Flaxeed, Linseeds, Leinsamen
Flax is a nutritious food that we can eat to improve the nutritional profile of our food. We can read the value of flax seeds in this article in Wikipedia.
Flax seeds contain high levels of dietary fiber as well as lignans, an abundance of micronutrients and omega-3 fatty acids (table). One of the main components of flax is lignan, which has plant estrogen as well as antioxidants (flax contains up to 800 times more lignans than other plant foods contain).
The question is, how can we incorporate more of this seeds into our diet? It is, after all, hard, pokey, doesn’t taste like anything, and difficult to chew on.
The best form of flax seeds to buy is crushed flax seeds. These are flour-like. When mixed with water, the ligans (or soluble fibre), hydrates, or “wakes up”, making the water slimy.
This sliminess may take a little getting used to, but it can also thicken gravies and sauces very well. This would help us to reduce our dependence on starch — a refined carbohydrate – in our cooking, while replacing it with a very nutritious product.
How to Cook With Flax Seeds
Recipe: Meat and Vegetable Stew
Season meat (here I have a fresh cut of lean pork loin) with you favourite seasoning mix. Grilled chicken mix or steak seasoning are great for this.
Heat some coconut oil in a sauce pan, fry the seasoned cuts of meat.
Add chunks of onions. Toss everything in the pan.
Close the saucepan, and let the onions sweat. Sweating the onions will bring the natural flavours and sweetness of onions to life.
Cut vegetables. How to cook eggplant? In this dish I use eggplant, and broccoli. It is always good to put loads of vegetables in your stew — for obvious reasons.
Put the eggplant into the pot. Toss around and let cook.
Put the broccoli in. I cook eggplant first, then the broccoli because I like my eggplants thoroughly done, and the broccoli crisp.
Add water to your stew. Let the stew stew
You will notice it is watery like soup, add a tablespoon of crushed linseed or flax seed.
Done! Now you can eat this low-carb stew, rich in all the necessary macro-nutrients and healthy soluble fiber and omega 3 fatty acids.
You can eat this with rice or bread — but how about Quinoa — much better.
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