Top 20 Healing Foods- Flaxseed



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By now most health-concious people have heard about flaxseed and know of it's health benefits.  It is high in omega-3 fatty acids and fiber.  But did you know that it is also rich in Vibamins B6, E, Folic Acid, Magnesium and phytoestrogens called lignans? Lignans act like estrogen in the body, blocking estrogen receptors on cells and cotnribute to reduced rates of some hormone-related cancers, such as breast cancer.   Just a tablespoon of ground flaxseed provides 2.3 grams of fiber.  Just be sure that your flax seeds are ground.  Your body can't break them down whole.  They will come out the same way they went in and you won't reap the benefits.  You can find them ground just about anywhere.  Bob's Red Mill makes some- I've even seen it at Walmart. You can also find it in the bulk section of your health food store.  I store it in the fridge to keep it fresh longer.

FLAXSEED
Key Nutrients:
ALA fatty acid
Fiber
Vitamins E, B6
Folic Acid
Lignans
Magnesium

You can find a great recipe for my super simple to make granola that features ground flaxseed as a main ingredient here. Eat it for breakfast and I promise you won't be hungry until lunchtime. :)

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I also like to add about a quarter cup of ground flaxseed to any baked goods I make- breads, pancakes, cookies, birthday cakes, everything!  It's a great way to sneak some nutrition into not-so-good for you foods.

Top 20 Healing Foods- Blueberries

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BLUEBERRIES
Key Nutrients:
Fiber
Antioxidants
Vitamin C
Iron

Blueberries have more antioxidants than 40 other common fruits and vegatables.  Antioxidants help prevent all sorts of things: cancer, heart disease, eye diseases, urinary tract infections and memory loss to name a few. The fiber in blueberries can be a powerful antidote to constipation. Just 1/2 c. of blueberries contains almost 2 grams of fiber, the same as a slice of whole-wheat bread! 

Blueberries are delicious in lemonade- just throw a few in a glass and muddle before pouring the lemonade on top.  They are also delicious in pancakes and muffins like these.

Or, give this recipe a whirl!

BLUEBERRY ZUCCHINI BREAD

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3 eggs, lightly beaten

1 cup vegetable oil

3 teaspoons vanilla extract

2 1/4 cups white sugar

2 cups shredded zucchini

3 cups all-purpose flour (experiment with using part whole wheat to up the fiber factor!)

1 teaspoon salt

1 teaspoon baking powder

1/4 teaspoon baking soda

1 tablespoon ground cinnamon

1 pint fresh blueberries

Preheat oven to 350 degrees F (175 degrees C). Lightly grease 4 mini-loaf pans.

In a large bowl, beat together the eggs, oil, vanilla, and sugar. Fold in the zucchini. Beat in the flour, salt, baking powder, baking soda, and cinnamon. Gently fold in the blueberries. Transfer to the prepared mini-loaf pans.

Bake 50 minutes in the preheated oven, or until a knife inserted in the center of a loaf comes out clean. Cool 20 minutes in pans, then turn out onto wire racks to cool completely.

*You can cook this in regular loaf pans, but you will most likely need to increase your cooking time.  Or try throwing it in muffin tins for a quick breakfast.  If you want to add a streusel topping you can find a recipe for it in the comment section here.

Apple Pie Muffins

I've been trying to stock-pile my freezer lately with some good staples and breakfast items that I can pull out for a quick meal and not have to reach for a can or a box of cereal.  So far I've whipped up a double batch of Best Ever Pancakes, which I froze and stored in a ziploc freezer bag.  Yesterday I made freezer cinnamon rolls from Money Saving Mom.  You can find that recipe here.  I also made a big batch of black beans and froze them in 2 cup portions (about equal to one can of beans) so they will be ready to use whenever we need them.

Today I made these muffins.  When you're ready to eat them, you can either pull them out of the freezer the night before and they'll be defrosted when you wake up, or you can pop them in the microwave for up to 1 min (watch them, they heat up quickly!) and smother them with butter..mmmmm....

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2 1/4 cups flour

1 teaspoon baking powder

1/2 teaspoon salt

1 egg

1 cup buttermilk

1/2 cup butter, melted

1 teaspoon vanilla extract

1 1/2 cups packed brown sugar

2 cups diced apples           

1/2 cup packed brown sugar

1/3 cup all-purpose flour

1 teaspoon ground cinnamon

2 tablespoons butter, melted

Preheat the oven to 375.  Grease a 12 cup muffin tin or line with paper muffin cups.               

In a large bowl, stir together 2 1/4 cups flour, baking soda and salt. In a separate smaller bowl, mix together the egg, buttermilk, 1/2 cup melted butter, vanilla and 1 1/2 cups of brown sugar until sugar has dissolved. Pour into the flour mixture and sprinkle the diced apple into the bowl as well. Stir just until everything is blended. Spoon into the prepared muffin tin, filling the cups to the top.               

