Recipe: Flaxseed Raisin Muffins - The Power of Flaxseed

FLAXSEED RAISIN MUFFINS

Canola cooking spray
3/4 cup unbleached, all-purpose flour
3/4 cup whole wheat flour
3/4 cup ground flaxseed
1/3 cup sugar
1 medium ripe banana, mashed
1 tsp. baking soda
1/2 tsp. cinnamon
1/4 tsp. nutmeg
1/4 teaspoon salt
2 eggs
2 Tbsp. canola oil
1/2 cup unsweetened applesauce
1 cup fat-free buttermilk
1/2 cup golden raisins

Preheat oven to 375 degrees. Spray 12-cup muffin tin with cooking spray or line with paper cups.

In large bowl, blend the next 9 ingredients together and set aside. In separate bowl, mix together eggs, oil, applesauce, buttermilk and raisins. Add to dry ingredients, mixing until combined. Scoop batter into muffin cups.

Bake 30-35 minutes or until a toothpick inserted in center comes out clean. Cool muffins in tin for 5 minutes, then transfer to wire rack to finish cooling.

Makes 12 muffins

Per serving: 195 calories, 7 g. total fat (less than 1 g. saturated fat), 29 g. carbohydrate, 5 g. protein, 4 g. dietary fiber, 191 mg. sodium.

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The Power of Flaxseed

Flaxseeds may be small but they are big players in the nutrition world.

They are packed with substances that research studies show may lower cholesterol and reduce the risk of heart disease and cancer.

These small, reddish brown seeds contain fiber, which regulates colon function, reduces cholesterol and protects against several types of cancer. They also provide alpha-linolenic acid, an omega-3 fatty acid linked to lower risk of heart disease and cancer.

Flaxseed contains lignans, a type of phytoestrogen. These plant substances have anti-estrogenic effects that may help prevent breast cancer. A number of studies suggest flaxseed may lower breast cancer risk in women throughout the life cycle. However, the very properties that may help protect against breast cancer might speed up the cancer process once it has begun. For this reason, women using drugs as part of breast cancer treatment should limit or avoid flaxseed.

Flaxseed is available in many forms: whole seeds, meal, flour, or oil. Whole seeds do not provide as much nutrition as other forms because they are difficult to crack when eating and can pass through the body undigested. More effective are flaxseed flour or meal, which has a nutty flavor and a coarse, cornmeal-like texture that is not as fine as the flour. Both can be sprinkled on yogurt, cereal, salads and casseroles, or added to muffins, breads and cookies.

Flaxseed oil, also called edible linseed oil, does not naturally contain lignans, although some manufacturers add them. But flaxseed oil naturally contains the healthful omega-3 fats.

This oil should be refrigerated. Flaxseed oil works best in cold foods like salad dressings. It should not be used for frying because it burns easily.

Muffins using ground flaxseed are a healthful start to the day.

Source: the American Institute for Cancer Research