Flax Seed ~ So Much Good from Such a Little Seed

I have used flax seed, in one way or another, for at least 6 years. Originally, while doing some research for natural health care for peri-menopause symptoms, I started to see flax seed, flax seed meal & flax seed oil come up again and again; most especially as it related to women's health.

So, the first way we used it is that THE Man & I started taking a Tablespoon per day of the oil. Some like it, some don't; I usually tell customers (I work at a health food market) who have never tasted it before that it tastes like a greasy nut. :-) lol. And if you don't like the taste or the texture of oil in your mouth, you can always put it in your smoothie, in your salad or cottage cheese, mix it in your hot cereal, etc. Just take it!

After THE Man and I started taking it, I wanted our, then, teen daughters to benefit from it ~ they DID NOT like the oily feeling of taking a Tablespoon of the oil! So, in looking for other ways for them to take it, THAT is when I started putting 1/4c of the flax seed meal in my family bread. By putting it in my homemade bread, not only did they like the sweeter, nuttier taste better than my original bread, but now they are getting the benefits of the flax. Problem solved. :-)

Flax seed, in various forms, can be used in several different ways for several different issues. **PLEASE NOTE** that in order to get the benefits of flax when you use it, you must take it either as a meal (ground-up flax seeds) or in the oil. Simply eating flax seeds does your body no good and wastes your money ~ they pass right through you. (FYI ~ For the rest of this post, when I refer to flax seeds or flax oil, I am ALSO including the use of flax seed meal ~ unless specifically mentioned; I simply don't want to write it out every time.)

Flax seeds are mostly known for their extremely high levels of Omega 3, 6 and 9 essential fatty acids (EFAs). In the oil form, you will get about 3x more Omega's/EFAs than in fish oil, plus you won't burp it up or taste the fishy taste. I often recommend it to vegetarians/vegans or people who are new at taking EFAs, because I trust it from personal experience.

Another great thing about flax seed oil is that it contains high amount of lignans. Lignans are cancer fighters and are increasingly known to have positive effect on breast, colon, prostate and skin cancers. AND . . . can slow down the aging process. Woohoo! 

Flax is simply amazing in the health benefits it provides:  

~taking it regularly can inhibit artery inflammation and reduce plaque, lower cholesterol and blood pressure, reducing the risk are heart disease. This same anti-inflammatory process can reduce symptoms of gout, lupis and reduce fibrous cysts in the breast by boosting the body's ability to absorb iodine. 

~being a fibrous seed AND anti-inflammatory, flax can help greatly with your elimination process. It helps with constipation and can relieve diverticulitis symptoms by keeping the "pouches" free of excess waste. And get this ~ it can actually help heal some of the damage in the intestinal tract. When your bowls work more smoothly, the whole process is less painful and stressful upon your body.

~a great benefit that I remember noticing in just a few short days was the difference in my skin. Because of the EFAs, my skin became better hydrated and smooth, plus it is also one of the things that I think helped rid me of my deep cystic acne (along with my homemade face wash and skin tonic). My hair has a rich shine to it, even as I age, and my nails are healthier and do not split and peal as they used to. You may also notice a difference in the severity of your eczema and dry eye symptoms, as well.

~as mentioned before, I started researching the benefits of flax on peri-menopausal/menopausal symptoms; it became a major part of my peri-menopausal/menopausal regime (1 TB flax seed oil, progesterone cream and 1,300 mg of Evening Primrose Oil, daily). I believe that this helped greatly reduce and control my hot flashes, mood swings and hormone levels during and after that transition. One the 1-year "anniversary" of my last mense, I asked THE Man if he realized that I had gone through menopause for the last year. He was stunned. He had no idea ~ I'm guessing he was waiting for me to mood swing right off the deep end and pull his hair out during the change! lol. I credit my little regime for my health and relatively easy transition. Also to be noted ~ flax helps greatly with menstrual cramps, heavy flow and in fighting endrometriosis. 

~and not to leave out our men-folk ~ the fiber and EFAs in flax can also help reduce inflammation of the prostate gland and even some infertility symptoms by keeping the sperm healthy and increasing blood flow.

So much good from such a little seed. God is SO GOOD in His provision for His children.

{ Not meant as medical advice. Please see disclaimer at bottom of this page.}

Blessings from Ohio . . . Kim<><

Top 10 Tips for the Best Bread!

