Flex your flax: a nutrition powerhouse - Task and See

Way back in 650 B.C. Hippocrates recommended flax for medicinal uses. Before that, the Bible says in Exodus that the Egyptian pharaohs had a use for flax. The Roman emperors wore linen garments, and in the A.D. 700s Charlemagne developed linen making in France.

Today flax is raised for its fiber and its seeds. The fiber is spun and woven into a wide range of products from rope to linen to delicate lace. The seeds are used for linseed oil and in making paints, varnishes, linoleum, and oilcloth. After the oil is pressed from the seeds, a meal is produced for farm animal feed.

Since the 1990s, chemists have found that flax is a rich source of compounds important for health. Those compounds include alpha-linolenic acid (ALA) and the lignins, plus a variety of vitamins and minerals.

Fish Substitute

Those little shiny, brown flaxseeds are 41 percent fat; however, 73 percent of the fat is polyunsaturated fat and particularly rich in ALA, an omega-3 essential fatty acid. ALA is the parent compound from which eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are made in the body. The recommendation to eat cold-water fish is based on the EPA and DHA present in trout, salmon, mackerel, herring, and bluefin tuna. Plant diets provide ALA in flaxseed (the richest source in North American diets), soybeans, canola, wheat germ, walnuts, red and black currant seeds, and green leafy vegetables. Thus, a vegetarian diet includes more than adequate sources of ALA.

Cardiovascular health is protected by ALA. It appears that ALA helps to keep heart cells quiet, or less excitable. Most deaths from heart attacks are the result of irregular heartbeats. ALA seems to keep the heartbeat steady and lengthens the cycle of the heartbeat, thus reducing the risk of arrhythmias. A second benefit of ALA for the cardiovascular system is its ability to inhibit the body's production of inflammatory substances (cytokines, interleukin-1, tumor necrosis factor, and thromboxane [A.sub.2]). Atherosclerosis, the clogging of arteries, is an inflammatory process. A third benefit of ALA is that it lowers total blood cholesterol. LDL, or bad cholesterol, is lowered, while HDL, or good cholesterol, remains the same. A fourth benefit to heart health is that ALA may reduce the risk of stroke.

Immune Booster

The immune system benefits from the abundance of ALA in flax also. ALA reduces the production of inflammatory substances, and at the same time it enhances the production of less inflammatory eicosanoids and prostaglandins. ALA decreases cytokines related to rheumatoid arthritis.

Not only the ALA in flaxseed, but also the fiber has health benefits. Lignin, a phytoestrogen, affects the immune system through its antiestrogen properties. The lignins may interfere with the processes that lead to hormone-related cancers; that is, cancers of the breast, endometrium, and prostate. Lignins may also benefit those with systemic lupus erythematosus (SLE), an autoimmune, inflammatory disease, and slows the renal disease that may result from SLE.

How much ALA should be in a healthful diet every day? The Canadian recommended intake is 0.5 percent of total calories each day. The United States does not have a recommended dietary allowance for ALA. On a 2,000-calorie diet, the Canadians recommend that 10 calories be from the essential fatty acid ALA. Approximately two tablespoons of flaxseed will provide 10 calories from ALA.

How much lignin should be in a healthful diet every day? A specific amount of lignin has not been recommended, but rather the general recommendation of 25 grams of fiber should be included in the diet each day. Flaxseed is the richest source of lignin in North American diets. It is found in lesser amounts in most unrefined grains (barley, buckwheat, millet, oats); legumes (soybeans); and some vegetables (broccoli, carrots, cauliflower, spinach). Lignins are removed in processing, so flaxseed oil does not contain lignin.

Abundant Health Benefits

A common commodity, used through the centuries, flax is becoming valued for its health benefits. As you enjoy elegant linen clothing, beautiful tablecloths, and fine lace, consider applying your culinary skills to flax. Let its nutty, delicious flavor beckon your mealtime guests to beautiful food, garnished elegantly, served with the finest of attention to the social graces. Flax will power up your immune system and powerfully protect your heart.

Substitute With Flax

For fat: Use 3 tablespoons of ground flax for each 1 tablespoon of margarine or oil in a recipe. Baked goods will brown more easily.

For egg: Use 1 tablespoon ground flax plus 3 tablespoons water for each egg in recipes for pancakes, muffins, or cookies. Let flax and water stand several minutes. The texture will be chewier and the volume will be less.

Storage of Flax

Groundflax--May be kept up to 90 days in the refrigerator without changing flavor. Best to grind in a food processor or blender just before use.

Flaxseed--May be stored at room temperature for up to a year.

