What's With the Flax Seed?

If you’ve take one of our hands-on cooking classes lately, you’ll notice that I’ve been putting flax seed in certain recipes where you’d least expect it. You may be asking the question above – what’s with the flax seed?

Many folks I’ve come in contact with are on cholesterol lowering medications. Many other people in this country are predisposed to heart disease and or cancer due to heredity, lifestyle and diet. It seems every time I turn around I hear about someone having a heart attack.

Lately, I’ve been trying to make small changes to make my own health better. Sure, I know I should be running 2 miles a day and eating up to 9 servings of fruits and vegetables a day in order to stave off the diseases that run in my family: cancer and heart disease. Do I run 2 miles a day and eat 9 servings of fruits and vegetables a day? No. Do I aspire to these healthy habits? Yes. Like many Americans, my intentions are good but life’s frenetic pace of activities and responsibilities can make these goals challenging. Certainly I say, please don’t give up trying and I’m not either. Every day is a new day when one can try and be a little healthier and eat a little healthier. Baby steps.
(I promise – some day I’ll get to the 2 miles and the 9 servings.)

That’s where my flax seed habit comes in. I’ve been reading and hearing about some of the great benefits of flax seed. Flax seed studies abound in the medical, nutrition and scientific communities. Scientists and doctors are studying flax’s effects on cancer, heart disease, cholesterol, depression and constipation. With all those possible benefits, I figure it can’t hurt to add a little here and a little there. I, nor ShopRite, nor the ShopRite.com website are making health claims about this ingredient. Please investigate the ingredient for yourself and see what you find.

Flax is an ancient grain that in its whole form simply exits the body without providing much nutritional benefit other than bulk in the diet. In its freshly ground form, it is known to contain high levels of omega 3 fatty acid. This is the same type of fatty acid found in cold water fish. Omega 3 fatty acids are said to help reduce cholesterol assist in the fight against heart disease, have anti oxidant qualities, assist with lowering depression and more. Flax also contains high levels of protein which makes it a great source of energy. The fiber flax contains certainly helps the digestive system and can be added as 1 part of your anti colon cancer action plan. Flax also contains lignans which I won’t try and scientifically explain but I will pass on that lignans are said to be a huge boost for your immune system. This doesn’t mean you can sprinkle flax on a 24 oz. steak and be worry free !

So, here I am…a French trained chef with a taste for the indulgent but a desire to live a long life with my dear family. This desire pushes me to try and eat more fruits and vegetables every day, extra fiber and whole grains, to try and find time for more exercise and to sneak healthy foods into my diet when I least expect them. That’s my take on flax seed. I shake it on cereal, add it into my yogurt, stir it into vegetable stew, even add it to chocolate chip cookies! (I know, I know – I’m working on a much healthier chocolate chip cookie.) The flavor of flax is great, the texture is crunchy and best of all, it’s great for you. Even my toddler hasn’t noticed when I add ground flax and shredded carrots to spaghetti. I smile, knowing that he’ll be just a little healthier without the battle over eating your veggies.

So, sneak some flax into your favorite recipes. Your body will thank you!

No health claims are being made by Chef Faith Alahverdian, Wakefern Food Corporation or ShopRite Supermarkets. Contact your doctor or health professional before consuming flax for more information on your health concerns and effective treatments.

Here are some of my favorite product picks and recipes…

Premium Gold Flax Products Dash O' Flax

I love this product because it’s non GMO, Organic, Gluten Free, Kosher, Natural and 5th generation U.S. family farm grown flax seed that has been cold milled by the company’s exclusive process and ground coarsely. It comes in its’ own shaker like a parmesan shaker so you can sprinkle away. This brand product is top of the line quality and due to their unique patented manufacturing process needs no refrigeration and has an extended shelf life of up to 24 months. Premium gold also makes flax meal (finely ground flax) and whole flax seed that you can grind as you need.

 

Arrowhead Mills Ground Flax Seed

USDA organic, 100% natural U.S. grown flax seed. A reputable product from a reputable company.

Hodgson Mill Multigrain Hot Cereal with Milled Flax Seed and Soy

Need I say more? Send the family off to school and work with a breakfast that will start their day like no other.

These days you’ll find flax seed in many different products carried at ShopRite. Here’s a great vegetable lasagna recipe featuring flax seed. And this Mother's Day give yourself and your mom the gift of flax with our heart healthy breakfast recipe. I think you’ll love it.

