The Super Breakfast Bowl Challenge #2: Flax Seed

February 9th, 2010 by Lindsey Toth Leave a reply »



By Elizabeth Jarrard at Don’t White Sugar Coat it

Hey there! This is Elizabeth from Don’t (White) Sugar-Coat It and I’m here to represent Flax Seeds. So why should flax be a part of your Super Breakfast Bowl? Don’t underestimate these little seeds-they pack a nutritional punch!  No doubt you’ve heard all the buzz about Omega 3 fatty acids. These good fats have been shown to lower heart disease risk. Flax seeds contain are one of the greatest plant-sources of those omega-3 fatty acids. Flax is also very high in fiber, which helps to keep your cholesterol low, and intestines functioning. One tablespoon of ground flax has almost 4 g of fiber! It is loaded with phytochemicals, and lots of antioxidants. It is also high in lignans, a phytoestrogen, which may balance female hormones, and prevent cancer.

Even better is how easy it is to let a little flax into your life. Flax can be added to your cooking in its milled or whole seed form. The whole seeds will give a tasty crunch to baked goods, while milled flax greatly increases the nutritional value. You see, by grinding the seeds, you let your body easily absorb the nutrients, rather than letting them just pass through. You can put it on top of cereal or oatmeal, or toss it in your smoothies, muffins, scones, crepes, waffles and pancakes. Need an egg? Grind up 1 Tablespoon whole flax seeds (2.5 T flaxmeal) to replace one egg. Transfer to a bowl and beat in 3 tablespoons of water using a whisk or fork. Not only can these “flax eggs” make a recipe vegan, but they add a little omega-3 boost to your baked goodies!

So what are you waiting for? Head over to your grocery store of choice and pick up some flax seeds! If you’re still a little afraid, you have some time to warm up to these little powerhouses. According to the Flax Council of Canada Whole flax seeds can be stored at room temperature for up to a year. Ground flax seed should be refrigerated in an airtight, opaque container, eh? There’s also flax seed oil, but then you miss out on a great source of fiber-so I stick with the seeds!

I use flax on a daily basis, but here’s a recipe I’d love to share with you for breakfast scone! I like manipulating recipes, so significantly adapted one from Ricki Heller’s Sweet Freedom

Pear Ginger Scones


1 tsp apple cider vinegar + almond milk to make 1/2 cup (rice or soy milk would work as well)
1/4 cup honey (or agave)
3 Tbsp Apple Sauce (or if you don’t want to make it low-fat, 3T light tasting oil)
1Tbsp grated fresh ginger
1.75 cup whole wheat pastry flour
1 Tbsp ground flax meal
1.5 tsp baking powder
.5 tsp baking soda
.75 tsp salt
1 pear, diced. or if you want to use dried pears, about 1/2 cup, diced
2 T almond milk to brush tops with


Preheat oven to 400. Line a baking sheet with parchment paper

Mix the wet ingredients together and set aside. Then mix the dry ingredients and slowly add the wet to the dry. Once mixed, fold in the diced pear, and then scoop onto baking sheet in desired scone shape.

Put in pre-heated over for 6-8 minutes. Remove, brush tops with almond milk and return to oven for another 6-8 minutes. Knowing thy oven is almost as important as knowing thy self, so your baking times may differ from mine.

This recipe is so easy to play with-try Apricot Pear, Orange Anise, Plum Pecan, Lemon Blueberry, and any other combination!

What breakfast bowl would you put flax in? I’d love to know! And for a little extra incentive, there’re prizes!!! If you send in a picture of your breakfast item along with its recipe to by next Monday, you will be entered, and I will randomly choose a winner of a SUPER Prize pack which includes: Fantastic Grab bag of Vega Products and Purely Elizabeth’s Perfect Pancake Mix and A wonderful Mighty Leaf Tea Top Brew Mug!

Not only that but we’ll feature your winning recipe on all four blogs

Look at that- Cooking experience, health, creativity, great prizes, and free publicity all in one-what more could you ask for??

Don’t forget about Lindsey’s avocado richness, and stay tuned for Janel‘s lentil bake-off tomorrow!!

Don’t (White) Sugar Coat-It

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  1. Leida Kertz says:

    Lovely stuff! I travelled to the UK this summer and had some afternoon tea and scones, and it was so delicious I figured I’d try make my own last week. I might have broken a few rules though – I found a load of random scone recipes here and made 3 different kinds! My friends were so happy when I brought them round for tea and scones. Lots of fun!

  2. Dodi says:

    Do you have the nutritional info on this recipe? I’m just learning about flax seed but haven’t tried it yet. In the morning I’m a “grabneater” till my hands wake up and this looks like a great daily start. I had no idea that flax seed was rich in fiber, and that will be a big help as I take iron for chronic anemia, and it gives me a problem.
    Thanks for your info!

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