Flax Seeds

FLAX SEEDS

Flax seeds, while tiny, pack quite the punch when it comes to nutritional value.  They in fact blow most grains right out of the water.  Flax seeds are very high in fiber and excellent for the digestive system, weight loss and or maintenance.  Fiber helps to stabilize blood sugar and keep cholesterol levels low.   Also, high in Omega 3 fatty acids, flax seeds can help prevent against inflammatory diseases such as heart disease, arthritis, asthma, diabetes and even some cancers.  When introducing flax seeds into your diet it is important to introduce them slowly due to their extremely high fiber content. 

One other important thing to note is how to store flax seeds correctly.  They do contain oil, like nuts, and have the ability to go rancid.  Storing them correctly will help to prevent this from happening too quickly.  Flax seeds keep best in whole seed form.  When buying or using flax meal or oil it is important to keep these ingredients in airtight containers away from heat and light.  This will increase their shelf life and provide a fresher product.  I’ve included a few fun recipes below that can help you incorporate flax seeds into your daily diet.

Flax Seed Flatbread with Roasted Vegetables

Dough:

1 cup whole wheat flour

1 cup bread flour

1 tbs oil

1 tbs salt

3/4 tbs sugar

½ tbs dry active yeast

¾ cup lukewarm water

Toppings:

2 tbs olive oil

2 tbs minced garlic

1 cup broccoli

½ cup red peppers

½ cup mushrooms

¼ cup chickpeas

¼ cup grated parmesan

½ cup spinach or arugula

Lemon juice to taste

Salt & Pepper to taste

- Preheat oven to 400 degrees

- Mix yeast and water until combined and dissolved

- Add 1 cup of flour to start

- Add the rest of the flour, sugar, flax seeds, oil and salt

- Mix until combined set aside to rise (30-45 minutes)

- Form into 3-4 balls, set aside for 10 minutes

- Roll out dough until thin, top with oil, garlic, veggies salt and pepper

- Bake for 10 minutes or until crust is brown

- Finish with cheese, spinach or arugula, bake for 1 more minute

- Squeeze lemon juice over the top

Homemade Granola with Flax Seeds

2 cups old fashioned oats

1 cup slivered almonds

¼ cup flax seeds

1/3 cup vegetable or olive oil

2 tbs honey

3 tbs maple syrup

1 tsp cinnamon

1 tsp salt

½ tsp vanilla

pinch nutmeg

pinch ginger

¼ cup dried fruit of your choice

- Preheat oven to 350 degrees

- Combine oats, nuts and flax seeds until well combined

- Add oil, honey, maple syrup and mix well

- Add spices and salt mix well and spread evenly over a greased sheet tray

- Place in the oven and stir every 7-10 minutes to assure even baking

- Add dried fruit in last 10 minutes of baking

- Cool and store in an airtight container

Whole Wheat Flax Seed Bread

1.5 cups bread flour

1/3 cup whole wheat flour

1 tsp salt

1 tsp dry active yeast

¾ cup flax seeds

2 tsp molasses

1 cup lukewarm water

- Preheat oven to 425 degrees

- Combine all dry ingredients in a large bowl

- Gradually add water until well combined

- Set aside, cover and let rise for 1-1.5 hours

- Form into 2 loaves and set aside to rise a second time

- Brush with water and cut two slits on the tops of the loaves

- Bake at 450 degrees for 25-30 minutes or until golden brown on top

A few things to note, bread can be very temperamental with weather conditions (moisture, heat, etc) and or the order you add the ingredients.  It is important to not have the salt come into direct contact with the yeast, it will kill it and the dough will not rise.  You also want to set the dough in a warm, not hot, environment to rise, this helps to speed up the process and allows the yeast to work to its fullest potential.

10 things to keep in your Kitchen

There are certain things I ALWAYS have in my kitchen, I've come up with a list of 10, and I'd like to share them with you:

1. Kosher Salt - I use salt whenever I cook, it brings out the natural flavors in foods and provides a level of flavor you can't achieve with any other seasoning.
2. Extra Virgin Olive Oil - a staple in my kitchen.  I use it for sautéing and in a lot of my recipes.  It's a healthy alternative that provides a lot of flavor.
3. Balsamic Vinegar - one of my all time favorite vinegars (actually made from grapes), easy to cook with and gives dishes an acidic quality.
4. Fresh Garlic - I use garlic in almost everything I cook.  Fresh is the way to go, you lose some flavor and quality if you buy the pre-cut pre-packaged garlic.  Garlic has a long shelf life and is relatively inexpensive so it's easy to keep around.
5. Lemons - whether for the zest or the juice I like to keep lemons in my fridge.  They are versatile can be used in cooking and or drinks.  Lemons are also good for cleaning.
6. Black Pepper - I love to use black pepper to season my food.  It gives it a hint of spice that is often undetectable, but still there.
7. Vanilla - vanilla is often seen as only used for baking, but it can also be used in cooking.  I feel that it can easily add depth to many dishes.
8. Eggs - In general I eat a lot of eggs so I always have them handy.  You never know when you're going to need an egg.
9. Onions/Shallots - like garlic onions and shallots are very versatile and can go in almost any dish.  They also have a long shelf life and are easy to store.  Just don't keep them by the potatoes, they tend to rot quicker.
10. Sugar - Sugar is often a staple in a lot of kitchens.  Whether used in baking or to sweeten a sauce, it's a good item to have in your pantry.