We’ll see you at a ShopRite Culinary Workshop soon !

Chef Faith

 

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Vegetable Lasagna

Click here for printable version of this recipe

Prep time: 25 minutes

Cook time: 1 hour*

*10 minute stand time extra

Makes 10 servings

Ingredients

2 tsp. Hain Pure Foods Sunflower Oil
1 medium onion, finely chopped
1 1⁄2 cups sliced cremini mushrooms
1 medium carrot, peeled and thinly sliced
2 medium zucchini, thinly sliced lengthwise
1 pint ShopRite organic grape tomatoes
1 clove garlic, crushed
1 (6-oz.) bag fresh baby spinach leaves
1 (16-oz.) container Organic Valley Low Fat Cottage Cheese
4 oz. Organic Valley Part Skim Shredded Mozzarella (1 cup)
2 tbsp. Arrowhead Mills Organic Flax Seed Meal
1 tsp. Simply Organic Oregano
1 (25.5-oz.) can Muir Glen Organic Chunky Tomato& Herb Pasta Sauce
8 oz. no-cook lasagna noodles
2 oz. Organic Valley Part Skim Shredded Mozzarella (1⁄2 cup)
1 oz. Organic Valley Shredded Parmesan (1⁄4 cup)

Directions

1. Preheat oven to 425°F. Coat an 11x7-inch baking dish with nonstick cooking spray.

2. Heat oil in a large, heavy pot over medium-high heat. Add onion, mushrooms, carrot, zucchini and tomatoes; sauté 5 minutes or until vegetables are crisp-tender and liquid begins to evaporate. Add garlic, spinach, and salt and pepper to taste; sauté 30 seconds. Drain vegetables in colander; set aside.

3. In a medium bowl combine cottage cheese, mozzarella, flax seed meal and oregano. Season to taste with salt and pepper.

4. Spread 1 cup of the pasta sauce on the bottom of the baking dish; top with 3 noodles. Spoon 1 cup of the sauce evenly over noodles. Top evenly with one-third of the cottage cheese mixture and one third of the vegetable mixture. Repeat layers twice, ending with noodles. Top with remaining sauce. Sprinkle with remaining 1⁄2 cup mozzarella and Parmesan. Cover and bake 35 minutes. Uncover and bake 10 minutes more or until cheese melts. Let stand 10 minutes before serving.

Per Serving: 243 calories, 30g carbohydrate, 17g protein, 6g fat, 1g saturated fat, 6g fiber, 6mg cholesterol, 402mg sodium

Recipe note: Undercook the vegetables slightly before assembling the lasagna and bake,
covered, at high heat to prevent the vegetables from getting too soft.

A good idea: This is a great make-ahead option for parties. This vegetable lasagna is so hearty, your guests won’t miss the meat.

 

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Birchermuesli with Fresh Berries*

Here's a heart healthy breakfast recipe you can treat your mother to this Mother's Day ! You could easily add ground flax to supercharge this recipe's health benefits.

*ShopRite Culinary Workshop™ Instructor Chef Roland Pasche recipe

Click here for printable version of this recipe

Prep time: 30 minutes

Makes 6 servings

Ingredients

2 1⁄2 cups quick-cooking rolled oats
1⁄2 cup raisins
1 1⁄2 cups whole milk
3 1⁄2 cups grated apples (about 4 apples)
2 tbsp. freshly squeezed lemon juice
1⁄3 cup ShopRite granulated sugar
1⁄4 cup coarsely chopped ShopRite walnuts
2 1⁄2 cups sliced strawberries
Whipped cream (optional)
Fresh mint (optional)

Directions

1. Stir together oats and raisins in large bowl; stir in milk. Allow to stand and soak 20 to 30 minutes.

2. Meanwhile, grate apples into medium bowl. Stir in lemon juice in. Set aside.

3. When oats are finished soaking, stir in sugar and nuts. Fold in apple mixture.

4. Top with strawberries just before serving. Garnish with whipped cream and fresh
   mint, if desired.

Per Serving: 337 calories, 62g carbohydrate, 9g protein, 8g fat, 1g saturated fat, 8g fiber,
6mg cholesterol, 28mg sodium

Recipe note: You may substitute honey for the granulated sugar in this recipe.

A good idea: Keep the skin on the apples as you grate them. This will yield both extra
nutritional value and color.

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