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Flaxseed

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... any baked good, cereal (hot or cold), pancakes, smoothies, salads, meatloaf, etc. ... Recipes. Orange Cranberry Flax Muffins. TJ's Flax Bars. Smoothie ... – PowerPoint PPT presentation

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Title: Flaxseed


1
Flaxseed
2
Flaxseed Plant Uses
  • Flaxseed plant use has been dated to as early as
    5,000 B.C.
  • Stem is used to make cloth and paper
  • Seed is used as part of human and animal diets
  • Flaxseed is cold pressed to make flaxseed oil
    that can be used as a supplement or in cooking

3
What are the health benefits of eating flaxseed?
  • Omega-3 Fatty Acids
  • Lignans
  • Fiber
  • Protein
  • Tastes Good!

4
Omega-3 Fatty Acids
  • Flaxseed contains Alapha Linoleic Acid (ALA)
  • The body converts ALA to EPA and DHA (found in
    fish oil)
  • Protective against inflammatory disorders
    (rheumatoid arthritis, psoriasis)
  • Lowers cholesterol by increasing HDL and lowers
    triglycerides
  • May be protective against some cancers and
    inhibit further growth of tumors. (breast, colon
    and pancreas)

5
(No Transcript)
6
Lignans
  • Lignans are a type of fiber and a phytoestrogen.
    A phytoestrogen is a compound that mimics the
    hormone estrogen.
  • May play a role in the prevention of hormone
    sensitive cancers (breast, endometrium and
    prostrate)
  • May help to ease symptoms of menopause
  • Have strong antioxidant properties

7
Fiber
  • Current recommendation is to consume 20-35g of
    fiber a day
  • Milled flaxseed provides 2-3g of fiber per
    tablespoon. (more than a slice of bread)
  • Soluble fiber plays a role in lowering
    cholesterol
  • Fiber decreases the risk of developing colon
    cancer
  • Promotes regularity

8
Ground Flaxseed vs. Flax oil
  • Oil supplement or for cooking
  • Has only the health benefits of the Omega 3 fatty
    acid
  • Goes rancid quickly
  • If used in cooking it is important not to
    overheat the oil which may create free radicals
  • Ground
  • Has all the health benefits mentioned
  • Easy to incorporate into diet
  • Can be stored for longer periods of time

9
How do I incorporate it into my diet?
  • Oil could be used to make salad dressings.
  • Milled flaxseed can be easily incorporated into
    your daily eating habits.

10
Cooking with Flaxseed
  • Add to any baked good, cereal (hot or cold),
    pancakes, smoothies, salads, meatloaf, etc.
  • Flax adds a nutty flavor.
  • Substitute 1 Tbsp milled flaxseed plus 3 Tbsp
    water for 1 egg. Let sit for 2 min. and add to
    recipe. (great for vegans)
  • Substitute 3 tbsp ground flax seed for 1 tbsp of
    fat. Note that baking with flax, as fat
    substitute will cause baked goods to brown more
    quickly. Substitute in a 13 ratio.

11
Recipes
  • Orange Cranberry Flax Muffins
  • TJs Flax Bars
  • Smoothie

12
  • Orange Cranberry
    Flax muffins Serves12
  • From Flax your way to
    better health
  • Ingredients
  • 1 cup cranberries, coarsely chopped
  • ¼ cup sugar
  • ¼ cup orange juice
  • 2 ¾ cups all purpose flour (or half whole wheat
    and ½ all purpose)
  • ½ cup milled flax seed
  • ½ cup sugar
  • 2 tsp baking powder
  • 1 tsp baking soda
  • ½ tsp salt
  • 1 tsp. Orange peel, grated (optional)
  • 1 beaten egg
  • ¼ cup canola oil
  • 1 ¼ cups orange juice
  • Recipe instructions
  • . Preheat oven to 375 degrees F.

13
  • TJs Flax Bars
    Serves28 bars
  • From Flax your way
    to better health
  • Ingredients
  • 1 cup creamy peanut butter
  • 1 cup corn syrup
  • 1 cup brown sugar
  • 1 cup ground flaxseed
  • 1 tsp. Vanilla
  • 5 cups Rice Krispies
  • Recipe instructions
  • . In a microwave-safe bowl, mix together the
    peanut butter, corn syrup, and brown sugar.
    Microwave for about 3 minutes on HIGH.
  • . Stir in the ground flaxseed and vanilla, then
    pour the mixture over Rice Krispies and mix well.
  • . Coat a 9 x 13 inch baking pan with nonstick
    cooking spray, then spread the mixture into
    the pan and press down to form a dense sheet.
  • . Let the mixture sit for 5-10 minutes, until
    firmly set, then cut into bars.
  • Each bar contains
    approximately 2/3 Tbsp of flaxseed.

14
Beryls High Protein Breakfast
Smoothie Serves 1 From the Kitchen of Beryl
Krinsky Ingredients 2 Tbsp Tofu, firm or
soft ½ cup Yogurt, vanilla 1 Tbsp Honey
2 tsp Flaxseed 1 cup Milk, skim or soy
1 tbsp Peanut butter, smooth ½ -1
Banana Recipe instructions Mix together
ingredients in a blender or with a hand blender
and serve. Adjust ingredients to your liking.

15
Nutrition Information
  • Milled Flaxseed 1 Tbsp has
  • 40kcals
  • 1.6g protein
  • 3.3g fat
  • 2-3g fiber
  • 18.9mg calcium
  • 34.5 mg magnesium
  • 66.5mg of potassium
  • 9mcg folic acid

16
How much should I consume?
  • Studies have supplemented the diet with 3-4
    Tbsp/day with good results.
  • 1 Tbsp every day is reasonable
  • Remember to increase your water intake and to
    gradually introduce flaxseed into your diet due
    to its high fiber content.

17
Storing flax products
  • The oil spoils quickly, and must be kept in the
    refrigerator
  • Whole flaxseed can be stored in the freezer for
    years
  • Milled flaxseed should be stored in an opaque
    container in the refrigerator for up to 90 days.

18
Other Flaxseed Containing Products
19
For More Information
  • www.flaxcouncil.ca
  • www.ameriflax.com (Flax Facts Brochure)
  • www.saskflax.com
  • Flax Your Way to Better Health by Jane
    Reinhardt-Martin, RD, LD
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