OK...so how many of you LOVE Marilyn Moll a.k.a. The Urban Homemaker? (I do, I do!!!) Although I don't use her recipe for my flaxseed bread, she is who 'taught' me to make it in the best way possible. (Big secret: keep your liquids warm & your yeast cold!) If you don't get her newsletter, or have her catalogue or have never visited her website...you really should.

Here are her tips for the best bread (I think this was from an old newsletter). I've used them for years & they are great tips to follow. Want proof? Ask my family. '-)

Blessings from Ohio...Kim<><

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Here are my top tips for yeast bread baking for beginners and experienced bakers alike.

1. Use high quality "hard" white or red whole wheat flour. "Hard" refers to high protein wheat that is used exclusively for yeast breads. Purchase flour that has been refrigerated to minimize nutritional loss and use it promptly, or mill your own wheat flour. Since whole wheat flour contains all of the bran which interferes with gluten activity, it is advisable to add vital wheat gluten to boost the strength of the dough or add a little bread flour (not all purpose flour) as part of your flour. Vital wheat gluten is a natural protein derived from wheat which increases dough strength, improves bread texture and the shelf life of baked goods.

2. Use fresh yeast. Proof the yeast if you are uncertain about the quality of the yeast. Proofing is a baker's term to mean combining one teaspoon or yeast with 1/4 Cup warm water (100 ° F) and a teaspoon of sugar in a one cup measuring cup. If the mixture isn't bubbled up almost to the top of the cup in 10 minutes, discard the yeast and purchase fresh yeast. Store unused yeast in moisture, vapor proof containers in the freezer to promote shelf life. When moisture comes into contact with yeast, it quickly looses its potency. I prefer Saff Instant Yeast for reliability and more live yeast organisms per tablespoon of yeast.

3. Use warmed liquids. The ideal liquid temperature is around 110 degrees for yeast breads. When you add flour and other ingredients the temperature will drop somewhat. If you don't have a thermometer, check the water temperature on your wrist and if it isn't too hot to feed a baby then it should be just right. Yeast organisms thrive in bread dough that is about 85 degrees. Don't worry if you don't have perfect temperature, just lengthen the rising time to compensate if your dough is cooler or shorten the rising time if it is quite warm. Raising bread in a warmed oven will significantly speed rising times but the bread structure will be weak and the loaf may easily fall.If possible, allow enough time for the yeasted dough to rise naturally. Baker's call the rising time fermentation, which is essential for full development of flavor and texture.

4. Use the right amount of flour. The biggest mistake baker's make is adding too much flour while kneading the bread. Too much flour results in a dry, crumbly bread. While kneading your bread, be a little stingy with the flour, the dough should be smooth and elastic, but not sticky. If you use a teaspoon of oil on your kneading surface and on your hands you should be able to keep your dough from being too sticky and using excess flour.

5. Develop the Gluten. Another common mistake in baking bread is not getting the gluten fully developed. Gluten is the protein part of the dough which creates the structure for the dough, holding all the little air bubbles created by the yeast, and allowing the dough to rise. The secret to recognizing if the gluten is developed is to take a golf ball sized portion of dough, hold it between the thumb and index finger of both hands and gently stretch the dough in opposite directions. You should be able to flatten and stretch the dough out thin enough to let light through. If not, and the dough readily tears, you probably need to do a little more kneading. Add vital wheat gluten if your bread is not rising very well to avoid heavy dense loaves.

6. Proof the Dough. Proofing is a baking term for allowing bread dough to rise outside the oven. This crucial step will help develop flavor, and strengthen the gluten framework.

7. Shape the Loaf! There are several ways to shape a loaf but the key is to make sure all the air bubbles are squeezed out before the loaf is set to rise. Also be sure to fill your bread pans only half to two thirds full so that you don't end up with an under or over sized loaf. I have found that loaf pans that measure roughly 8" by 4" make the prettiest, highest rising whole grain loaves of bread. Whole grain doughs just don't rise as tall and pretty if wider loaf pans are used. But use what you have!!!

8. Bake the bread! Generally, bake bread at 350° F or in a moderate oven. If you are baking three or more loaves at once, that I need to rotate the outside loaves about 15 minutes before the bread is completely baked for even browning.