In a small bowl, stir together 1/2 cup of brown sugar, 1/3 cup flour and cinnamon. Drizzle in 2 tablespoons of melted butter while tossing with a fork until well blended. Sprinkle this over the tops of the muffins.

Bake for 25 minutes in the preheated oven, or until the tops of the muffins spring back when lightly pressed.    

Enjoy them now or let them cool on a wire rack and then freeze in freezer bags.            

Strawberry Vanilla Pancakes

Okay, so I'm definitely on a strawberry kick.  But how can you not load up on these delicious things when they're in season?!?  I'm hoping to make some strawberry jam this week, but until I post that recipe try these delicious pancakes on for size :)

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1 cup all-purpose flour

2 tablespoons brown sugar

2 teaspoons baking powder

1 teaspoon salt

1 egg

1 cup milk

2 tablespoons vegetable oil

2 tablespoons vanilla extract

1 cup chopped fresh strawberries

In a medium bowl, stir together the flour, brown sugar, baking powder and salt. Pour in the milk, oil, egg and vanilla, and mix until well blended. Stir in the strawberries.               

Heat a large skillet or griddle over medium heat, and coat with butter or cooking spray. Pour batter into desired size of pancakes. Flip with a spatula when bubbles appear in the center. Cook until golden brown on the other side.

Blueberry Creme Muffins

Is there anything yummier for a quick breakfast than a fresh blueberry muffin?  The secret to these delicious bites is the sour cream :)

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4 eggs
2 cups white sugar
1 cup vegetable oil
1 teaspoon vanilla extract
4 cups all-purpose flour
1 teaspoon salt
1 teaspoon baking soda
2 cups sour cream
2 cups blueberries

Preheat oven to 400 degrees F (200 degrees C). Grease 24 muffin cups or line with paper muffin liners.
In large bowl beat eggs, gradually add sugar while beating. Continue beating while slowly pouring in oil. Stir in vanilla. In a separate bowl, stir together flour, salt and baking soda.  Stir dry ingredients into egg mixture alternately with sour cream. Gently fold in blueberries. Scoop batter into prepared muffin cups.  Bake in preheated oven for 20 minutes.

English Muffin Breakfast Pizzas

This recipe comes from Real Simple Magazine and is a great way to use up all those eggs the Easter Bunny left behind!  This recipe serves 4 but is easy to adjust.

4 English muffins
olive oil
tomato slices
2 hard boiled eggs, sliced
grated mozzarella
oregano and salt

Make hard boiled eggs if you don't have any already.

Toast 8 English-muffin halves and place on a cookie sheet.  Drizzle each with olive oil, then layer on tomato slices, hard-cooked egg slices (1/2 an egg each), and a little grated mozzarella. Sprinkle with oregano and kosher salt.  Broil 5 minutes or until the cheese melts.

Easy Peasy Homemade Granola

One of my favorite breakfasts is fresh fruit topped with greek yogurt, a drizzle of honey and granola.  Making your own granola is really easy and you can tweak it to include all of your favorite ingredients.  The recipe below is what I made today (very high in omega-3s!), but I've also listed some other ideas for mix-ins.  Leave a comment and share your favorite granola add-in!

6 c. rolled oats
1 c. packed brown sugar
1 c. ground flax seed or wheat germ
1/2 c. vegetable oil
1/2-3/4 c. honey
2 tsp. vanilla extract

Mix-ins (this is what I used today, but you could use anything!)
1/2 c. raisin bran crunch
1 c. shredded coconut
1/4 c. hemp seeds
1/2 c. raisins
1 1/2 c. chopped pecans

Other ideas for mixins:  shelled sunflower seeds, sesame seeds, any dried fruit you like, bran flakes or other cereal, chia seeds, banana chips, almond extract instead of vanilla, etc.  Get creative!

Combine all the dry ingredients you plan on using in a large bowl.  Then add all wet ingredients, mixing well.  Grease 2 large cookie sheets (or use parchment paper).  Spread granola evenly over both sheets and bake 15-20 mins. stirring 2-3 times while it bakes. 

Let pans cool on wire racks, then transfer granola to an airtight container to store.  I use an old oatmeal container- it's the perfect size.  Enjoy over icecream, yogurt, or just in a bowl w/ milk. 

Amaranth Porridge- An Oatmeal Alternative



If you're like me you love shopping in the bulk bins at the grocery store. I love the rows upon rows of real, whole foods just waiting for you to scoop them up and take them home with you.  Last time I was at the market I saw that Amaranth was on sale.  It's a grain I've been hearing quite a bit about these days as it is high in protien and fiber, and also gluten free.  It is the smallest of the whole grains, each piece being about half the size of a grain of couscous. 

