meal of the day, you can use mixes of herbs and spices, as well as some ground flax seeds to get a delicious crust for chicken. You can use wings, chops or chicken breast, as it is easier for you and how juicy or dry you want your food to come out, as well as depending on what dietary restrictions you have. For a portion you need:
Two chicken breasts or a breast
One teaspoon of paprika, one teaspoon of ground cumin and one teaspoon of ground ginger
A knife tip of ground chili
32 g of ground flax seeds
Prepare the chicken by shaping it, to remove the fat strips, then cut it into 3 cm thick pieces.
In a bowl, mix the spices and ground flax seeds and then insert the pieces of meat, taking care to cover them on all sides.
Heat the oil in a pan over medium heat and, when it is hot, add the meat, letting it fry for up to 3 minutes, then turn it on the other side. Take it out on the plate and serve it with a garnish of vegetables or salad.
Hummus with flax seeds
In a regular hummus recipe you can add some nutrients. For one serving you need a box of boiled chickpeas, 2 cloves of garlic, a teaspoon of salt, 2 tablespoons of tahini sauce, 2 tablespoons of flaxseed flour (which you can grind at home with a blender or food processor appropriate), 4 tablespoons of fresh lemon juice, 60 g of water and a tablespoon of olive oil. Put all the ingredients in a blender and start with the strongest setting, to obtain, at the end, a cream that you can spread on the bruschetta or pita.