NYT > Health: Recipes for Health: Seeds of Promise

NYT > Health Recipes for Health: Seeds of Promise 30 May 2011, 7:44 pm Andrew Scrivani for The New York Times A few years ago, we began to hear a lot about flax seeds. Rich in omega-3 fatty acids, these seeds also are loaded with vitamin E, B vitamins and certain important minerals (manganese, potassium, calcium, iron, magnesium, zinc and selenium). Impressed, I'd buy flax seeds from time to time and add them to breads, muffins or granola. But to be honest, I never much liked the taste. Recipes for Health Each week this series will present recipes around a particular type of produce or a pantry item. This is food that is vibrant and light, full of nutrients but by no means ascetic, fun to cook and a pleasure to eat. Recipes for Health: Cornmeal and Flax-Crusted Rockfish (May 31, 2011) Recipes for Health: Flax and Mixed Grains Granola (June 1, 2011) Recipes for Health: Granola Bars With Chocolate (June 2, 2011) Recipes for Health: Raspberry Crumble (June 3, 2011) Then one day I sampled some toasted flax seeds sprinkled atop yogurt -- and that changed everything. Once toasted, they have a delicious nutty flavor similar to that of sesame seeds. I bought a bag of toasted flax seeds right away and spent a week experimenting with them in the kitchen. Flax seeds harder than sesame seeds, so it's a good idea to grind them -- coarse or fine, depending on the recipe. That way, too, all the nutrition in flax seeds is more readily available to the body. Keep what you don't use in the refrigerator or freezer, as the oils in flax seeds, like those in most nuts and seeds, will oxidize if not kept cold. Besides using them in this week's recipes, you can add ground toasted flax seeds to yogurt, smoothies, granola and baked goods. You can sprinkle them on salads or mix them into salad dressings, or even stir them into mustard, mayonnaise or other sandwich spreads. Banana Almond Flax Smoothie This substantial smoothie is perfect following a high-energy workout. 1 medium or large banana, preferably frozen, sliced 2/3 cup buttermilk, yogurt or almond milk 1 tablespoon roasted unsalted almond butter 1 tablespoon flax seeds 1 teaspoon honey or agave nectar A couple of drops of almond extract or vanilla 1. Place all of the ingredients in a blender, along with a few ice cubes if the bananas have not been previously frozen. Blend until smooth. Yield: One serving. Advance preparation: This smoothie is best if served right away. Nutritional information per serving: 337 calories; 14 grams fat; 2 grams saturated fat; 2 grams polyunsaturated fat; 6 grams monounsaturated fat; 7 milligrams cholesterol; 47 grams carbohydrates; 7 grams dietary fiber; 175 milligrams sodium; 12 grams protein Martha Rose Shulman is the author of "The Very Best of Recipes for Health." Chat about this story w/ Talkita You are receiving this email because you subscribed to this feed at blogtrottr.com. If you no longer wish to receive these emails, you can unsubscribe from this feed.