Chia and Flax Seeds - The Wonder Foods

Chia and Flax Seeds – The Wonder Food

CHIA SEEDS – THE WONDER FOOD

1


2


Compiled and Edited

3


Chia and Fax Seeds – The wonder Foods © John Public A Production of Taoshobuddha Meditations and Taoshobuddha Health Food Network for free sharing via download only.

Taoshobuddha (TAOSHOBUDDHACYBERLIBRARY) on Scribd www.scribd.com/TAOSHOBUDDHACYBERL Ibrary

4


The word Taoshobuddha comes from three words, ‘tao,’ ‘sho,’ and ‘Buddha’. The word Tao was coined by the Chinese master, Lau Tzu. It means that which is and cannot be put into words. It is unknown and unknowable. It can only be experienced and not expressed in words. Its magnanimity cannot be condensed into finiteness. The word Sho implies, that which is vast like the sky and deep like an ocean and carries within its womb a treasure. It also means one on whom the existence showers its blessings. And lastly the word Buddha implies the Enlightened One; one who has arrived home. Thus, Taoshobuddha implies one who is existential, on whom the existence showers its blessings and one who has arrived home. The Enlightened One! 5


6


Content 1. 2. 3. 4. 5. 6.

Preface 8 Chia Seeds - An Ancient Super food 10 Who Brought this Super-Food Back? 16 Description – Chia Plant 18 Food preparation 22 Nutrient content and potential health benefits 24 7. Chia Seed - The Ancient Food of the Future 27 8. What Chia Can Do For You! 44 9. Edible gum 53 10. Gond Laddoo 57 11. Gond Katira 60 12. Gond Katira Drink 64 13. Flaxseed 66 14. Chia Seeds and Flaxseeds 105 15. Flaxseed Health Drinks 124 16. Blue Agave – Natural Sweetener 130

7


Preface

E

ver since I came to know that consciousness alone is and pervades the entire cosmos my emphasis has been the transformation of human consciousness. And how to share this light and awareness with people has been the way of life. The task of transformation of human consciousness is multi-dimensional. It requires working at various levels – body, mind, and consciousness. Each one of these needs nourishment. Human body needs nourishment in the form of foods its quality and lovingness with which these foods are prepared. At the level of the mind a deep understanding and willingness to 8

Chia and Flax Seeds – The Wonder Food explore ways and means of higher levels of energy is required. In the subsequent pages I am introducing two wonder foods – CHIA SEEDS and FLAX SEEDS. These are loaded with nutrition, vitamins, fiber, Omega 3 Fatty Acid and various other minerals and trace elements. There are various means of including these wonder foods in your daily diets. The benefits are tremendous. It is up to you to incorporate these into your daily foods so that you attain to higher levels of health and healing energy. This is the Taoshobuddha Taoshobuddha Network.

constant effort of Meditations and Health Food

Love

9


Chia Seeds - An Ancient Super food

N

ot all chia seeds grown today are super foods - that is my consideration from my personal experience. Chia was documented to exist as a food in 3500 BC. They were cherished in Central America before the Spanish Invasion 1400-1500’s. The chia seeds have become very wellknown and demanded within the last few years. But I have been looking for a particular quality - possibly like that quality that existed over a thousand years ago. For health-conscious, calorie counting consumers, chia seeds are being touted 10

Chia and Flax Seeds – The Wonder Food as the next big thing in whole grains. Once reserved for silly sprouted terracotta figurines, the little black seeds are taking on the natural foods world, appearing in everything from smoothies to cereal. Chia seeds as the foodstuff gain fast popularity for its energizing properties and nutritional benefits. Derived from the desert plant Salvia Hispanica, chia seeds are full of dietary fiber, protein, nutrients and more Omega-3 fatty acids than any other natural source. Seattle-based nutrition, fitness and well-being coach, Jennifer Jordan says that Super-Foods are an integral part of her ‘For the Glow’ program, a 30-day intensive for weight loss, metabolic reset and sculpting lean muscle. “This tiny super-seed is a powerhouse of nutrition – packed with properties that can boost athletic endurance, improve digestion, and even improve joint pain and reduce inflammation,” says Jordan When combined with liquid, chia seeds form a gel due to the soluble fiber they 11

Chia and Flax Seeds – The Wonder Food contain. They have the capability to absorb more than nine times their weight in water. These low-calorie wonders are frequently used for weight loss, making dieters feel full – faster and longer. For those with gluten sensitivities, chia seeds contain no gluten, making them a suitable replacement for grains like wheat, barley, rye and oats. Jordan uses chia seeds for everything from thickening Salad Dressing to creating the perfect pudding (blend almond milk, chia seeds and raspberries). She encourages her clients to incorporate 1-2 tbs. of chia into their daily diets via green smoothies, freshpressed juices, chia pudding or salad dressings. Wondering how else you can use chia seeds? Here are 10 ways to get you started: 1. Soak chia seeds in milk and mix through hot oatmeal. 2. Sprout the seeds and use in salads. 12


3. Mix ground seeds with ground beef to make meatballs. 4. Soak seeds in beaten eggs and use this mix to make a frittata. 5. Add ground chia seeds to flour when making bread. 6. Sprinkle seeds over a salad. 7. Add whole seeds to granola. 8. Mix ground seeds with butter or peanut butter for a nutritious spread. 9. Grind seeds and mix with flour, milk and eggs to make pancakes. 10. Eat chia seeds whole and raw as a snack. 11. Make Manchurian dumplings by adding ground chia Seeds.

13

Chia and Flax Seeds – The Wonder Food 12. You can invent as many ways as you can to incorporate this Super-Food in your daily diets.

Rasmalai with Chia Seeds

Whether you are looking to lose weight or increase your health and energy, there seem to be a lot of good reasons and easy ways to work these “miracle seeds” into your diet. The word chia is derived from the Nahuatl word chian, meaning oily. The present Mexican state of Chiapas received its name from the Nahuatl ‘chia ‘water’ or ‘Chia River.’ 14

Chia and Flax Seeds – The Wonder Food It is one of the two plants known as chia, the other being Salvia columbarium which is more commonly known as the golden chia. Salvia Hispanica, commonly known as chia, is a species of flowering plant in the mint family, Lamiaceae, native to central and southern Mexico and Guatemala. The 16th century Codex Mendoza provides evidence that it was cultivated by the Aztec in preColumbian times; economic historians have suggested that it was as important as maize as a food crop. It is still used in Mexico and Guatemala, with the seeds sometimes ground, while whole seeds are used for nutritious drinks and as a food source.

15


Who Brought this Super-Food Back?

I

t was a small who group decided to bring back a few of the lost foods of this era which included chia seeds. A project was started called the Northwestern Argentina Regional Project. The project was started in 1991 with an agreement between Partners of the Americas Inc., a non-profit organization with headquarter in Washington DC, and Agropecuaria El Valle S.A., an agricultural enterprise with offices in Buenos Aires and Catamarca, Argentina. This technical cooperation was made possible through the Farmer to Farmer program, financed by the Congress of the United States as a part of its ‘1990 95 Farm Bill’, under Public Law 480 16

Chia and Flax Seeds – The Wonder Food agreement, and the Agency for International Development (USAID).

Reference: http://www.hort.purdue.edu/newcrop/p roceedings1996/v3-045.html

17


Description – Chia Plant

C

hia is an annual herb growing to 1 m (3.3 ft.) tall, with opposite leaves 4–8 cm (1.6–3.1 in) long and 3–5 cm (1.2–2.0 in) broad. Its flowers are purple or white and are produced in numerous clusters in a spike at the end of each stem. Chia is hardy from USDA Zones 9-12. Many plants cultivated as S. hispanica are actually S. lavandulifolia.

18


Salvia Hispanica Plant

Chia Seeds Chia is grown commercially for its seed, a food that is rich in omega-3 fatty acids, since the seeds yield 25–30% extractable oil, including α-linolenic acid (ALA). Chia seeds are typically small ovals with a diameter of about 1 mm (0.039 in). They are mottle-colored with brown, gray, black and white. 19


Chia field

Chia seed is traditionally consumed in Mexico, and the southwestern United States, but is not widely known in Europe. Chia (or chian or chien) has mostly been identified as Salvia hispanica L. Today, chia is grown commercially in its native Mexico, and in Bolivia, Argentina, Ecuador, Australia, and Guatemala. In 2008, Australia was the world’s largest producer of chia. A similar 20

Chia and Flax Seeds – The Wonder Food species, Salvia columbariae or golden chia, is used in the same way but is not grown commercially for food. Salvia hispanica seed is marketed most often under its common name ‘chia’, but also under several trademarks worldwide.

21


Food Preparation

I

n 2009, the European Union approved chia seeds as a novel food, allowing up to 5% of a bread product’s total matter. Chia seed may be eaten raw as a whole seed, providing protein, fats, and fiber. Ground chia seed is sometimes added to Pinole, coarse flour made from toasted maize kernels. Chia seeds placed in water or fruit juice are consumed in Mexico and known as chia fresca. The soaked seeds are gelatinous in texture and are used in gruels, porridges, and puddings. Ground chia seed is used in baked goods including breads, cakes, and biscuits. Chia sprouts are used in a similar manner as alfalfa sprouts in salads, sandwiches and other dishes. Chia 22

Chia and Flax Seeds – The Wonder Food sprouts are sometimes grown on porous clay figurines which have led to the popular U.S. novelty item of the Chia Pet. The seeds can also be placed in water, juices or tea producing mucilage which can be consumed as a beverage.

23


Nutrient content and potential health benefits

I

n a one-ounce (28 g) sample, dried chia seeds contain 9% of the Daily Value for protein (4g), 13% fat (9g) (57% of which is ALA) and 42% dietary fiber (11g), based on a daily intake of 2000 calories. The seeds also contain the essential minerals phosphorus, manganese, calcium, potassium and sodium in amounts comparable to other edible seeds, such as flax or sesame. Although some research indicates potential for dietary health benefits in certain disease conditions, this work remains sparse and inconclusive.