Amaranth

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I wasn't sure what I was going to make with the amaranth, but I knew I'd find something on Pinterest.  I came across this recipe from Three Many Cooks for a hot breakfast cereal made of Amaranth and had to give it a try.  The consistency is similar to Cream of Wheat or grits.  She topped hers with pecans, raisins and agave.  I dressed mine with maple syrup, hemp seeds and walnuts.  Use what you've got! This recipe serves 4.

1 c. amaranth
2 1/2 c. water
1/2-1 c. milk or soy milk

Bring amaranth and water to a boil in a saucepan. Once boiling, reduce heat and partially cover. Stirring occasionally, simmer for 25-30 minutes or until all water is absorbed. Add soy milk, a little at a time, until desired consistency. Top with your favorite oatmeal toppings.

Cold Bug Destroyer Smoothie

When I was in college there was a Jamba Juice near my work and whenever I got a cold, or just felt run down with all of the classes, work, cramming, midnight study sessions (and maybe a bit of partying thrown in there, too. :) ) I would get a berry smoothe with antioxidant boost and I always felt better within a day or so.  There isn't a Jamba Juice where I live now, so I've had to figure out my own antioxidant blend.  This smoothie also boasts a bit of silken tofu for protien (I promise you won't even know it's there!) to keep you fuller, longer.  I think that eating right is one of the best ways that we can keep our bodies working in top form. So if you find yourself curled up on the couch with a box of kleenex, give this smoothie a whirl and you should be back on your feet in no time! 

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1 c. ice cubes
1/2 c. blueberries
1/2 c. blackberries (frozen fruit is fine and a lot cheaper this time of year!)
1/4 c. drained silken tofu
2 Tbs. acai or pomegranite juice
2 tsp. agave nectar or honey
1/8 tsp. ground cinnamon or cardamom

Put everything in your blender in this order and blend on high until smooth.  If you're using frozen fruit you can reduce the ice to 3/4 cup.

Pineapple Muffins

We've been snowed/iced in for days now and it's been grey and dreary.  I thought I'd whip up a batch of these summery muffins to brighten our day.

2 cups flour
1/2 cup white sugar
1 tablespoon baking powder
1/2 teaspoon salt
1 (8 ounce) can crushed pineapple
1 egg, beaten
1/2 tsp. pineapple flavoring (find it by the vanilla extract)
3/4 cup milk
1/4 cup butter, melted

Topping:
1/4 cup butter, melted
1/4 teaspoon ground cinnamon
1/3 cup packed brown sugar
1/2 cup all-purpose flour

Preheat the oven to 375 degrees.  Grease and flour muffin pans, or line with paper liners.               

In a large bowl, stir together 2 cups flour, white sugar, baking powder and salt. Make a well in the center of the dry ingredients, and pour in the pinapple, egg, milk, pineapple extract and 1/4 cup melted butter. Mix just until blended.               

In a separate bowl, stir together the cinnamon, brown sugar, 1/2 cup flour, and 1/4 cup melted butter to make the topping.

Spoon batter into muffin cups and sprinkle with the topping mixture, crumbling it up a bit as needed.

Bake for 30 minutes in the preheated oven, until a toothpick inserted in the crown of the muffin comes out clean.               

*I found that the paper liners stuck a bit to my muffins, but once they were cooled completely they came off cleanly. 

Best Ever Pancakes

On movie nights my family and I like to do breakfast for dinner.  Tonight I whipped up these delicious pancakes.  I pour them free-hand into shapes on the griddle (mickey mouse, initials, an unsucessful lightning bolt) just like my Grandma used to do for me.   Even if they don't look very pretty, the kids love it.  Don't let the vinegar in the recipe throw you off.  It mixes with the milk to make a sort of buttermilk.  It also reacts with the baking soda in the recipe so you get nice fluffy pancakes.  We usually have some leftovers whenever we make pancakes. I just put them in the fridge and pop them in the toaster the next morning. If you've never tried a toasted pancake before, you should. They get crispy on the outside like a waffle and are delicious! 

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1 1/2 cups milk

1/4 cup white vinegar

2 tsp. vanilla extract

2 cups all-purpose flour

1/4 cup white sugar

2 tsp. baking powder

1 tsp. baking soda

1 tsp. salt

2 eggs

1/4 cup butter, melted

cooking spray

Combine milk with vinegar in a medium bowl and set aside for 5 minutes to turn to "buttermilk". 

Combine flour, sugar, baking powder, baking soda, and salt in a large mixing bowl. Whisk egg, vanilla and butter into milk. Pour the flour mixture into the wet ingredients and whisk until lumps are gone.     

Heat a large skillet over medium heat, and coat with cooking spray. Pour 1/4 cupfuls of batter onto the skillet, and cook until bubbles appear on the surface. Flip with a spatula, and cook until browned on the other side.  This makes enough to feed 4-6 hungry folks.