today's adventure was FLAX SEED!! recently, several different friends shared an article on my google reader which gave ten suggested foods to add to your diet for better health. among them were apples, blueberries, and flax seed. now, i make a mean apple pie, and my banana bread is known for having blueberry surprise tucked inside, but i've never ever ever used flax seed. this week, i learned (from the aforementioned article) that "Flaxseed has been used for centuries for medicinal and health reasons. The seeds contain Omega-3 and -6 essential fatty acids that help reduce inflammation and strengthen cell health. It has nutritional value, very usable protein, healthy fatty acids, and minerals like magnesium, potassium, and zinc. Flaxseed is also a rich source of fiber." today, when i bought some milled flax seed, i also learned that it is naturally gluten free, which makes it a perfect fiber-booster for GF diets.
so i embarked on my first bran muffin adventure, as follows.
- 1/3 cup milled flax seed
- 1 1/3 cup flour (substitutes: 1/2 whole wheat and 1/2 white, or a gluten-free baking mix or rice flour)
- 1/2 cup oats
- 2/3 cup sugar
- 2 tsp. baking powder
- 1/2 tsp. baking soda
- 1/2 tsp. salt
- two eggs
- 1 tsp. almond extract (or vanilla)
- 1 1/2 cup finely chopped apples (i used my apple corer/peeler/slicer, then diced them even more)
- 1/2 or 2/3 cup fresh blueberries, rinsed
- 3 tsp. coconut oil, melted (or vegetable oil)
- 2/3 cup milk
yield: about 16-18 muffins.
here's a fun fact about flax seed: it can be used as a fat or egg substitute in a lot of recipes. 3 tbs. of flax seed can replace 1 tbs. of fat or oil, and if you mix 1 tbs. of flax seed with 3 tbs. of water, that equals one egg. good fats, no cholesterol, and more fiber!!
hot from the oven
can you guess which color is my favorite?
beware the blueberries that make the edges crumble while they're hot!