24

Chia and Flax Seeds – The Wonder Food Mesoamerican usage S. hispanica is described and pictured in the Mendoza Codex and the Florentine Codex, 16th century Aztec codices created between 1540 and 1585. Both describe and picture Salvia hispanica and its usage by the Aztec. The Mendoza Codex indicates that the plant was widely cultivated and given as tribute in 21 of the 38 Aztec provincial states. Economic historians suggest that it was a staple food that was as widely used as maize. Aztec tribute records from the Mendoza Codex, Matrícula de Tributos, and the Matricula de Huexotzinco (1560)—along with colonial cultivation reports and linguistic studies—give detail to the geographic location of the tributes, and provide some geographic specificity to the main S. hispanica growing regions. Most of the provinces grew the plant, except for areas of lowland coastal tropics and desert.

25

Chia and Flax Seeds – The Wonder Food The traditional area of cultivation ranged from north-central Mexico south to Guatemala. A second area of cultivation was in Nicaragua and southern Honduras.

26


Chia Seed - The Ancient Food of the Future By: William Anderson

I

n the last twenty five years, there has been a resurrection in the definition of medicine, a resurrection that amplifies the significance of our eating habits and our lifestyle. Medicine is not only defined as a treatment for illness and disease, it is now understood to be for the prevention of illness and disease. That would mean, for example, laughter is a medicine because research found it to boost the immune system. Exercise is good medicine for its cardio-vascular stimulation, muscle toning and flexibility and expelling toxins and for giving you a feeling of well-being, all immune boosters. To express a positive attitude 27

Chia and Flax Seeds – The Wonder Food towards life is not only good medicine for you, it is good medicine for those in contact with you. But the most important medicine, especially for the prevention of illness and disease, is our diet. It only needs our cooperation in supplying proper hydration and the needed nutrients to effectively maintain a state of well-being. Research has revealed that more than two thirds of all deaths in the United States are diet related. More than 50% of all deaths are caused from coronary occlusion, blockage of the blood flow to the heart and/or the brain. These are all preventable deaths according to the Journal of American Medical Association which published in 1961 that, “All coronary occlusion can be eliminated by 97% through a vegetarian diet.” Fourteen hundred American’s are dying of cancer every day. In the prestigious Advances in Cancer Research, they concluded, “At present, we have overwhelming evidence… (that) none of 28

Chia and Flax Seeds – The Wonder Food the risk factors for cancer is… more significant than diet and nutrition.” Because the question of what might be the optimum diet can, at times, be emotionally charged for many people, having had a significant emotional commitment in believing they know what’s best, I would like to suspend the issues of diet and introduce you to a “super” food that all would agree on. It is known as the Chia Seed. Once valued so much that it was used as currency, this unique little seed has exceptional nutritive and structural benefits. Chia is familiar to most of us as a seed used for the novelty of the Chia Pet™, clay animals with sprouted Chia seeds covering their bodies. Little is known, however, of the seeds tremendous nutritional value and medicinal properties. For centuries this tiny little seed was used as a staple food by the Indians of the south west and Mexico. Known as the running food, its use as a high energy endurance food has been 29

Chia and Flax Seeds – The Wonder Food recorded as far back as the ancient Aztecs. It was said the Aztec warriors subsisted on the Chia seed during the conquests. The Indians of the south west would eat as little as a teaspoon full when going on a 24 hrs forced march. Indians running form the Colorado River to the California coast to trade turquoise for seashells would only bring the Chia seed for their nourishment. If you try missing a spoonful of Chia in a glass of water and leaving it for approximately 30 minutes or so, when you return the glass will appear to contain not seeds or water, but an almost solid gelatin. This gel-forming reaction is due to the soluble fiber in the Chia. Research believe this same gelforming phenomenon takes place in the stomach when food containing these gummy fibers, known as mucilages, are eaten. The gel that is formed in the stomach creates a physical barrier between carbohydrates and the digestive enzymes that break them down, thus slowing the conversion of carbohydrates into sugar. 30

Chia and Flax Seeds – The Wonder Food In addition to the obvious benefits for diabetics, this slowing in the conversion of carbohydrates into sugar offers the ability for creating endurance. Carbohydrates are the fuel for energy in our bodies. Prolonging their conversion into sugar stabilizes metabolic changes, diminishing the surges of highs and lows creating a longer duration in their fueling effects. One of the exceptional qualities of the Chia seed is its hydrophilic properties, having the ability to absorb more than 12 times its weigh in water. Its ability to hold on to water offers the ability to prolong hydration. Fluids and electrolytes provide the environment that supports the life of all the body’s cells. Their concentration and composition are regulated to remain as constant as possible. With Chia seeds, you retain moisture; regulate, more efficiently, the body’s absorption of nutrients and body fluids. Because there is a greater efficiency in the utilization of body fluids, the electrolyte balance is maintained. 31

Chia and Flax Seeds – The Wonder Food Example: Fluid and electrolyte imbalances occur when large amounts of fluids are lost resulting from vomiting, diarrhea, high fever, or more commonly from sweating? The loss of extracellular fluid occurs in these conditions. Intercellular fluid then shifts out of cells to compensate, causing abnormal distribution of electrolytes across cell membranes resulting in cellular malfunction. Therefore retaining and efficiently utilizing body fluids maintains the integrity of extracellular fluids, protecting intercellular fluid balance. The results of which ensure normal electrolyte dispersion across cell membranes (electrolyte balance), maintaining fluid balances, resulting in normal cellular function. Chia seeds are the definitive hydrophilic colloid for the 21st century diet. Hydrophilic colloids, (a watery, gelatinous, glue-like substance) form the underlying elements of all living cells. Chia Seeds possess the property of readily taking up and giving off the substances essential to cell life. The precipitation of the hydrophilic colloids causes cell death. 32

Chia and Flax Seeds – The Wonder Food The foods we eat, in the raw state, consist largely of hydrophilic colloids. When cooked on the other hand, precipitates its colloidal integrity. This change in the colloidal state alters the hydration capacity of our foods so as to interfere with their ability to absorb digestive juices. If we were to eat a raw diet we would not need to introduce the addition of any hydrophilic colloid to our diet. Uncooked foods contain sufficient hydrophilic colloid to keep gastric mucosa in the proper condition. But even with raw foods, they must first be partially broken down by the digestive juices, beginning in the mouth and continuing through the upper tract, to allow the gelatinous reaction to take place. Because of this upper tract digestive process, those who suffer from slow digestion, gas formation, relaxed cardia and heartburn in which the burning is due to organic acids instead of an excess of the normal hydrochloric acid, which frequently accompanies chronic inflammation disease affecting such 33

Chia and Flax Seeds – The Wonder Food organs as the heart, lungs, gall bladder and appendix, are usually restricted from eating raw foods. A hydrophilic colloid incorporated with these foods may be used either in connection with the patient’s regular food or with whatever diet the physician feels is best suited for his patient. The patient with gastric atony (a large distended stomach lacking in tone as seen in a horse that is a windsucker and continuously swallows air. Predisposes to chronic indigestion) or nervous indigestion who complains of heartburn and/or vomiting four to five hours after eating is often helped. There is a lessening of emptying time if the stomach and an improvement in gastric tone. A strict dietary regimen is at as necessary when the hydrophilic. Chia seed may be used in conjunction with almost any diet your doctor or nutritionist feels is necessary for your condition. The Chia’s hydrophilic colloidal properties help the digestion of any foods contributing to the patients 34

Chia and Flax Seeds – The Wonder Food suffering as a result of a sour stomach. Even if you have sensitivity to certain foods, they may be tolerated with slight discomfort or none at all if a hydrophilic colloid is made a part of your diet. The positive effects on the digestion in the upper portion of the gastrointestinal tract often leads to puree their foods may find benefits from hydrophilic colloids which may lead to eliminating the necessity for pureeing. Even raw vegetables, green salads and fruits, which are largely restricted, may often be given to these patients with little or no discomfort after a short time. There are several hydrophilic foods available that offer these natural benefits. Cactus juice, beet juice, agar, the edible seaweeds, and many proprietary preparations, which include the silica gels, mucilaginous substance of vegetables origin, are among colloids that prove effective. Each one of the above mentioned substances have one or more drawbacks. They are either too expensive, they may produce toxic side effects, bad tasting, not readily available, insufficient hydration capability, or it is indigestible. 35

Chia and Flax Seeds – The Wonder Food Chia seed, a muscle and tissue builder and an energizer of endurance with extensive hydration properties, possesses none of the above disadvantage, and because if its physiochemical properties, supports effective treatment in immediate problems of digestion. Exactly why this should be true may be puzzling at first. However, if we consider the effect of unusual irritation upon the nerves of the gastrointestinal canal, it is reasonable to think that a less violent and more balanced digestion might quieten the activity of the otherwise hyperactive gut. Inasmuch as the same foods, which formerly produced irritation, may frequently be continued without harm when hydrophilic colloids are used. The relief to nerve irritation seems to offer a logical explanation. The change, in the lower gastrointestinal tract, is due to the effect of the hydrophilic colloid and to a more complete digestion-taking place along the entire tract due to physiochemical alterations. Both factors are important, as there is undoubtedly a better assimilation of 36

Chia and Flax Seeds – The Wonder Food food that supports enhanced nutritional absorption while significantly extending necessary hydration as well as encouraging proper elimination. As a source of protein, the Chia, after ingestion, is digested and absorbed very easily. This results in rapid transport to the tissue and utilization by the cells. This efficient assimilation makes the Chia very effective when rapid development of tissue takes place, primarily during growth periods if children and adolescents. Also for the growth and regeneration of tissue during pregnancy and lactation, and this would also include regeneration of muscle tissue for conditioning, athletes, weight lifters, etc. Another unique quality if the Chia seed is its high oil content and the richest vegetables source for the essential omega-3 fatty acid. It has approximately three to ten times the oil concentrations of most grains and one and a half to two times the protein concentrations of other grains. These oils, unsaturated fatty acids, are the essential oils your body needs to help 37

Chia and Flax Seeds – The Wonder Food emulsify and absorb the fat soluble vitamins, A, D, E, & K. Chia seeds are rich in the unsaturated fatty acid, linoleic, which the body cannot manufacture. When there are rich amounts of linoleic acid sufficiently supplied to the body trough diet, linoleic and arachidonic acids can be synthesized from linoleic acid. Arachidonic acid is an omega-6 fatty acid involved in cell regulation. Although omega-6 fatty acids are essential for health, people tend to consume too much of these substances, according to the University of Maryland Medical Center (UMMC), and arachidonic acid in particular is associated with inflammation. Inflammation can contribute to accumulation of plaque in arteries, which may increase the risk of coronary artery disease, heart attack and stroke, according to the Mayo Clinic. People obtain arachidonic acid by eating meat, seafood and eggs.