Calorie Content of Flax

Ground Flax     Calories

1 cup           585
1 T.            36
1 t.            12

Whole Flax Seeds

1 cup           810
1 T.            50
1 t.            18

FLAXSEED CRACKERS

1/4     cup flaxseed
1/4     cup ground flaxseed
1 1/2   cups all-purpose flour
1/2     t. baking powder
1/2     t. salt
1/2     t. soft margarine (soy margarine)
1/2     cup nonfat milk (soy milk)

In an electric mixer bowl, mix
flaxseed, ground flax, flour, baking
powder, salt, and margarine on low
speed. Mix until the contents resemble
a coarse meal. Add milk; mix until it
forms a soft dough. Wrap dough in
plastic wrap and chill 10 minutes.
Divide dough into quarters. On a

lightly floured board roll to a very thin
(1/16 inch) rectangle. Cut into 2 1/2-inch
squares. Place squares on a baking
sheet. Bake at 325[degrees] F for 20 minutes or
until crisp and golden. Yield: 24 crackers.
Per cracker: calories: 63; fat: 3
grams; carbohydrate: 7 grams; fiber: 1
gram; protein: 3 grams; cholesterol: 0
milligrams.

ORZO, LENTIL, AND
FLAX SOUP

2       T. margarine (olive oil)
1       medium onion, finely chopped
2       cloves garlic, minced
1       medium carrot, diced
1       celery stalk, chopped
1/2     green pepper, diced
5       cups water
2       T. McKay's chicken-flavored
        seasoning
1       bay leaf
2       t. soy sauce
1       15-oz. can tomatoes with herbs
        and spices
1/3     cup orzo, or other small pasta
1/3     cup dry lentils
1       t. sugar
1/2     cup flaxseed

In a large pot on low heat, melt margarine
and saute onion, garlic, carrot,
celery, and green pepper until soft.
Add water, McKay's seasoning, bay
leaf, soy sauce, tomatoes, orzo, and
lentils. Slowly simmer for 1 hour; stir
occasionally. When lentils are soft, add
sugar and flaxseed. Stir and serve hot.
Serves 10. Per serving: calories: 100;
fat: 6 grams; carbohydrate: 12 grams;
fiber: 3 grams; protein: 6 grams; cholesterol:
0 milligrams.

BROCCOLI SALAD

6       cups broccoli, chopped
1/4     cup red onion, finely chopped
3/4     cup dried cranberries
1/2     cup pecans
2       T. flaxseed

Dressing

3/4     cup light mayonnaise
        (eggless or soy mayonnaise)
2       T. lemon juice
1       T. sugar

In a large bowl, combine broccoli,
onion, dried cranberries, pecans, and
flaxseed. In a small bowl, combine
mayonnaise, lemon juice, and sugar.
Pour over salad; mix well. Serve
chilled. Serves 6. Per serving: calories:
208; fat: 11 grams; carbohydrate: 28
grams; fiber: 5 grams; protein: 5 grams;
cholesterol: 3 milligrams.

Nutritional
Composition             Percentage
of Flax *

Fat                     41

Polyunsaturated
   Omega-3s             57
   Omega-6s             16
Monounsaturated         18
Saturated               9
Fiber                   28
Protein                 20
Moisture                7
Ash                     4

* The nutrient composition is the
same for brown and golden
flaxseeds.

SPINACH LASAGNA

Crumbles mixture

2       T. olive oil
1       medium onion, chopped
2       cloves garlic, minced
1 1/3   cups Grillers Crumbles
1       15-oz. can tomatoes, cut up
1       8-oz. can tomato sauce
1       6-oz. can tomato paste
2       t. dry basil
2       t. dry oregano
6       dry lasagna noodles

Filling

1       egg
1       pint cottage cheese
1/4     cup Parmesan cheese
3       T. fresh parsley, chopped
1       10-oz. package frozen spinach
1/2     cup flaxseed
2       cups grated mozzarella cheese
1/4     cup grated Parmesan cheese
        (optional)

In a large saucepan over medium
heat, saute onion and garlic in oil. Add
Crumbles, tomatoes, sauce, paste, basil,
and oregano. Cover and simmer for 15
minutes; stir frequently. Cook noodles
according to package directions. In a
separate bowl, combine egg, cottage
cheese, Parmesan cheese, parsley,
spinach, flaxseed, and mozzarella.
Layer half of the cooked noodles in a
lightly oiled 2-quart baking dish.
Spread with half the cheese/spinach
mixture. Top with half the Crumbles
mixture and half the mozzarella mixture.
Repeat layers. If desired, top with
grated Parmesan cheese. Bake at 375[degrees] F
for 45 minutes. Let stand 10 minutes
before serving. Serves 12. Per serving:
calories: 260; fat: 11 grams; carbohydrate:
21 grams; fiber: 4 grams; protein:
22 grams; cholesterol: 8 milligrams.

