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flax_snackrec_r3

flax_snackrec_r3

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Published by Danielle Vezina

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Published by: Danielle Vezina on Dec 01, 2008
Copyright:Attribution Non-commercial

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05/09/2014

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Muffin, Quick Bread & Cookie Recipes
FLAX COUNCIL
OFCANADA
flax
SNACKS
2
NOTE: 1 tbsp milled flax = 7.0 grams
*Dietary Folate Equivalent (DFE) is a unit of measure expressing the amount of folate available to the body
from naturally occurring sources.

You can pay attention to nutrition and still serve great-tasting goodies by making
these flax muffins,quick breads andcookies. As many nutrition studies show, eating
flax snacks makes it easier for you to get the recommended amounts of the nutrients you
need. Flax snacks deliver excellent omega-3 and fibre nutrition \u2013 along with great taste.

Omega-3 oil

In a balanced diet, 7 to 8 g (1 tablespoon) of milled flax daily provides enough of the
healthful omega-3 oil, alpha-linolenic acid (ALA), to meet the dietary needs of
most people.

Fibre
Whole seed and milled flax also provide ample fibre. Whole seed and milled flax
contain all the fibre of whole grains \u2013 both insoluble and soluble fibre.
One cup (180 g) of whole flax seed contains 50 g of total dietary fibre, and one cup
of milled flax (130 g) contains 36 g.
One tablespoon of milled flax contains as much total dietary fibre as:

\u20221 slice of whole wheat bread
\u20221/2 cup of cooked brown rice
\u20221/4 cup of cooked oat bran
\u20221/3 cup of cooked, chopped broccoli

The ALA, fibre and lignans found in flax help your body function well, promoting heart
health, supporting the immune system and improving laxation. So, get baking!
With these tasty flax muffins, quick breads and cookies, you won\u2019t even know you\u2019re
eating healthier.

flax
S
NACKS
3
MUFFINS
Flax Chocolate Chip Muffins
300 mL
1 1/4 cups
All purpose flour, sifted
125 mL
1/2 cup
Milled flax
125 mL
1/2 cup
Chocolate chips
80 mL
1/3 cup
White sugar
60 mL
1/4 cup
Cocoa
10 mL
2 tsp
Baking powder
2 mL
1/2 tsp
Salt
250 mL
1 cup
Skim milk
30 mL
2 tbsp
Vegetable oil
1
1
Egg
5 mL
1 tsp
Vanilla

\u2022Preheat oven to 180\u00b0C (350\u00b0F).
\u2022Combine flour, milled flax, chocolate chips, sugar, cocoa, baking powder and salt. Mix well.
\u2022In a separate bowl, mix skim milk, oil and vanilla.
\u2022Beat egg slightly and add to liquid mixture; mix well.
\u2022Add dry ingredients to liquid; gently stir until dry ingredients are thoroughly moistened.
\u2022Spray muffin tin with non-stick vegetable spray.
\u2022Fill each muffin cup with 50 mL (1/4 cup) of batter.
\u2022Bake for 20 minutes or until inserted toothpick comes out clean.
\u2022Remove from oven. Cool on wire rack for 5 minutes.
\u2022Remove from tin and cool to room temperature.

YIELD:12 muffins
SERVING SIZE:1 muffin
FLAX CONTENT:5.0 g per serving
Calories
186.9
Fat
7.25 g
Saturated
2.08 g
Monounsaturates
2.74 g
Polyunsaturates
2.02 g
Omega-3
1.14 g
Cholesterol
17.65 mg
Sodium
210.3 mg
Potassium
158.7 mg
Carbohydrate
27.39 g
Fibre
2.93 g
Protein
4.87 g
Folate
58.7 DFE*

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