38

Chia and Flax Seeds – The Wonder Food Read more: http://www.livestrong.com/article/1083 31-arachidonic-acid foods/#ixzz25Ad7bae3 Unsaturated fatty acids are important for respiration of vital organs and make it easier for oxygen to be transported by the blood stream to all cells, tissues, and organs. They also help maintain resilience and lubrication of all cells and combine with protein and cholesterol to form living membranes that hold the body cells together. Unsaturated fatty acids are essential for normal glandular activity, especially of the adrenal glands and the thyroid gland. They nourish the skin cells and are essential for healthy mucus membranes and nerves. The unsaturated fatty acids function in the body by cooperating with vitamin D in making calcium available to the tissues, assisting in the assimilation of phosphorus, and stimulating the conversion of carotene into vitamin A. Fatty acids are related to normal 39

Chia and Flax Seeds – The Wonder Food functioning of the reproductive system. Chia sees contain beneficial long-chain triglycerides (LCT) in the right proportion to reduce cholesterol on arterial walls. The Chia seed is also a rich source of calcium as it contains the important mineral boron, which acts as catalyst for the absorption and utilization of the calcium by the body. Chia, as an ingredient, is a dieter’s dream food. There are limitless ways to incorporate the Chia seed into your diet. Chia must be prepared with pure water before using recipes. The seed will absorb 9 times its weight in water in less than 10 minutes and is very simple to prepare. Food Extender/Calorie Displacer: The optimum ratio of water to seed, for most recipes, is 9 part water to 1 part seed. One pound of seed will make 10 pounds of Chia gel. This is the most unique structural quality of the Chia seed. The seed’s hydrophilic (water absorbing) saturated cells hold the water, so when it is mixed with foods, it 40

Chia and Flax Seeds – The Wonder Food displaces calories and fat without diluting flavor. In fact, I have found that because Chia gel displaces rather than dilutes, it creates more surface area and can actually enhance the flavor rather than dilute it. Chia gel also works as a fat replacer for many recipes.

Making Chia Gel (9 to1 ratio) Put water in a sealable plastic container and slowly pour seed into water while briskly mixing with a wire whisk. This process will avoid any clumping of the seed. Wait a couple of minutes, whisk again and let stand for 5 to 10 minutes. Whisk again before using or storing in refrigerator (Gel will keep up to 2 weeks). You can add this mix to jams, jellies, hot or cold cereals, yogurts, mustard, catsup, tartar sauce, BBQ sauce, etc. Add the gel, from 50% to 75% by volume, to any of the non-bake mentioned foods, mix well and taste. You will notice a very smooth texture with the integrity of the flavor intact. In addition to adding up to 50% to 75% 41

Chia and Flax Seeds – The Wonder Food more volume to the foods used, you have displaced calories and fat by incorporating an ingredient that is 90% water. Use Chia seeds as a fat replacer, for energy and endurance, or for added great taste, buy substituting the oil in your breads with Chia gel. Top your favorite bread dough before baking with Chia gel (for toping on baked goods, breads, cookies, piecrust, etc., reduce the water ration to 8 parts water to 1 part Chia seed) for added shelf life. The Chia seed is the nutritive enhancements when used as an ingredient. It was also used by the Indians and missionaries as a poultice for gunshot wounds and other serious injuries. They would pack the wounds with Chia seeds to avoid infections and promote healing. If you place a seed or two in your eyes it will clean your eyes and will also help to clear up any infections. There is a wealth of benefits beyond the information outlined in this article and treasure-trove of benefits yet to be 42

Chia and Flax Seeds – The Wonder Food discovered. Chia seed, having a qualitatively unique situational richness along with a profound nutritive profile is one of man’s most useful and beneficial foods and is destined to be the Ancient Food of the Future. There is Truth in the information outlined in this article. Truth flows with the fluidity and ease as the valley’s river. Each drop, as with each word flows as the river in the Truth that reaches to and becomes the ocean.

43


What Chia Can Do For You!

C

hia seeds are very small. These seeds are only a little larger than a poppy seed. Every seed has a tiny pattern on the shell, of slightly different colors. Chia seed has two main colors ‘white’ which is mostly gray, tan and white, and ‘black’ which are actually dark brown, dark gray and black. Each color of seeds has advantages, that is why one brand mixes together both colors of chia seeds in every bag. The black seeds have a higher level of ‘Anthocyanins’ which are pigments plants use to create dark colors. These have anti-oxidant properties to help your health! If you would like to know more about the difference between 44

Chia and Flax Seeds – The Wonder Food black and white chia, use the Black and White Chia Article. Chia will sprout if you plant it. You can eat the sprouts, so long as they are fresh and you know that they are free from pesticides or soil contaminants. The sprouts are healthy too! They have a slightly spicy flavor. Chia will stay fresh for two whole years if you keep it in a cool, dry place. Our bags are ideal because they have an easy, re-seal-able top! Chia Seeds are a super food that you should know about! Chia seeds are quite remarkable. In fact, they are one of the most nutritious superfoods known! Chia is an edible seed that comes from a member of the mint family called Salvia Hispanica, which grows in southern Mexico. It used to be a common crop centuries ago, but was nearly forgotten. Now, it is making a comeback and more readily available.

45

Chia and Flax Seeds – The Wonder Food Chia health benefits and chia nutrition facts 1. Chia seeds help Stabilize blood sugar and reduce junk food cravings. Chia seed has gel forming quality that is due to soluble fiber in the chia. In your digestive system, this gel actually slows down the conversion of carbohydrates to sugar, thus helps to stabilize blood sugar. By eliminating the peaks and valleys of your blood sugar, you get a more consistent energy level and reduced cravings for junk foods. 2. These seeds help your concentrate and improve your mood - Chia is an excellent source of Essential Fatty Acids, which are critical for concentration and other brain functions. 3. Energize now, Sustained energy later! - Chia has great nutrients like proteins, essential fatty acids, antioxidants, fiber, and complex carbohydrates to energize you. 46

Chia and Flax Seeds – The Wonder Food Chia can provide good stamina and energy over time due to its slowing of the sugar conversion mentioned earlier. In fact, it has been called the runners food and was used by the Aztec Indians for long distance runs and endurance. 4. Fills you up - Chia seeds actually swells in water and help to make you feel full and potentially eat less. Take a look at the chia seed picture again and see how much each seed actually swells in just a few minutes. 5. Chia Seeds lower your cholesterol and improves your heart health. Remember what causes chia to swell in water? Chia is high in soluble fiber. It is the soluble fiber that helps lower cholesterol. 6. Digestive Health - Chia has both soluble fiber (which forms the outer gel), and insoluble fiber. Both types of fiber are healthy for the digestive system. The insoluble fiber helps cleans the 47

Chia and Flax Seeds – The Wonder Food intestinal tract. The soluble fiber can act as a prebiotic and help feed the good bacteria in your digestive system. 7. Regular use of Chia seeds helps build lean muscle mass. Chia is high in protein and helpful in a weight loss or muscle building diet. It is even low-carb and vegetarian. 8. Chia seeds help in getting better nutrition from other foods as well. Remember the gel mentioned earlier. Well, by maintaining the proper level of hydration and electrolytes in your stomach you actually optimize your body’s ability to effectively absorb other nutrients. Also the essential fatty acids in chia help the body emulsify and absorbs the fat soluble vitamins A, D, E, and K. 9. Build strong bones - Chia not only contains calcium, but it also contains the trace mineral boron, which speeds the rate at which 48

Chia and Flax Seeds – The Wonder Food calcium is absorbed and utilized by the body. 10. Healthy nails, skin, and hair van be obtained by the regular use of Chia Seeds. Remember that chia seeds are loaded with over 60% essential fatty acids? Not only are they good for your mental clarity, instead the same essential fatty acids help skin, nails, and hair grow strong and healthy. They are also a great source of protein, which is essential to grow healthy hair, nails, and skin. 11. Maximum hydration - Chia is said to help maintain hydration which can be helpful for endurance athletes. Presoak chia seeds before your workout and consumption.

Chia Nutrition Information Super Soaker - Chia seeds can soak up to ten times their weight in water! In just a few minutes chia swell to several times its size. If it were to soak for a 49

Chia and Flax Seeds – The Wonder Food half an hour or so, the gel effect is even more dramatic. The gel is actually soluble fiber that is swelling in the water into hydrophilic colloid that has a medicinal affect for many digestive health issues. Chia seeds are excellent source of omega-3 fatty acids. Chia seeds are the best plant source of omega-3’s known. They contain over 60% essential fatty acids. They contain more omega-3’s than even flax seed. Omega fatty acids are important for concentration and brain health as well as other metabolic processes. Easy access - Flax seed is fantastic (if you do not know its benefits, you should do a bit of research or give it a try). However, Chia seed is even better than flax in many ways. Chia seeds do not need to be ground for their nutrients to be available to the body. Furthermore chia is very shelf stable without the need for fancy packaging or concern of rancidity. Chia seeds are loaded with antioxidants, vitamins and minerals. Chia seeds 50

Chia and Flax Seeds – The Wonder Food provide calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, zinc, and even boron that helps in the absorption of calcium by the body. Chia is a gluten free source of fiber and nutrition. If you have food allergies, check with your doctor, but chia is generally beneficial to the digestive system. Chia is high source of protein. It is composed of over 20% protein, which is about 2 to 3 times higher than other seeds and grains. If you are a vegetarian looking for protein sources, check out chia! Plus, the protein source in Chia is readily digestible and available to the body. When you are pregnant or a weight lifter then chia seeds can provide you with necessary amount of protein. Low glycemic index - Chia has an extremely low glycemic index of 1, and actually helps to lower the rate at which other carbohydrates are converted to sugars. 51

Chia and Flax Seeds – The Wonder Food You can see the patterns on the outside of the seed shells. It only takes 10 minutes to make chia gel! All you need to do is wet the seeds, and mix to prevent clumping. Chia gel has no flavor, when you make it with filtered water. It can help to blend or sometimes magnify the flavors of food you add it to. Chia can absorb 9 times its own weight in water (or other liquid). The fibers on the outside of the seed shell hold the water in, and create the gel. Chia gel can be poured or scooped. You can use it to replace butter in certain recipes. Chia gel will not change the taste or texture when you use it, and you can replace up to half the fat!

