Have you
been lax about getting your flax?
Flaxseeds
are naturally high in omega-3, an essential fatty acid
that keeps your skin, nervous system and immune system
functioning properly.
Unfortunately,
the positive effects of omega-3 are blunted by omega-6,
a fatty acid found in highly processed foods made from
soy and corn. When it comes to eating the right ratio,
"a lot of Western-style diets are way out of
whack," says Kelley Fitzpatrick, director of health
and nutrition for the Flax Council of Canada.
Flaxseed
is showing up in plenty of processed foods such as
Quaker Oats cereals, Kashi pizza crusts and Naked Juice
smoothies, but The Star's Banana Flaxseed Bread is an
easy way for home bakers to add the recommended 2
tablespoons a day to their diets.
Flaxseed
is usually milled before adding to recipes, although the
seeds are often used for whole-grain eye appeal. When
properly milled, the hull is broken to expose the oil,
which is then encapsulated in the seed matrix.
Shopping
tip: For testing purposes, The Star's testers used
Hodgson Mill Milled Flax Seed. For the whole flaxseed,
we used Good Sense Organic Flaxseed. Of course, you can
also grind whole flaxseeds in a coffee grinder if you
prefer to buy only one type. Both of these products were
available at Hy-Vee stores.
Cooking
tip: To toast walnuts, spread walnuts in a single layer
on a baking sheet. Bake at 350 degrees 5 to 7 minutes or
until lightly toasted. Watch closely to prevent
overbrowning.
Storage
tip: Flaxseed can be stored at room temperature up to
two years. Ground seeds require refrigeration in an
airtight container up to 90 days. You can also freeze
flaxseeds.
BANANA
FLAXSEED BREAD
Makes 1
loaf (9 to 12 servings)
1 cup
all-purpose flour
½ cup
milled flaxseed
½ cup
whole-wheat flour
½ cup
sugar
1
teaspoon baking powder
½
teaspoon baking soda
½
teaspoon cinnamon
¼
teaspoon salt
¼ cup
fat-free skim milk
¼ cup
canola oil
2 egg
whites
1 whole
egg
1
teaspoon vanilla
1 ¼ cups
mashed very ripe bananas (about 3 bananas)
1/3 cup
chopped walnuts, toasted
4
teaspoons flaxseed, divided
Preheat
oven to 350 degrees. Combine all-purpose flour, milled
flaxseed, whole-wheat flour, sugar, baking powder,
baking soda, cinnamon and salt in a large mixing bowl.
In a small mixing bowl, whisk together milk, oil, egg
whites, egg and vanilla. Pour milk mixture into dry
ingredients and stir until blended. Stir in bananas,
walnuts and 3 teaspoons flaxseed, blending until
moistened.
Spoon
into greased and floured 9- by 5-inch loaf pan. Sprinkle
top of bread with remaining 1 teaspoon flaxseed. Bake 55
to 60 minutes or until browned and toothpick inserted in
center comes out clean. Allow to stand in pan 10
minutes, then remove from pan and place on wire rack to
cool.
Per
serving (based on 9): 292 calories (39 percent from
fat), 13 grams total fat (1 gram saturated), 24
milligrams cholesterol, 39 grams carbohydrates, 7 grams
protein, 211 milligrams sodium, 5 grams dietary fiber.
Recipe
developed by professional home economists Kathryn Moore
and Roxanne Wyss
