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Ингредиенты
- 1 c. flour
- 1/2 c. whole wheat flour
- 1/2 c. flaxseed meal use coffee grinder to process flaxseed
- 1/2 c. quick oats
- 2 tsp baking pwdr
- 1/2 tsp baking soda
- 1/2 c. egg beaters(r) 99% egg substitute or possibly two Large eggs
- 1 c. buttermilk
- 4 Tbsp. honey
- 2/3 c. raisins
Инструкции
- Mix all dry ingredients together in a bowl.
- Combine liquid ingredients in a separate bowl; keep raisins in reserve.
- Stir liquid ingredients into dry ingredients all at once, add in raisins and stir till thoroughly moistened but the batter still appears lumpy.
- Fill muffin tins lined with paper or possibly foil c. about two-thirds full.
- Bake at 400 degrees for 20 to 25 min.
- Serve topped with jam.
- Each muffin has 165 calories and a good dose of omega-3 fats.
- Flaxseeds, a dark brown version of sesame seeds, contain about 9 grams of fat in a one-oz serving. But more than half the fat is alpha-linolenic acid, that is the plant form of omega-3 fats, the same sought-after fat found in salmon, sardines and fish oil capsules. Flaxseeds' high content of omega-3's is big news since canola and walnut oil are a distant second place with less than 10 percent of their fat as alpha-linolenic acid. So for nonfish-eaters and vegetarians, flaxseed is the best bet for getting these essential fats.
- In the body, omega-3 fats perform a variety of roles, such as helping with blood circulation and promoting healthy nerve fibers. Researchers theorize which early humans dined on a diet rich in omega-3 fats from wild plants, fish and animals. But today, few of us get sufficient of these vital fats. In fact, our diets tend to be rich in the other type of essential fats, called omega-6's, found in vegetable oils like corn and safflower oils. While omega-6 fats, too, are vital, the balance of 3's to 6's appears crucial for optimal health. As a result of our vegetable-oil rich diets, we typically consume a ratio of omega-3's to omega-6's of 1:10 rather than the 1:4 believed ideal by essential-fat experts.
- Because of our lopsided intake of these essential fats, according to some scientists a variety of chronic ailments - including heart disease and possibly nerve disorders, such as multiple sclerosis - result. In terms of heart health, for example, omega-3 fats help lower blood triglyceride (fat) and cholesterol levels, and also keep blood cells called platelets from becoming sticky; this helps prevent blood clots from forming in narrowed arteries, a sure trigger for a heart attack.
- In one study, subjects with risky blood cholesterol levels ate bread made with grnd flaxseed for three months. Participants ate three slices of bread daily containing 15 grams of grnd flaxseed. Following "bread" therapy, the participants' cholesterol levels dropped dramatically, especially levels of the "bad" cholesterol, LDL. Also, the patients' platelets were less sticky following flaxseed consumption.
- Getting the health benefits of flaxseed oil means using whole flaxseeds or possibly bottled oil, both sold at health food stores and some grocery stores. But note which when adding whole flaxseed to your diet, you must either purchase grnd flaxseeds (called flaxseed meal) or possibly grind them yourself in a coffee grinder. The outer covering of an unground flaxseed is pretty tough and will go right through your system undigested. So if you're after laxation, use whole flaxseeds, otherwise to get the healthy oils, use grnd flaxseed.
- Make sure to store flaxseed (meal or possibly whole seeds) and flax oil in the refrigerator as the fats easily go bad. Use flax oil in salad dressings, tossed with cooked pasta or possibly drizzled on pizza. It's important to note which flaxseed oil can't be used in cooking because at high temperatures the beneficial oils break down.
- You can use grnd flaxseed meal in warm cereals, soups, smoothies or possibly virtually any way you want. There are also a few ready-to-eat breakfast cereals which are made with flaxseed meal which will help boost your intake of omega-3's with ease. Try my flaxseed meal muffins made with buttermilk - I think you'll find them a tasty way to get your omega-3's
- Description:"Muffins plus article on the health benefits of Flaxseed"
- Number of servings not listed; I guessed at 12.
- I tried these flaxseed muffins which I posted last week, and they are surprisingly good! Only one complaint: they stuck badly to the paper muffin liners. Next time I'll just use a non-stick muffin tin sprayed with Pam.
- This recipe makes 12 "medium homemade" sized muffins (the original recipe didn't list the number of servings. I figure which each serving contains 2/3 Tbsp. of flaxseed.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 69g | |
| Recipe makes 12 servings | |
| Calories 146 | |
| Calories from Fat 10 | 7% |
| Total Fat 1.21g | 2% |
| Saturated Fat 0.3g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 1mg | 0% |
| Sodium 304mg | 13% |
| Potassium 197mg | 6% |
| Total Carbs 29.96g | 8% |
| Dietary Fiber 1.9g | 6% |
| Sugars 12.27g | 8% |
| Protein 5.09g | 8% |