52


Edible gum

I

t is also known as Dinka, Gund, Gaund. Edible Gum is a natural edible gum. It is white or brown in 53

Chia and Flax Seeds – The Wonder Food color. It provides heat to the body and is usually eaten in cold winter months. Gaund is an ‘edible gum’ that is extracted from the bark of a tree. It is available in crystal form as pearly yellowish translucent pieces of varying sizes. The bigger crystals are more expensive. Gaund is a ‘heaty’ food i.e. food that provides heat to our body and is usually had only in the winters. It is deep fried in ghee and then added to the dish it is being used in. I have also discovered that if you dry roast it on a non-stick pan, it puffs up just like popcorn. This is a great way to cut down on those unnecessary calories. These delicious gaund laddus are traditional winter delicacy. It can be had with a glass of warm milk for breakfast. I personally prefer them as a dessert after a nice meal. Edible gum is available in market in small pieces that are usually white or brown in color. Check the packets are sealed and the pieces are firm and dry.

54

Chia and Flax Seeds – The Wonder Food Gaund and whole wheat ka ladoo is normally prepared for the nursing mother to help with lactation and provide nutrients for the baby. The main ingredients are whole-wheat flour, butter, nuts, gaund, poppy seeds, and sugar. Gum Dhawada (Gond) is derived from gum tree branches in crystal-like form. These can be used in food and beverages, and have known to be medicinal. They are mostly used in bakery, ayurvedic and dietary items. Gondh or Gum Arabic is a resinous excretion from the acacia tree which is dried and sold as is and is used in much traditional confinement specially made for lactating/pregnant women. This edible gum is added in ladoos with dry fruits, added in water and made into tea, and in wheat flour to make barfi and is also reputed to be a cure for back pain.. Most often these gums are found in the woody elements of plants or in seed coatings. 55

Chia and Flax Seeds – The Wonder Food Store the edible gum in air-tight bottles away from moisture. Edible Gum is known to be beneficial for pregnant woman at it strengthens back bone.

Culinary Uses Edible gum is used in making panjiri mixture - whole-wheat flour, nuts, gaund, and sugar fried in ghee. It is a common ingredient in a Hindu prayer. It is used to make laddoos – round balls – to the size of table tennis ball with mixture of coconut, dried dates, poppy seeds, almonds, jaggery fried in clarified butter. It is also used to make chikkis - mixture of edible gum and various dry nuts and coconut.

56


Gond Laddoo

I

share with you an authentic Rajasthani recipe. This is very common and popular Laddoo. This laddoo is made for new mothers to help them with their strength and increase in their milk supply. It is also made and eaten during winter months to keep bodies warm, especially for someone who has Arthritis. Gond Laddoo are very nutrition and healthy. It is given to the woman during and after pregnancy in an Indian Family.

Ingredients Aata - Whole Wheat Flour Cashew, almonds and pecans Gond (Edible Gum)

2 cups 1 cup 1 cup 57

Chia and Flax Seeds – The Wonder Food Jaggery or Sugar Ghee (Clarified Butter) Dry grated Coconut Ground Cardamom

1½ cups 1 cup ½ Cup 2 tsp

Coconut Gond Laddoo

Methodology Take 2 tbsp ghee in a non-stick pan and roast all nuts till golden brown and keep aside. Take 2 tbsp ghee in the same pan and roast gond crystals, till golden brown. They originally look like mishri or rock 58

Chia and Flax Seeds – The Wonder Food sugar crystals (clear color), but once they are roasted, they look white (like sago papad). They basically get puffed up when roasting and you have to let them all nicely roasted. Keep them aside. If you wish you can dry roast gond crystals. Quickly blend to crush them to coarse powder. You can use your hands too for this, as they are easily mashed. Heat the rest of the ghee in the same pan and roast aata till nice aroma comes and it has a nice color. Take it off the heat immediately. Mix everything in a big bowl and let it cool down till you can shape the mix in ball form. Make them into desired shaped or sized balls and enjoy. Store these container.

laddoos

in an air-tight

Serve them as mentioned above. You can warm slightly in a warm oven or if you use microwave then you can warm that way. The choice is yours. If you think it is mouthful, feel free to add little warm milk and eat it like a pudding. 59


Gond Katira

G

ond katira or Tragacanth gum comes from a thorny shrub which is native to western Asia, Iraq, Iran and the Middle East. It is a tree gum like myrrh, frankincense and balm of Gilead, and can be used, along with the stems of the plant as incense. It comes from a number of Astragalus 60

Chia and Flax Seeds – The Wonder Food species, but the one which produces the best quality gum is Astragalus gummifer or gummifera. The gum exudes naturally from the roots of the plant and from incisions made in the stem. This is collected and when dried forms crystals of flakes or may be formed into blocks. The plant is a member of the pea family of plants, Fabaceae, and produces pods like other members of the Leguminoseae family such as carob trees. The shrub is pollinated by bees and butterflies and is a useful nitrogen-fixing plant. You may think you have never eaten gum Tragacanth, but the odds are that you have as it is a food additive known in the food industry as E 413. Tragacanth or gum tragacanth, is a gummy exudation from the leguminous shrub Astragalus gummifer and related pulse family plants of South Eastern Europe and Western Asia. It is obtained through incisions made into the stem of the plant. Tragacanth is almost insoluble in water but swells in it to form a stiff gel. It is used as an emulsifying agent, as a 61

Chia and Flax Seeds – The Wonder Food component of pills, hand lotions, and medicinal lubricating jellies, as a demulcent, and as a sizing material. A gum (sometimes called Indian tragacanth) from a plant of the sterculia family is sold as a cheaper substitute. Used in salad dressings, processed cheese, cream cheese, cottage cheese, ice cream and icing. It may cause allergic reactions. It is used as a thickening agent in sauces, ice cream and confectionary, and is also used in the cosmetics industry. It helps bind other ingredients together. It is also used in the textile industry to thicken dyes for fabric, to make glue, for water colors and to produce the gloss in ink, among other uses including the manufacture of paper. Externally the gum has been used in traditional medicine for dressing burns, and it is now believed that it might have anti-tumor properties, and could stimulate the immune system.

62

Chia and Flax Seeds – The Wonder Food Here in Pakistan it is sold for use in cooling drinks, in crystal form, so to me it looks like mastica, another tree product. It is also said to help if you are constipated. You have to soak a very small piece of the gum in a glass of water and it will swell and turn to a jelly-like substance which is transparent, so that the glass looks as though it is full of chunks of ice. Leave it to soak until it is very swollen (a couple of hours seems to do the trick) and then drink it with water, ice and lemon juice. This drink is as good as those which include tukh malanga (basil seeds) or sugar cane juice for cooling the body temperature in the heat of summer.

63


Gond Katira Drink

T

his drink has cooling effect and is served during summer season. It is also known as Peshawari Drink.

Ingredients Gond katira Fresh lemon Water Sugar Ice

1 small piece 1 tbsp 1 cup 1 tbsp

Methodology Soak the crystals in water for a few hours until the crystals have swollen and turned gelatinous take one or two small fragments and mix in cold water with the sugar and lemon juice if using and add ice. 64


Drink while cool. This has Taste and is a Treat

65


Flaxseed

T

he scientific name for flax—Linum usitatissimum— reveals a lot about our human relationship to this plant. The ‘linum’ part of this name sounds a lot like ‘linen,’ which is a fabric that has been made from flax for over 3,000 years. The ‘usitatissimum’ part of its name means ‘of greatest use’ in Latin, and that quality also rings true in our relationship to flax. This plant has served not only as a food source and source of linen, but also for the creation of sails on sailing ships, bowstrings, and body armor. Flaxseed is known in many parts of the world as ‘linseed,’ although most of the linseed oil sold in the United States is not food grade and is sold instead for use as a wood finish and preservative. 66

Chia and Flax Seeds – The Wonder Food Brown flax and golden flax (sometimes called yellow flax) are the two basic varieties of flax, and they are similar in their nutritional composition, with one important exception. One specific strain of yellow flax called ‘solin’ was been developed by agricultural scientists to be processed and sold as a cooking oil that could substitute for oils like sunflower seed oil. Solin has been approved by the Food and Drug Administration (FDA) as a GRAS list food, and it is sometimes being produced under the trademarked name ‘Linola’ (TM). Since solin (Linola TM) only contains about 1/10th of the alphalinolenic (ALA) content of other the brown and golden flax varieties, it definitely should not be considered equivalent from a nutritional standpoint. One additional clarification about varieties of flax is also important. New Zealand flax, even though it bears the same name, is not related to the flax plant Linum usitatissimum whose flaxseeds we recommend as a World’s Healthiest Food. New Zealand flax also has a rich history of use for its fiber content, however, as well as traditional 67

Chia and Flax Seeds – The Wonder Food medicinal uses as developed by the Maori peoples of New Zealand. In their raw form, flaxseeds usually range from amber/yellow/gold in color to tan/brown/reddish brown. White or green flaxseeds have typically been harvested before full maturity, and black flaxseeds have typically been harvested long after full maturity. Generally speaking, we recommend avoiding raw flaxseeds that are white, green, or black in color.

History Sometime between 4000 and 2000 BC, flax cultivation became a common practice in countries bordering the Mediterranean Sea and in regions of the Middle East, and there is some evidence that flax cultivation may have started even thousands of years earlier, during the Neolithic Era of approximately 10,000 BC. From the very beginning, the value of flax was both culinary and domestic, since flax fibers could be spun into linen to provide clothing and other textile-related products. 68

Chia and Flax Seeds – The Wonder Food To this day, flax cultivation has remained both culinary and domestic, although crop production has become more specialized and wide scale. In the United States and Canada, most commercial flax production involves oilseed varieties of flax, in which the seeds will eventually be dried and crushed and used to produce different grades of oil. Non-food grade flaxseed/linseed oil is used in wood finishes, paints, coatings, and other industrial supplies. Food grade flaxseed/linseed oil can as be used in livestock feed, or as a culinary oil. It is much more common, however, for livestock feed to contain flaxseed meal versus flaxseed oil. Oilseed varieties of flax are typically classified as oilseed crops along with soybeans, rapeseed, cottonseed, sunflower seed, and peanuts. Canada is the world’s largest producer of oilseed flax, followed by Russia, France, and Argentina.