9. Assess the Doneness by one of the following methods. There are a number of tips in determining proper doneness. Some bakers tap the loaf for a "hollow" sound. I prefer the less subjective methods of assessing determining if the loaf is done. An instant read thermometer is invaluable. Set the thermometer for 190 degrees. When the internal temperature of the loaf reaches 190, the bread is done. Others have told me any temperature between 180 and 200° will work. If you don't have the instant read thermometer, the loaf is done when nicely browned top, bottom, and sides! Keep in mind that whole grain loaves will be much darker than white bread.

10. Enjoy! Who can resist a piece of hot, steaming, nutty and fragrant whole grain bread you made yourself now and then? Indulge a little butter on a fresh slice and savor the fruits of your efforts to nourish your family with healthy foods! Wrap cooled bread securely in high quality, re-useable bread bags. Be sure to bless others with the fruits (loaves) of your labor occasionally.

Marilyn Moll, passionate lover of old-fashioned skills, together with her sweet late husband, Duane, and three homeschooled children (now homeschool grads!) have been running urbanhomemaker.com, specializing in grain mills, Bosch mixers and products for better health for many years. Complimentary catalogs are available upon request. Join her newsletter, From the Heart of The Urban Homemaker, for tips, information, recipes, product specials and more!

Flaxseed Bread & Rolls

I have made my family's bread for quite a while . . . I can't imagine going back to store-bought bread on a regular basis. It just isn't the same. About 2 years ago I started reading up on women's health . . . both as a benefit for myself and my 2 daughters. One of the things that I discovered is that Omega 3's and lignans are vital to a woman's health . . . monthlies, skin, hair, nails, mood, etc. Some of the best places to find these are in fish, olive oil and flaxseed oil. We are not huge "fish fans" but I DO use olive oil in just about everything except baking sweets (then I use safflower oil).

I take a tablespoon of Flaxseed oil everyday. It's not a problem for me, but my daughters don't really like it. Since I wanted a way to fit more Flax into my family's diet I came up (by Divine inspiration, I'm sure) with putting Flaxseed Meal in my bread!! I also put it in my dinner roll recipe.

I used to mix and knead my bread dough by hand, but now I let my bread machine do it, then I let it do the last rise and then bake in a bread/loaf pan in my oven.

Here are my recipes that I have tweaked over the years...I hope you enjoy . . . KW<><

FLAXSEED BREAD
{2 lb. loaf}
1-1/3 c. hot water (the hotter, the better, but not boiling)
2 ts. butter (or margarine ~ I recommend Earth Balance, it is non-hydrogenated)
4 c. unbleached bread flour (I also enjoy 2 c bread flour & 2 c whole wheat)
1/4 c. flaxseed meal
1 TB. dough enhancer (**optional)
5 ts. sugar OR Sucanat (depends on your sweet-tooth)
1-1/2 ts. sea salt (OR Real Salt ~ remember that Real Salt is "saltier" than sea salt)
1 TB. (heaping) yeast (cold - kept in frig)

1) Add ingredients into your bread machine in order as listed above.

2) Use your finger or a measuring spoon to form a well (hole) in the mixture to pour the yeast into. NEVER let your yeast come into contact w/a liquid before mixing. NOTE ~ hot water & cold yeast will make your bread rise higher & more successfully; however, if it is raining on the day you bake your bread the rise will not be quite so high.

3) Set machine on "Dough." Mine will knead and rise for about 1-1/2 hours.

4) About 10 minutes before cycle is complete, set oven on "warm" to pre-heat. While oven is warming, spray or grease your loaf pan. After about 10 minutes, turn oven OFF. Take bread out of machine, punch down, shape into loaf and put in a loaf pan, set bread in oven and let rise for 45 minutes. You may cover w/a clean, light-weight dish towel if you wish.

5) REMOVE TOWEL, if used. Set oven at 375 degrees and bake bread for 27-30 minutes.

6) ENJOY!!!

FLAXSEED ROLLS

Same recipe ingredients as above.

Follow 1), 2) and 3) above.

4) Before cycle is complete, set oven on "warm" for 5-10 minutes. Then turn oven OFF. On a floured board, punch down and knead dough for about 5 minutes, shape into a ball and place on lightly floured cookie sheet, cover and let rise in warmed oven for 30 minutes.

5) Divide dough by placing 3 small rolled balls into each cup of a GREASED or SPRAYED muffin pan.

6) Cover w/clean, light-weight dish towel, if you wish. Let rise in warm oven for 30-45 minutes.

7) REMOVED TOWEL, if used. Bake at 400 degrees for 10-12 minutes.

8) ENJOY!!