Butternut Squash

BUTTERNUT SQUASH

Butternut squash, another fall favorite, is very versatile, healthy and hearty in a variety of dishes.  It’s natural rich buttery qualities help to give you a feeling of satisfaction without all the fat and calories. 

Butternut squash is in the gourd family (along with pumpkins, melons and cucumbers) and is actually considered a fruit because of its seeds.  It’s very high in dietary fiber, potassium, antioxidants, and very low in fat, which promotes heart and bone health.  The bright orange color of the squash indicates that it is high on carotenoids as well as vitamin C.  Just one cup provides you with half of your daily serving of vitamin C!  I have provided some hearty fall recipes below that will provide comfort and satisfaction as fall comes to and end and winter begins, enjoy!

Whole Wheat Butternut Squash Pasta with a Sage infused Brown Butter Cream Sauce

 

2 cups whole wheat flour

2 eggs

½ tsp salt

½ cup butternut squash (pureed in a blender with water until smooth)

1 tbs olive oil

2 tbs chopped fresh parsley

2 tbs unsalted butter

12 sage leaves

½ cup heavy cream

¼ tsp cinnamon

1 tsp cider vinegar

Salt to Taste

For the Pasta:

-       - combine flour, eggs, salt, butternut squash puree, oil and parsley until fully incorporated

-       - chill dough for 30 minutes

-       - on a floured surface roll out dough as thin as you can ( I did 3 separate pieces)

-       - fold sheet in 3’s and cut into linguine

-       - drop pasta into boiling, salted water for 2-3 minutes, strain into a colander

For the sauce

-       - melt/brown the butter and sage in a small saucepot

-       - once butter is brown remove sage leaves, add cream, cinnamon vinegar and salt, reduce until it coats the back of a spoon

     - Serve over pasta.

Since the sauce is very rich and heavy, you don’t need a lot, maybe 2 tablespoons per portion.  Even though it is a cream sauce using just a little bit won’t add unnecessary calories to your diet, but provide a ton of flavor and satisfaction, a perfect comfort food!

Butternut Squash and Sweet Potato Breakfast Hash

1 tbs olive oil

1 sweet potato, small cubes

1 parsnip, small cubes

½ butternut squash, small cubes

1 small clove garlic

¼ cup red bell pepper, small dice

1/8 cup jalepeno, small dice

¼ cup white onion, small dice

¼ cup garbonzo beans

 juice of ½ lemon

juice of 1 lime

1 tsp coriander

½ tsp cumin

¼ tsp red pepper flakes

Salt and Pepper to taste

1 egg

- Saute sweet potato, parsnip, butternut squash and garlic in olive oil in large sauté pan for 15 minutes

- Add red pepper, onion, garbonzo beans and jalepeno, lemon and lime juice and spices sauté until everything is tender (another 15 minutes or so) 

- In the mean time heat a pan for the egg and fry in a non-stick sckillet to your liking.  serve over hash and garnish with fresh parsley

Butternut Squash Risotto

3 tbs olive oil

3 green onions

1 large clove garlic

½ cup shitake mushrooms

1 cup brown rice

½ cup butternut squash puree

8 cups vegetable stock (see recipe below)

1.5 tsp salt

Pepper to taste

1/8 cup Parmesan cheese

1 tsp lemon juice

dash of cinamon

- sauté garlic, onions and mushrooms in 2 tbs of oil for 5 minutes, set aside

- heat rice in 1 tbs oil over medium-low heat for 3-4 minutes or until aromatic

- add 1 cup vegetable stock until absorbed, stirring constantly, add another ½ cup until absorbed, repeat until rice is tender, between 45 and 60 minutes

- add butternut squash puree, salt and pepper, stir until thick and creamy

- stir in mushrooms, garlic and onions

- finish with parmesan, lemon juice and cinnamon

Vegetable Stock

10 cups cold water

1 onion

2 celery stalks

1 carrot

1 parsnip

5 mushrooms

8 green onions

1 bunch parsley

1 small bunch thyme

-       - In a large pot combine rough chopped vegetables and herbs, bring to a boil, reduce to a simmer. 

-       - Simmer for 45 minutes to an hour

-       - Strain out vegetables, save liquid