69

Chia and Flax Seeds – The Wonder Food Fiber flax is the other major variety of flax in terms of commercial production. In Europe, France and Belgium are especially large producers of fiber flax. While cotton, wool and silk remain the most popular natural fibers in the global textile market, the global flax market has grown in recent years following increased production of linen products in China. Alongside of these other flax markets, however, has developed a gradually expanding consumer market for flaxseeds themselves, to be considered as uniquely nourishing food. We expect to see food interest in flaxseeds increase, primarily because of their unique nutrient combinations and health benefits.

How to Select and Store Flaxseeds can be purchased either whole or already ground. The two different forms offer distinct benefits. Because flaxseeds can be very difficult to chew, grinding of the seeds prior to consumption can usually increase their digestibility. However, grinding takes 70

Chia and Flax Seeds – The Wonder Food time, and pre-ground flaxseeds can have great convenience. On the other side of the coin, pre-ground flaxseeds while more convenient—also come with a shorter shelf life than whole flaxseeds. Ground flaxseeds—even when carefully packaged in a gas-flushed, lightprotective pouch and refrigerated after opening—typically last about 6-16 weeks. Whole flaxseeds, on the other hand, will typically last for 6-12 months when stored in an airtight container in a dark, cool dry spot. If directly refrigerated, they may last for 1-2 years. Whole flaxseeds are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the flaxseeds are covered and that the store has a good product turnover so as to ensure their maximal freshness. Whether purchasing flaxseeds in bulk or in a packaged container, make sure that there is no evidence of moisture. If you purchase whole flaxseeds, either store 71

Chia and Flax Seeds – The Wonder Food them in an airtight container in a dark, dry and cool place or place their airtight container directly in the refrigerator. Ground flaxseeds are usually available both refrigerated and non-refrigerated. If you are purchasing ground flaxseed that is sitting on the store shelf at room temperature, we highly recommended that the flaxseed be packaged in a gasflushed, vacuum-sealed bag. If you are purchasing ground flaxseed that is found in the refrigerator section, it is not essential that vacuum-sealed packaging be used, but it can still be helpful from a food quality standpoint. Regardless of the form in which you purchase your ground flaxseeds, you should keep their container in the refrigerator after opening. The reason for all of this extra precaution is simple: once flaxseeds are ground, they are much more prone to oxidation and spoilage. Similarly, if flaxseeds on example, in grinder), you

you are grinding whole your own at home (for a small spice or coffee will want to store them in 72

Chia and Flax Seeds – The Wonder Food the refrigerator in an airtight container. If using glass, you may also want to use a darkened glass as that will lessen exposure of the ground flaxseeds to light. Flaxseed oil is especially perishable and should always be purchased in opaque bottles that have been kept refrigerated. Flaxseed oil should have a sweet nutty flavor. We never recommend the use of flaxseed oil in cooking, since it is far too easily oxidized. However, it is fine to add flaxseed oil to foods after they have been cooked. While flaxseed oil should not be heated because it can easily oxidize, it seems that heat doesn't have the same effect on whole flaxseeds. Flaxseed oil features a high concentration of alphalinolenic acid (ALA), and flaxseeds not only contain this omega-3 fatty acid but other important nutrients as well, including vitamins, minerals, fiber, and lignan phytonutrients such as secoisolariciresinol diglucoside (SDG).

73

Chia and Flax Seeds – The Wonder Food Research studies have shown that the healthy omega-3 oils and lignan phytonutrients in flaxseeds are surprisingly heat stable. Not only is it safe to leave whole flaxseeds at room temperature but you can also use them in baking. Studies testing the amount of omega-3 fat in baked goods indicate no significant breakdown or loss of beneficial fats occurs in baking. For example, in one study, the ALA content of muffins containing 25 grams of flaxseeds was not significantly reduced after baking. Researchers speculate that the omega-3 fats in flaxseed are resistant to heat because they are not isolated but rather are present in a matrix of other compounds that the flaxseeds contain, including the lignan phytonutrients that have antioxidant properties. It is also worth pointing out that the temperatures used for baking were normal baking temperatures of 350°F (177°C) and higher - not specially lowered temperatures to see if the seeds needed lower heat to keep their 74

Chia and Flax Seeds – The Wonder Food ALA intact. Baking times were also normal—falling in the one to two hour range. In one study, the seeds were even exposed to a heat level of 660°F (349°C), apparently without damaging their ALA content. The lignan phytonutrient SDG has also be found to be stable in its chemical structure when exposed to normal baking conditions. In one study, consumption of SDG-enriched muffins was found to enhance the production of mammalian lignans in women, reflecting their stability and bioavailability. In another study, women who ate raw, ground flaxseed daily for four weeks had similar plasma fatty acid profiles as those who ate milled flaxseed that had been baked in bread. Both groups of women showed a lowering of total cholesterol and ‘bad’ LDL cholesterol, further reflecting that flaxseeds still have benefits when used in baked goods. In addition to studies that have reviewed the effects of baking on flaxseeds, there are studies that have looked at the impact of other cooking 75

Chia and Flax Seeds – The Wonder Food methods. For example, a study found that ALA remained stable in cooked flaxseed-enriched pasta compared to the uncooked pasta. Based upon this and other research on the subject, it seems that flaxseeds can deliver benefits whether they are consumed raw or incorporated into a baked good product.

References Cunnane SC, Ganguli S, et al. High alpha-linolenic acid flaxseed (Linum usitatissimum): some nutritional properties in humans. Br J Nutr 1993 Mar; 69(2):443-53. Cunnane SC, Hamadeh MJ, Liede AC, et al. Nutritional attributes of traditional flaxseed in healthy young adults. Am J Clin Nutr 1995 Jan; 61(1):62-8. Hallund J, Ravn-Haren G, et al. A lignan complex isolated from flaxseed does not affect plasma lipid concentrations or antioxidant capacity in healthy postmenopausal women. J Nutr 2006 Jan; 136(1):112-6. 76

Chia and Flax Seeds – The Wonder Food Hyvarinen HK, Pihlava JM, et al. Effect of processing and storage on the stability of flaxseed lignan added to bakery products. J Agric Food Chem. 2006 Jan 11; 54(1):48-53. Manthey FA, Lee RE, Hall CA 3rd. Processing and cooking effects on lipid content and stability of alpha-linolenic acid in spaghetti containing ground flaxseed. J Agric Food Chem. 2002 Mar 13; 50(6):1668-71. Flaxseeds offer many health benefits whether it is to keep your bowels regular, stabilize your blood sugars levels or lower your blood cholesterol levels. Grinding flaxseeds is a good way to make some of the nutrients in this seed more accessible for absorption. However, some nutrients are sometimes lost when cooked or heated. It is important to understand how the nutrients in flaxseeds are affected by heat before using them in your cooking and baking.

77

Chia and Flax Seeds – The Wonder Food Fiber Ground flaxseeds are a good source of fiber, providing approximately 2.2 gm per tablespoon, which can help prevent constipation. Fortunately, fibers are heat-stable and are not affected by cooking or baking. No matter how you use your ground flaxseeds, the fiber content will remain unchanged.

Read more: http://www.livestrong.com/article/3947 98-can-we-cook-groundflaxseed/#ixzz259E1OVVc

Omega-3 Fats Grinding flaxseeds is important for allowing your body to absorb the omega-3 fats, called alpha-linolenic acid, it contains. Omega-3 fatty acids can greatly benefit your heart health. However, these polyunsaturated fats are more sensitive to oxygen, light and heat, making them more prone to rancidity. Fortunately, the omega-3 in ground flaxseeds have been shown to remain unaffected when exposed to 78

Chia and Flax Seeds – The Wonder Food temperatures of up to 350 degrees Fahrenheit, as part of a muffin mix, for two hours.

Lignans Flaxseeds are the best known food source of lignans. This compound acts like a phytoestrogen and could be involved in the prevention of some types of cancers, especially breast and colon cancers. Fortunately, baking ground flaxseeds as part of your favorite recipes does not appear to induce any change in the lignan content of flaxseeds.

Storing Flaxseeds The way you store ground flaxseeds is important to keep the omega-3 fatty acids from oxidizing. The best way to store your ground flaxseeds is to put them in an airtight container, away from heat and light. The best place to store your flaxseeds is in your refrigerator or freezer.

79

Chia and Flax Seeds – The Wonder Food Using Flaxseeds Ground flaxseeds are easy to use in breads and baked goods recipes. Add it to your muffins, homemade granola bars, pancakes and cookies. You can also replace each egg in your baked goods recipes with a mix of 1 tbsp. ground flaxseeds and 3 tbsp water which you mix and let rest a few minutes before adding to your wet ingredients. The resulting volume may differ from your original recipe.