HUMMUS AND FLAX
TORTILLA SANDWICH

1       14-oz. can garbanzo beans
1/4     cup water
1/4     cup flaxseed, whole or coarsely
        ground
2       t. olive oil
1       t. sesame oil
2       t. lemon juice
1       clove garlic
1/8     t. cumin
4       6-inch flour tortillas
1       cup cucumber, grated
2       roma tomatoes, diced
1/2     cup alfalfa sprouts
1/4     cup ranch dressing
        (soy mayonnaise)

In a blender to make hummus, blend
garbanzo beans, water, flaxseed, olive
oil, sesame oil, lemon juice, garlic, and
cumin until creamy and light. Lay tortillas
flat. Divide hummus equally
among tortillas (approximately 1/2 cup).
Spread to within 1/2 inch of the edge.
Add 1/4 cup cucumber down the center
of each tortilla. Top with diced tomatoes
and alfalfa sprouts. Drizzle with
dressing. Roll up, tucking in one end
and keeping the other end open.
Serves 4. Per serving: calories: 350; fat:
17 grams; carbohydrate: 41 grams;
fiber: 10 grams; protein: 15 grams;
cholesterol: 0 milligrams.

FLAX FRIED RICE

1       cup long-grain rice, dry
2       cups water
1/2     t. salt
2       T. canola oil
3       eggs, beaten well
        (1/2 cup firm tofu, mashed)
1/2     cup frozen mixed vegetables
2       green onions, chopped
2       T. soy sauce
1/2     t. sesame oil
1/4     cup flaxseed, toasted *

In a medium saucepan, bring rice,
water, and salt to boil. Simmer 20 minutes.
Fluff rice with a fork. Cool, cover,
and place in a refrigerator overnight. In
a large, nonstick fry pan, heat oil; add
eggs and fry until half cooked. Add
rice; stir quickly to coat rice. Reduce
heat to medium low; add vegetables
and green onions. Cook, turning rice
mixture gently, but frequently, about 4
minutes. Add soy sauce, sesame oil,
and flaxseed. Reduce heat to low,
cover, and cook about 3 minutes.
Serves 6. Per serving: calories: 243;
fat: 10 grams; carbohydrate: 30 grams;
fiber: 3 grams; protein: 11 grams;
cholesterol: 35 milligrams.

* To toast flaxseed, spread flaxseed in a small
metal pan; bake at 350[degrees] F for 3 to 5 minutes.
Stir while toasting.

VEGETABLE STIR-FRY

1       T. canola oil
1       medium onion, cut into thin
        wedges
1/2     small zucchini, halved lengthwise
        and cut into 1/2-inch slices
1 1/2   cups cauliflower florets
1 1/2   cup broccoli florets
1       cup mushrooms, sliced
1/2     cup carrots, thinly bias-sliced
1/2     cup red pepper strips

Sauce:

2       T. ground flaxseed
1       clove garlic, minced
1/4     t. McKay's chicken- or beef-flavored
        seasoning
1/4     cup water
2       T. soy sauce
1       T. lemon juice
1       t. sugar
1       T. flaxseed, toasted (see
        previous recipe)

Put oil in a large fry pan. Stir-fry
onion, zucchini, cauliflower, broccoli,
mushrooms, carrots, and peppers over
medium heat for 5 minutes. Place lid
over the vegetables, and cook 2 minutes
to steam slightly. In a small bowl, combine
ground flaxseed, garlic, McKay's
seasoning, water, soy sauce, lemon
juice, and sugar. Pour over the vegetables.
Cook and stir I minute or until
heated through. Sprinkle with toasted
flaxseeds. Serve hot. Serves 4. Per serving:
calories: 130; fat: 6 grams; carbohydrate:
12 grams; fiber: 6 grams; protein:
9 grams: cholesterol: 0 milligrams.

APPLE AND FLAX
PANCAKES

1 1/4   cups all-purpose flour
1/3     cup flaxseed, coarsely ground
3       T. sugar
1       T. baking powder
1/2     t. salt
1/8     t. cardamom
1/8     t. coriander
2       eggs, separated
1 1/4   cups nonfat milk
3       T. oil
1       cup pared and grated apple

In a large bowl, combine flour, ground
flaxseed, sugar, baking powder, salt, and
seasonings. In a medium bowl, beat
together egg yolks, milk, and oil. In a
small bowl, beat egg whites to stiff peaks.
Add liquid ingredients to the dry; stir
only until barely combined. Shred apple,
add to batter; fold until just combined.
Fold in egg whites. Preheat griddle or
heavy frying pan to medium heat. Lightly
oil or spray with nonstick vegetable
spray. Pour batter (approximately 1/3 cup)
into the pan. Cook until bubbles appear
on the surface, about 1 minute. Turn
over; brown on the other side. Yields 12
pancakes. Per pancake: calories: 136; fat:
6 grams; carbohydrate: 17 grams; fiber:
2 grams; protein: 4 grams; cholesterol:
35 milligrams.

