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!
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
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 firstname.lastname@example.org 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 (White) Sugar Coat-It