References Health Castle: Benefits of Flaxseed in Heart Disease and Cholesterol Lowering; Gloria Tsang, R.D.; September 2009 Flax Council of Canada: Flax - A Healthy Food Flax Council of Canada: Storage and Baking Stability (PDF) Article reviewed by Helen Covington Last updated on: Mar 2, 2011

80

Chia and Flax Seeds – The Wonder Food Read more http://www.livestrong.com/article/3947 98-can-we-cook-groundflaxseed/#ixzz259EKpTov

Flaxseeds Benefits Finding creative ways to add flaxseeds to your meals can be a challenge. One popular technique is to incorporate ground flaxseeds in your muffin, cookie, or bread recipes. According to several recent studies, there is absolutely ‘No problem to oven temperature. We have seen two recent studies in which flaxseeds were ground and added to baked goods, using oven temperatures of at least 300F (150C). The shortest baking time was 15 minutes and the longest was 3 hours. In all cases, the omega-3 content of the flaxseed (primarily alpha-linolenic acid, or ALA) remained stable and intact. That's great news for anyone wanting to include flaxseed not only to muffins and cookies or breads, but also to other oven-baked items like pizza crusts, dinner rolls, or casseroles. 81

Chia and Flax Seeds – The Wonder Food Most plant foods contain at least small amounts of phytonutrients called lignans. Lignans are unique fiber-related polyphenols that provide us with antioxidant benefits, fiber-like benefits, and also act as phytoestrogens. Among all commonly eaten foods, researchers now rank flaxseeds as the #1 source of lignans in human diets. Flaxseeds contain about 7 times as many lignans as the closest runner-up food (sesame seeds). They contain about 338 times as many lignans as sunflower seeds, 475 times as many as cashew nuts, and 3,200 times as many lignans as peanuts. When we think about antioxidant-rich foods, the first foods that come to mind are typically vegetables and fruits. Of course, foods in both of these food groups can be outstanding sources of antioxidants! Yet according to recent research, flaxseeds also belong high up on our list of antioxidant-rich foods. When flaxseeds are compared with other commonly eaten foods in terms of their total polyphenol content (polyphenols are one very important 82

Chia and Flax Seeds – The Wonder Food group of antioxidants), flaxseeds rank 9th among 100 commonly eaten foods. Flaxseeds turn out to be significantly higher in polyphenol antioxidants than fruits like blueberries or vegetables like olives. The antioxidant benefits of flaxseeds have long been associated with prevention of cardiovascular diseases and have recently also been tied to decreased insulin resistance. Given the strong track record of flaxseeds as foods providing cardiovascular benefits, it is not surprising to see recent research studies showing benefits of flaxseeds for improvement of metabolic syndrome (MetS). One recent study showed a 20% decrease in the prevalence of MetS after 12 weeks on a diet plan that included 30 grams (1 ounce) of ground flaxseed per day in the form of flaxseed-enriched baked bread. Interestingly, in addition to improving blood pressure and lowering fasting glucose level, flaxseed intake also helped decrease central obesity (as measured by waist circumference). The addition of flaxseed 83

Chia and Flax Seeds – The Wonder Food provided all of these health benefits without causing weight gain. That is quite an accomplishment for a food that is over 70% fat in terms of total calories and contains about 10 times as many calories per cup as a fruit like blueberries.

WH Foods Recommendations Based upon research and public health recommendations, we believe that a combination of nuts and seeds, including flaxseeds that add up to 3 tablespoons (1.5 ounces, or 42 grams) per day is a dietary step well worth taking for most people. Nutrients in Flax Seeds 2.00 tbs (14.00 grams) Nutrient%Daily Value Omega-3 fats Manganese Vitamin B Fiber Magnesium Tryptophan Phosphorus

132.9% 17.5% 115.3% 15.2% 13.7% 12.5% 8.9% 84

Chia and Flax Seeds – The Wonder Food Copper Calories (74)

8.5% 4%

This chart graphically details the % DV that a serving of Flaxseeds provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Flaxseeds can be found in the Food Rating System Chart. A link that takes you to the InDepth Nutritional Profile for Flaxseeds, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

Health Benefits The seeds of most plants are rich in nutrients and can provide us with health benefits. Yet flaxseeds are also nutritionally unique and offer us health benefits not found across the board within the seeds food group. The nutritional uniqueness of flaxseeds features three nutrient aspects, and all three play a key role in the outstanding health benefits of this food. 85

Chia and Flax Seeds – The Wonder Food Unique Nutrient Features of Flaxseeds The first unique feature of flax is its high omega-3 fatty acid content. Among all 129 World’s Healthiest Foods, flaxseeds come out number one as a source of omega-3s! The primary omega-3 fatty acid found in flaxseeds is alpha-linolenic acid, or ALA. The ALA in flaxseed has found to be stable for at least 3 hours of cooking at oven temperatures (approximately 300F/150C), which makes it available after ground flaxseeds have been added to baked goods like muffins or breads. The second unique feature of flaxseed is its lignans. Lignans are fiber-like compounds, but in addition to their fiber-like benefits, they also provide antioxidant protection due to their structure as polyphenols. The unique structure of lignans gives them a further health-supportive role to play, however, in the form of phytoestrogens. Along with isoflavones, lignans are one of the few naturally occurring compounds in food that 86

Chia and Flax Seeds – The Wonder Food function as weak or moderate estrogens when consumed by humans. Among all foods commonly eaten by humans, researchers rank flaxseeds as the number one source of lignans. Sesame seeds come in second, but contain only one-seventh of the total lignans as flaxseeds. To give a few further examples, sunflower seeds contain about 1/350th as many lignans, and cashews nuts contain about 1/475th as many lignans as flaxseeds. A third unique feature of flaxseeds is their mucilage (gum) content. ‘Mucilage’ refers to water-soluble, gel-forming fiber that can provide special support to the intestinal tract. For example, gums can help prevent the too rapid emptying of the stomach contents into the small intestine, thereby improving absorption of certain nutrients in the small intestine. Arabinoxylans and galactoxylans are included within the mucilage gums found in flaxseeds. This combination of features—omega-3 fatty acids, high-lignan content, and mucilage gums—is a key factor in the 87

Chia and Flax Seeds – The Wonder Food unique health benefits of flaxseeds. The specific areas of health benefit described below all draw in some way from this unique combination of nutrients not found in other commonly eaten nuts or seeds.

Cardiovascular Benefits The primary omega-3 fatty acid in flaxseeds—alpha-linolenic acid, or ALA— can be helpful to the cardiovascular system in and of itself. As the building block for other messaging molecules that help prevent excessive inflammation, ALA can help protect the blood vessels from inflammatory damage. Numerous studies have shown the ability of dietary flaxseeds to increase our blood levels of ALA, even when those flaxseeds have been ground and incorporated into baked goods like breads or muffins. When flaxseeds are consumed, two other omega-3 fatty acids have also been shown to increase in the bloodstream, namely, eicosapentaenoic acid (EPA) and docosapentaenoic acid (DPA). Increases in EPA and DPA also help provide inflammatory protection. 88

Chia and Flax Seeds – The Wonder Food Protection of our blood vessels from inflammatory damage is also provided by the lignans in flaxseeds. These lignans can inhibit formation of platelet activating factor (PAF), which increases risk of inflammation when produced in excessive amounts. The overall antiinflammatory benefits of ALA and lignans in flaxseeds has been further corroborated by studies in which flaxseed-enriched baked goods (like muffins) lead to decreases of 10-15% in C-reactive protein (CRP) levels. CRP levels are a commonly used indicator of inflammatory status in the cardiovascular system. Risk of oxidative stress in the blood vessels can also be lowered by flaxseed intake. In addition to being a very good source of the mineral antioxidant manganese, polyphenols in flaxseed— including flaxseed lignans—provide measurable antioxidant benefits. The antioxidant benefits of one particular flaxseed lignan, secoisolariciresinol, have been especially well-documented. Decreased lipid peroxidation and decreased presence of reactive oxygen species (ROS) in the bloodstream have 89

Chia and Flax Seeds – The Wonder Food both been associated with flaxseed intake in amounts of approximately 2 tablespoons per day. Intake of flaxseeds has also been shown to decrease the ratio of LDL-to-HDL cholesterol in several human studies and to increase the level of apolipoprotein A1, which is the major protein found in HDL cholesterol (the ‘good’ cholesterol). This HDL-related benefit may be partly due to the simple fiber content of flaxseeds, since 2 tablespoons of ground flaxseed provide about 4 grams of dietary fiber. Although direct studies on flaxseed and blood pressure are limited (and mostly confined to flaxseed oil versus ground flaxseed), numerous studies have shown the ability of increased omega-3 fatty acid intake to help regulate blood pressure and to help reduce blood pressure in persons who have been diagnosed with hypertension. With its excellent content of the omega-3 fatty acid alpha-linolenic acid (ALA), flaxseed can definitely help us increase our overall omega-3 intake and, by doing 90

Chia and Flax Seeds – The Wonder Food so, decrease our risk of high blood pressure. There is one area of concern that we want to note involving flaxseeds and the cardiovascular system. We have seen one very small-scale study from Canada involving 30 children and teens (ages 818), all previously diagnosed with hypercholesterolemia (high cholesterol) and given added flaxseed in their diets over a period of 4 weeks. The flaxseed amount was 2 tablespoons, and the form was ground flaxseeds incorporated into breads and muffins. In this study, blood levels of total cholesterol and LDL cholesterol did not significantly change, but blood fat levels (in the form of triglycerides) increased and HDL cholesterol (the ‘good’ cholesterol) decreased. Since we would consider these changes in blood lipids to be unwanted, we believe this study raises some preliminary questions about the role of daily flaxseeds in amounts of 2 tablespoons or above in the diet of children and teenagers who are already known to have high cholesterol. Much 91

Chia and Flax Seeds – The Wonder Food more research is needed in this area, but if you are the parent of a child or teen who is already diagnosed with high cholesterol, we recommend that you consult with your healthcare provider about the pros and cons of incorporating flaxseeds into your child's meal plan on a daily basis in any substantial amount.

