Brown flax seed is essentially equal to golden flax in nutritional value.
See the research on the suject
Flax Nutrition Profile
While flax is rich in protein, research suggests that its health benefits probably have more to do with its fatty acid and fibre profile.
| Nutrient Profile of Flax seed |
|
| Proximate |
|
| 100 grams |
|
| Food Energy |
450 Kilocalories (Calories) |
| Fat* |
41.0 grams |
| Total Dietary Fibre |
28.0 grams |
| Protein |
20.0 grams |
Orange Bran Flax Muffins
Whole oranges give these muffins a wonderful flavour
| 375 ml |
oat bran |
1 ½ cups |
| 250 ml |
all-purpose flour |
1 cup |
| 250 ml |
flax seed* |
1 cup |
| 250 ml |
natural bran |
1 cup |
| 15 ml |
baking powder |
1 tbsp |
| 2 ml |
salt |
½ tsp |
| 2 |
whole oranges (washed, quartered, seeded) |
2 |
| 250 ml |
brown sugar |
1 cup |
| 250 ml |
buttermilk |
1 cup |
| 125 ml |
canola oil |
½ cup |
| 2 |
eggs |
2 |
| 5 ml |
baking soda |
1 tsp |
| 375 ml |
raisins** |
1 ½ cups |
- In a large bowl, combine oat bran, flour, flax seed, bran, baking powder and salt. Set aside.
- In a blender or food processor, combine oranges, brown sugar, buttermilk, oil, eggs and baking soda. Blend well.
- Pour orange mixture into dry ingredients. Mix until well blended.
- Stir in raisins.
- Fill paper lined muffin tins almost to the top.
- Bake in 190Ў C (375° F) oven for 18 to 20 minutes or until wooden pick inserted in centre of muffin comes out clean.
- Cool in tins 5 minutes before removing to cooling rack.
*Flax seed may also be ground. Measure first, then grind or mill.
**For chocolate lovers, substitute white chocolate chips for raisins.
Yield: 18 muffins
Serving Size: 1 muffin
Single Serving Nutrient Values
| Calories |
275 |
Sodium |
236 mg |
| Protein |
6.1 g |
Potassium |
439 mg |
| Carbohydrate |
44.5 g |
Folate |
54 mg |
| Fibre |
5.7 g |
|
|
| Fat |
11.5 g |
|
|
Polyunsaturates Monounsaturates Saturates Cholesterol
|
5.6 g 4.0 g 1.4 g 23.6 mg |
|