PIZZA BREAD

1/2     cup sun-dried tomatoes
2 1/4   cups all-purpose flour
1/2     cup Parmesan cheese
1       T. sugar
1/2     cup flaxseed
1       T. baking powder
2       t. oregano leaves
1/2     t. salt
1 1/4   cups nonfat milk
2       T. canola oil
1       egg
1       small tomato, diced
1/4     cup green pepper, diced
1/3     cup mozzarella cheese, shredded

Cover sun-dried tomatoes with boiling
water. Let stand for 10 minutes or
until softened. Drain and dice. In a
bowl, combine tomatoes, flour,
Parmesan cheese, sugar, flaxseed, baking
powder, oregano, and salt. In a separate
bowl, whisk together milk, oil, and egg.
Pour liquid into dry ingredients. Stir
just until dry ingredients are moistened.
Pour into a well-greased 8" x 4" loaf
pan. Sprinkle tomatoes, green pepper,
and mozzarella cheese on top of batter.
Bake at 350[degrees] F for 55 to 60 minutes or
until toothpick inserted in center comes
out dry. Yields 1 16-slice loaf. Per slice:
calories: 147; fat: 4 grams; carbohydrate:
18 grams; fiber: 2 grams; protein:
8 grams; cholesterol: 14 milligrams.

FLAX PRAIRIE BREAD

1/14    cups water
2       T. honey
2       T. canola oil
2       cups bread flour
1       cup whole-wheat flour
1 1/2   t. salt
1/3     cup flaxseed
2       T. sunflower seeds
1       T. poppy seeds
2       t. fast-rising instant yeast

Measure ingredients and place in a
bread machine pan in the order recommended
by the manufacturer. Select
the whole-wheat rapid cycle. Remove
baked bread from pan and let cool on
wire rack. Yields 1 16-slice loaf. Per
slice: calories; 127; fat: 4 grams; carbohydrate:
20 grams; fiber: 2 grams; protein:
5 grams; cholesterol: 0 milligrams.

FARMLAND FLAX COOKIES

1 1/3   cups margarine
1 1/4   cups white sugar
1 1/2   cups brown sugar
2 1/3   cups flaxseed
3       large eggs
1 1/2   t. vanilla
3 1/2   cups all-purpose flour
1       T. baking soda
1/2     t. salt
3       cups oatmeal
3/4     cups walnuts, chopped

In a large bowl, cream the margarine
and sugars; add flaxseed. Add eggs and
vanilla. Sift together flour, soda, and
salt; add to previous ingredients. Mix
in oatmeal and nuts. Form dough into
1 1/2-inch-round logs. Place in a freezer
to chill. Preheat oven to 350[degrees] F. Slice
logs into 1/4-inch circles. Place on baking
sheet. Bake 13 to 15 minutes.
Remove from sheet to cool. Yields 8
dozen 2-inch cookies. Per cookie:
calories; 102; fat: 5 grams; carbohydrate:
12 grams; fiber: 2 grams; protein:
4 grams; cholesterol: 7 milligrams.

TUTTI-FRUTTI COOKIES

1/3     cup margarine
3/4     cup brown sugar
2       eggs
1       t. vanilla
1 1/4   cups all-purpose flour
1       cup ground flaxseed
1       t. baking soda
1/2     t. salt
1/4     t. cardamom
1/4     t. coriander
1/2     cup oatmeal
1       cup raisins
1/2     cup citron peel or candied fruit,
        chopped
1/2     cup pecans

In a bowl, beat together margarine,
sugar, eggs, and vanilla. Sift together
flour', ground flaxseed, baking soda, salt,
and seasonings. Gradually stir into liquid
mixture. Add oatmeal, raisins, citron
peel or candied fruit and pecans;
combine well. Form into 1-inch balls.
Place on a greased cookie sheet. Bake
at 350[degrees] F for 10 to 12 minutes or until
golden. Remove from sheet to cool.
Yields 5 dozen 2-inch cookies. Per
cookie: calories: 58; fat: 2 grams; carbohydrate:
8 grams; fiber: 1 gram; protein:
2 grams; cholesterol: 7 milligrams.

For more information on flax, check out the Web at www.flaxcouncil.ca of Canada and/or www.Ameriflax.com.

Loma Linda University's Georgia Hodgkin, Ed D., R.D., F.A.D.A., grew up among the beautiful blue blossoms of flax fields. Her home state, North Dakota, ranks number one in flax production in the U.S. with 12.6 million bushels in 2002

This handy little icon indicates recipes that are TOTALLY VEGETARIAN (no eggs/dairy products). It also points out simple substitutions you can make to transform other-recipes into TOTALLY VEGETARIAN dishes. Enjoy!

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