Antioxidant and AntiInflammatory Benefits It is important to realize that the antioxidant and anti-inflammatory benefits of flaxseed do not apply only to the cardiovascular system. Oxidative stress (which is often related to deficient intake of antioxidant nutrients) and excessive inflammation (which can also be related to deficient intake of anti-inflammatory nutrients) are common risk factors for a wide variety of health problems. These problems include development of insulin resistance, type 2 diabetes, asthma, obesity, and metabolic syndrome. There is preliminary evidence that flaxseed intake can decrease risk of all the problems above by increasing our anti92

Chia and Flax Seeds – The Wonder Food inflammatory protection.

and

antioxidant

Cancer Prevention The antioxidant and anti-inflammatory benefits of flaxseeds also make them a logical candidate for cancer prevention. That's because chronic inflammation (even low level inflammation) and chronic oxidative stress are risk factors for cancer development. In the case of flaxseeds, evidence of risk reduction is strongest for breast cancer, prostate cancer, and colon cancer. Breast cancer and prostate cancer are included in the list of cancers known as ‘hormonerelated’ cancers. Their risk reduction may be more closely related to flaxseed than risk reduction for other cancers due to the high lignan content of flaxseed. Three of the lignans found in flaxseeds; secoisolariciresinol, matairecinol, and pinoresinol—can be converted by intestinal bacteria into enterolactone (ENL) and enterodiol (END). ENL and END have direct effects on our hormonal balance and in this way may play an 93

Chia and Flax Seeds – The Wonder Food especially important role in hormonerelated cancer. In addition to decreased risk of breast and prostate cancer following flaxseed intake, there is also some preliminary evidence that ENL and END may be able to alter the course of hormone-dependent tumors once they are formed. The relationship between flaxseed intake and cancer prevention is complicated, however, due to the important role of gut bacteria in converting secoisolariciresinol and other lignans in flax into enterolactone and enterodiol. This conversion process involves many different enzyme-related steps provided by a complicated mix of gut bacteria including Bacteriodes, Bifidobacterium, Butyribacterium, Eubacterium and others. The lignans provided by flaxseed have also been shown to spark increased activity by certain Phase II detoxification enzymes that are responsible for deactivating toxins in the body. This support of the detox process may help prevent accumulation of toxins that might otherwise act as carcinogens and increase cancer risk. 94

Chia and Flax Seeds – The Wonder Food Digestive Health Benefits of flaxseed for the digestive tract—although mentioned earlier throughout this food profile—are worth repeating here. The strong fiber content of flaxseeds including their mucilaginous fiber—help to delay gastric emptying and can improve intestinal absorption of nutrients. Flaxseed fibers also help to steady the passage of food through our intestines. Finally, the lignans in flaxseed have been shown to reduce risk of colon cancer. This impressive group of digestive tract benefits is likely to receive more attention in future research studies.

Flaxseeds and Post-Menopausal Symptoms We have seen mixed findings in the area of post-menopausal benefits (such as reduction of hot flashes) and flaxseed intake, with some studies showing significant benefits and other studies showing a lack of significant benefits. However, there continues to be strong interest in flaxseeds and their components (including enterolactone 95

Chia and Flax Seeds – The Wonder Food and secoisolariciresinol diglucoside) as potential aids during management of perimenopausal and postmenopausal symptoms as well as during hormone replacement therapy (HRT). This area of flaxseed research is admittedly complex. For example, enterolactone made from flaxseed lignans has been shown to be an estrogen agonist (promoting estrogen production, through increased formation of transcription factors like ER-alpha and ER-beta), as well as an estrogen antagonist (working against estrogen production, through inhibition of enzymes like estrogen synthetase). It is also known to lower the activity of 5-alpha-reductase (an enzyme that converts testosterone into dihydrotestosterone) and 17-beta hydroxysteroid dehydrogenase (an enzyme that converts estrone into estradiol). Given this complicated set of circumstances that may vary from one woman to another, it may turn out that flaxseed intake is simply better at lessening menopausal symptoms in 96

Chia and Flax Seeds – The Wonder Food some women, and not as good at lessening symptoms in others.

Other Health Benefits Although we have already mentioned decreased risk of insulin resistance in relationship to flaxseed intake, we are definitely expected to see more research studies in this area. The strong fiber content, antioxidant content, and anti-inflammatory content of flaxseeds make them a natural here. One final note about the health benefits of flaxseeds involves their feeding to animals. We have seen repeated studies on the content of beef, chicken, and eggs that reflect significantly increased omega-3 content in these foods when flaxseed meal and/or flaxseed oil are added to the diets of cows and chickens. For persons who enjoy these foods in their meal plan on a regular basis, this increased omega-3 content can really add up. Some manufacturers of beef, chicken, and eggs provide omega-3 information on their product packaging. Consumption of certified organic animal foods in which flaxseed was added to 97

Chia and Flax Seeds – The Wonder Food the animals' feed can be an effective way of increasing your omega-3 intake.

Tips for Preparing and Cooking Grind flaxseeds in a coffee, seed, or spice grinder in order to enhance their digestibility and also their nutritional value. If adding ground flaxseeds to a cooked cereal or grain dish, do so at the end of cooking since the soluble fiber in the flaxseeds can thicken liquids if left too long.

A Few Quick Serving Ideas Sprinkle ground flaxseeds onto your hot or cold cereal. Add flaxseeds to your homemade muffin, cookie or bread recipe. To pump up the nutritional volume of your breakfast shake, add ground flaxseeds. To give cooked vegetables a nuttier flavor, sprinkle some ground flaxseeds on top of them. 98

Chia and Flax Seeds – The Wonder Food Add a tablespoon of flaxseed oil to smoothies.

Individual Concerns ‘Cyanide’ is a term that we typically associate with the potentially deadly poison, hydrogen cyanide. However, there are very small amounts of cyanide constantly present and undergoing metabolism in human tissue. These small amounts of cyanide are found in relatively non-toxic forms like thiocyanates. Of course, these same thiocyanates are also found to occur naturally in foods (for example, in cruciferous vegetables). Linamarin and lotaustralin are two of the primary cyanogenic glycosides in flaxseeds, and like the thiocyanates in cruciferous vegetables, both of these compounds can contribute to cyanide metabolism in humans. However, as long as our metabolic processes are not overloaded and we are in reasonably good health, about two tablespoons of flaxseeds per day are commonly regarded as providing too little linamarin and lotaustralin to produce adverse effects. 99

Chia and Flax Seeds – The Wonder Food Two tablespoons of flaxseeds typically provide about 30 grams of flaxseeds, and some researchers believe that the general safety level is even higher, at closer to 40-50 grams per day. Because cyanogenic glycosides are broken down by heat, the cooking of flaxseeds (for example, in breads or muffins) also serves to eliminate any risk associated with cyanide metabolism. Some people have gastrointestinal symptoms, such as flatulence and bloating, when they first begin to incorporate flaxseeds into their diet. It is suggested to start with a small amount, such as one teaspoon, and slowly build you up to your intake goal. When increasing fiber intake in the diet, it is also a good idea to include fluid (water) intake as well. Several animal studies (involving rats and mice) have raised questions about the safety of high-dose flaxseeds during pregnancy—not for the pregnant females, but for their offspring. ‘Highdose’ in these animal experiments has meant flax intake as 10% of the total diet, or about 4 tablespoons of flaxseed 100

Chia and Flax Seeds – The Wonder Food for every 2,000 calories. Although it is impossible to generalize from animal studies to humans, we recommend that women who are pregnant (or considering pregnancy) consult with their healthcare providers if they are consuming or planning to consume flaxseeds in these high amounts.

Nutritional Profile Among commonly eaten foods, flaxseeds are an unparalleled source of fiber-related polyphenols called lignans. They are also an unusual source of mucilaginous gums like arabinoxylans and galactoxylans. Flaxseeds are an excellent source of anti-inflammatory omega-3 essential fatty acids. They are a very good source of heart-healthy dietary fiber, energyproducing vitamin B1, and free radicalscavenging manganese. They are also a good source of the minerals bonesupportive magnesium, phosphorus, and copper.

101

Chia and Flax Seeds – The Wonder Food In-Depth Nutritional Profile In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Flaxseeds is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Introduction to Food Rating System Chart In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not 102

Chia and Flax Seeds – The Wonder Food provided in a sufficient amount or concentration to meet our rating criteria. To view this food’s in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart. Or to read this chart accurately, you will need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration’s ‘Reference Values for Nutrition Labeling.’ 103

Chia and Flax Seeds – The Wonder Food Read more background information and details of our rating system.

Flax Seeds 2.00 tbs 14.00 grams 74.76 calories World's DV Nutrient Healthiest Amount (%) Density Foods Rating

Nutrient omega-3 3.19 g 132.9 fats manganese 0.35 mg 17.5 vitamin B1 0.23 mg 15.3 fiber 3.82 g 15.3 54.88 magnesium 13.7 mg tryptophan 0.04 g 12.5 89.88 phosphorus 9.0 mg copper 0.17 mg 8.5 World's Healthiest Foods Rating excellent very good good

32.0

excellent

4.2 3.7 3.7

very good very good very good

3.3

good

3.0

good

2.2

good

2.0

good

Rule DV>=75% OR Density>=7.6 AND DV>=10% DV>=50% OR Density>=3.4 AND DV>=5% DV>=25% OR Density>=1.5 AND DV>=2.5%

104


Chia seeds and flaxseeds

C

hia seeds are considered one of the five wonder foods that have not been contaminated as yet. Rich is minerals and vitamins Chia Seeds are very beneficial to human health. Chia seeds are very easy to incorporate into your diet. I have narrated a list of ways in which you can use them in your recipes. You can discover your unique ways of using chia seeds. The more I use chia seeds, the more ways I find to add them into my food. Here are even more ways to use chia seeds and the most important in the context of creating a gluten free multi grain flour that can be used to make 105

Chia and Flax Seeds – The Wonder Food Indian flatbread and a wide variety of items. 1. Mix 1 dessertspoon of chia seeds with a quarter cup of water to make an egg substitute for baking cakes and cookies. 2. Add chia seeds to apple juice to make ‘sago’. 3. Grind seeds and add to hot milk to make ‘porridge’. 4. Mix seeds in yogurt. 5. Add seeds to soup to thicken. 6. Grind seeds and mix with flour, milk and eggs to make pancakes. 7. Add seeds to salad dressings. 8. Eat Chia seeds whole and raw as a snack. 9. Add whole seeds to diluted fruit juice to make Chia Fresca. 106

Chia and Flax Seeds – The Wonder Food 10. Add ground chia seeds to flour when making bread. 11. Make Chia Pudding by adding whole seeds to milk, nut milk or soy milk. 12. Blend chia seeds into smoothies. 13. Make a “lassi” by blending chia seeds, yogurt and fruit juice. 14. Add chia seeds to beaten eggs, soak for 10 minutes and make an omelet. 15. Mix with Worcestershire or Barbeque sauce and brush over barbequed meats. 16. Make chia pan bread by combining chia seeds, eggs, milk, flour and baking powder. Cook in a heavy based pan with a lid on. 17. Add whole chia seeds to a cake batter to make a heavy poppy seed like cake. 107

Chia and Flax Seeds – The Wonder Food 18. Add seeds to stews to thicken. 19. Throw some seeds into a stir fry. 20. Make a thin batter of ground chia seeds and milk and cook in a slow oven to make crackers. 21. Sprinkle seeds over a salad. 22. Pureed fruit, chia seeds and a little fruit juice is a good topping for ice cream. 23. Stir whole seeds through cooked lentils. 24. Soak seeds in beaten eggs and use this mix to make a frittata. 25. Cook brown rice in vegetable stock and stir chia seeds through when rice is cooked. 26. Top a cheesecake with chia seeds soaked in fruit juice to make a gel topping.

