Flaxseed is rich in alpha-linolenic
acid, which the body converts into omega-3 fatty acids. Omega-3s
help support a healthy heart.
Thanks goes to Ronald R.C.
of Medford, Oregon, for contributing this recipe for a tasty
way to help prevent breast cancer.These muffins make
for a delicious snack as well.
1 1/4 cups all-purpose flour
+ 1/4 cup gluten flour
1 1/2 teaspoons baking soda
2 cups ground flaxseed
1 teaspoon nutmeg or cardamom
1/2 cup packed brown sugar + 1/3 cup molasses
1 1/2 cups buttermilk
1 mashed ripe banana
2 handfuls nuts or raisins
Bake in an unlined muffin tin sprayed with cooking spray at 350° F for about 30 minutes. Makes 8 big muffins. They don't rise much, so it's ok if the cups are filled fairly full.
You'll need five very ripe bananas to make this loaf.
Mash bananas and set
aside.
In separate bowl, cream:
1/3 c. butter
1 egg
1c. pure maple syrup (no sugar added)
Add dry
ingredients:
2 c. whole wheat flour
3 tsp. Baking powder
1/2 tsp baking soda
1/2 tsp. sea salt
Slowly mix together trying
to avoid any lumps and add mashed bananas. To this mixture
add 1 c. of chopped walnuts or pecans.
Pour batter into well-greased
loaf pan. (Use cooking spray for easy coating. Make
sure your cooking spray is pure vegetable oil and propellant
-- nothing else.) Use a knife to mound the batter slightly
around the edges of the pan to make a nice even top.
Then top with several whole pecans or walnuts in a straight
line down the middle of the loaf for extra appeal.
Bake at 350 degrees F
for 25 minutes and then at 300 degrees F for another
30 minutes. Test for doneness with a toothpick.
Who says you can't have your
pie and eat it too? With this basic whole wheat pie crust
recipe you can create a healthier dessert that will satisfy
even your most discriminating sweet tooth.
Measure flour into a
medium-size bowl. Add butter and cut into flour. Add
oil slowly and continue to cut or mix until dough looks
crumbly. Slowly add ice water and mix until you can
gather the dough into a ball. Place dough on a floured,
flat surface or wax paper.
Flatten the dough with
your hand, sprinkle a little flour over dough and roll
out to form a circle about 12 in. Invert into a 9-inch
pie pan (sprayed with cooking spray and lightly dusted
with flour). Flute edges and cut off excess dough with
a knife. Prick dough several times with a fork to prevent
bubbling. Set aside.
Apple Filling
4 cups sliced apples
1/3 cup honey
1 tablespoon melted butter
2 tablespoons whole wheat flour
1/2 teaspoon nutmeg
1/2 teaspoon cinnamon
Combine apples, honey,
flour and spices. Mix thoroughly. Pour into prepared
crust and bake in a preheated 350 degree F oven for
45 minutes. Makes 1, 9-inch pie.
For variety, try fruit
tarts. Just divide the pie dough into six equal portions
and roll each one into a 5-inch circle about 1/4 inch
thick. Fit the dough over the backs of six muffin tins,
fitting tightly around the tins by pressing with your
fingers. Prick the dough with a fork and bake in a preheated
450 degrees F oven for 12 to 15 minutes (or until browned).
Cool and remove carefully from tins. Add your favorite
fruit mixture (cooked and thickened with tapioca) and
refrigerate.
These statements have
not been evaluated by the Food and Drug Administration. These
products are not intended to diagnose, treat, cure or prevent
any disease.
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