108

Chia and Flax Seeds – The Wonder Food 27. Add whole or ground seeds to cookie mixes. 28. Mix ground seeds with ground beef to make meatballs. 29. Cook brown rice in apple juice, add grated apple and stir whole chia seeds through the mixture for a tasty dessert. 30. Toasted ground chia seeds mixed with honey and cinnamon makes a wonderful base for cheesecake. 31. Add whole seeds to granola. 32. Mix white chia seeds that have been soaked in milk through mashed potatoes. 33. Sprout the salads.

seeds

and

use

in

34. Mix ground seeds with butter or peanut butter for a nutritious spread.

109

Chia and Flax Seeds – The Wonder Food 35. Cinnamon, ground chia and butter is great on hot scones. 36. Add a desert spoon of black seeds to a green jelly mix for “frogs egg jelly”. 37. Spread a mixture of honey, cinnamon, dried fruit and ground chia on to filo or puff pastry sheets, roll up and cook in a hot oven. 38. Mix the seeds, whole or ground through Nutella. 39. Add ground seeds soaked in an egg to bind a hamburger mix. 40. Soak chia seeds in milk and mix through hot oatmeal. 41. Add half black and half white chia seeds to custard to make “polka dot custard” – great for kids 42. Make a pasta sauce by blending chia seeds, cooked cauliflower and vegetable stock. 110

Chia and Flax Seeds – The Wonder Food 43. Do not waste left over liquid from a stew. Add chia seeds, allow thickening and then heating and serving with toast. 44. Add ground or whole chia seeds to your favorite stuffing mixture. 45. Whisk a dessertspoon of chia seeds into coconut water. This is especially good on a hot day for keeping hydrated and an excellent idea for athletes. It is so effective and healthy I feel it will soon be marketed as a sports drink. 46. Want a crunchy breakfast? Add half to one tablespoon of chia seeds to crunchy toasted muesli. Add milk, fruit juice, soy or nut milk and eat immediately. The chia seeds will retain their crunch. 47. Add ground chia seeds to your favorite fish cake recipe

111

Chia and Flax Seeds – The Wonder Food Benefits of Chia Seeds Weight-loss without Starving The Chia Seed is a dieter’s dream come true. The tiny, healthy seeds can be made to taste like whatever you want, and their unique gelling action keeps you feeling full for hours. Hunger is a main enemy of real weight loss, and you do not want to fight it with jittery expensive pills. When a chia seed is exposed to water, it forms a coating of gel, increasing its size and weight. Since the gel made of water, it has no calories. It is also difficult to remove from the seed, meaning that it helps your body think it is full, without adding calories! Balanced Blood Sugar Keeping balanced levels of blood sugar is important for both health and energy. Blood sugar may spike after meals, especially if you eat high-starchy foods or sweets. This can lead to ‘slumps’ in your day where you feel tired and out of energy. By balancing your blood sugar, 112

Chia and Flax Seeds – The Wonder Food you not only lower your risk for type-2 diabetes, but you also ensure steady, constant energy throughout your day. But how does the Chia Seed help with this? Both the gelling action of the seed and its unique combination of soluble and insoluble fiber combine to slow down your body’s conversion of starches into sugars. If you eat chia with a meal, it will help you turn your food into constant, steady energy rather than a series of ups and downs that wear you out. Diverticulitis - Diverticulosis With the abundance of over-processed foods and white flour on the market today, rich sources of fiber are harder to come by. These foods of convenience have contributed to the rise of diverticulitis. Irregularity is a big factor in this risky condition. To help ensure regularity, you need plenty of soluble and insoluble fiber in your diet. If you do not want to eat celery and whole-grain everything 113

Chia and Flax Seeds – The Wonder Food or piles of bran flakes, the Chia Seed is here to help. Each seed is coated with soluble fibers which aid its gelling action. The exterior of the seed is protected by insoluble fiber. The insoluble fiber is unable to be digested. It does not contribute any calories, or break down so instead, it helps keep food moving smoothly through the digestive process. Soluble fiber and the gel coating of the seed keep the colon hydrated and ensure the easy movement of food. Healthy omega-3 oil to your diet Omega-3 oil is usually thought of as “that healthy stuff in fish”. When you are a vegetarian Chia is the richest plant-source of this healthy oil. By weight, chia contains more Omega 3 than salmon, and it still tastes like whatever you want! Omega 3 oil is important in heart and cholesterol health. It is also recently been targeted as a weight-loss helper. ‘USA Weekend’ magazine also reports on a study where overweight dieters 114

Chia and Flax Seeds – The Wonder Food who included omega 3s in their eating plan lost 2 more pounds monthly than the control group, who did not. Feel more energized all day long Your energy levels have a lot to do with what you eat. Chia is one of nature’s highest plant-based sources of complete protein. Usually protein from items like peanut butter and some beans are incomplete, meaning you have to combine them with other foods to get the full benefit. Chia is complete source of protein to raise your energy levels. The combination of complete protein, vitamins, minerals and blood-sugar balancing gel all work together to make sure you have steady, never jittery energy. Bake with less fat Do you enjoy making baked goods at home, but hate all the butter and oil that has to go into them? Chia gel can substitute for half the butter in most recipes! The food will bake the same 115

Chia and Flax Seeds – The Wonder Food and taste the same or even better from the addition of the chia gel. All you need to do is divide the amount of butter or oil in half, and then use the same amount of chia gel to fill in. The antioxidants in chia can even help keep the food tasting fresh longer. Everything from cookies to cakes to muffins, pancakes and waffles can be made with chia gel as your butter replacement. Which recipe will become your new favorite? Add age-defying anti-oxidants Anti-oxidants have been in the news lately due to their super healthy benefits. You know that blueberries and several exotic fruits that are not always in season have them, but did you know that Chia is extremely high in antioxidants too? These helpful substances are what make the Chia Seed stay fresh for so long. At room temperature, they will stay fresh and ready to eat for over two whole years! And that is all without a single chemical or preservative. This amazing ability is not found in other seeds like flax or sesame, because 116

Chia and Flax Seeds – The Wonder Food those seeds do not have the same rich anti-oxidant content. Anti-oxidants help prevent free-radical damage in your body. Free radicals lead to problematic conditions such as premature aging of the skin and inflammation of various tissues. Fight free radical damage by staying fresh and healthy with nature’s anti-oxidant powerhouse Cut cravings for food Being deficient in minerals or vitamins can create a craving for food. For example, if you are low on calcium, you may feel compelled to eat lots of cheese and ice cream. This happens because your body knows that cheese is a source of calcium, and it has not been getting enough. You can always add calcium to your food by sprinkling on the chia. By weight, chia has more calcium than whole milk. It also has magnesium and boron, essential trace minerals used in the absorption of calcium and other vitamins. By balancing your vitamins 117

Chia and Flax Seeds – The Wonder Food and minerals with chia, you can curb cravings that might tempt you. Pack in more flavorful punch How can a seed with no flavor help the foods you already like to taste better? First, these seeds have no taste of their own. Chia seeds will never cover up or add to the flavor of your food. Second, when the seeds hydrate, they magnify the taste of whatever they were added to. Put them in pudding? Chocolaty! Swirl them into a smoothie? Fruity! The same thing goes with dressings, dips, salsas, sauces and more. These two factors combine to let chia seeds take on the taste of whatever you add them to. They distribute and never dilute the flavors you love. Save your money More than enough chia for 1 month costs less than a dollar a day. You can use as much or as little as you want to achieve your own desired results. There are no preparations required for these simple seeds, not even pesticides need 118

Chia and Flax Seeds – The Wonder Food to be used to grow them. They are always safe and 100% chemical free. A measuring spoon is all you will need when you are ready to take advantage of chia for yourself. It does not get any easier or more inexpensive.

Benefits of Flaxseed There are a number of benefits in these little flax seed. If you have not heard of flax seed or flax seed oil before, then you may be surprised, to know that they can help in a number of areas. Such as, but not limited to acne prevention, muscle building, constipation, heart related diseases, arthritis, depression, and all around fat killer. It is enough to make you want to throw everything in your medicine chest. Well hold on a little, as too much of any one thing is never a good idea. The flax seeds themselves seem somewhat small and innocuous, but they do pack a powerful punch. As a major plus, flax seed is one thing that comes pretty cheap. Far cheap then many of the wonder drugs, and miracle cures you find. 119

Chia and Flax Seeds – The Wonder Food Flax seed is an all-natural product. If you were concerned about that kind of thing, and wanted for example, to have tooth whitening done, I would think you want to check out a few web sites to learn more. No synthetics here. They are very high in Omega 3 fatty acids, which are good, since Omega 3’s are important to good health, but are also something that our bodies are not able to produce on their own. Flax seeds could be found at just about any organic health food or bulk food store. While you can eat it in its pure seed form I would not recommend it. It tastes pretty blah. I prefer to sprinkle a little bit on my favorite foods. A little on cereal or toast will hardly be noticed by your taste buds. You can of course get it in a capsule for a bit more money. Be sure of what you are buying though. Getting some exercise is always a good addition to any diet plan, and why not be more efficient about the exercise you are getting with an exercise plate? Storage of your flax seeds is important, as heat can cause the seeds to lose their effectiveness. While some people 120

Chia and Flax Seeds – The Wonder Food will tell you to keep them refrigerated, as long as you keep them in a relatively cool place, they should be fine. Flax seed is also available in ground form flax-seed meal. It makes for sprinkling on other foods a little easier. Another alternative is just to dilute some in water. A little extra water can be a good thing, as too much fiber can pretty quickly backfire if you are using flax seed to counter the effects of constipation. Three to six tablespoons is often the recommend dose, but never be afraid of trying a little less. Milk thistle, is also another good all natural, addition to a healthy diet. As with any diet or drug, if you are unsure you really should consult your own doctor. They know your specific health situation better than anyone else. Flax seeds supplement our bodies with the Omega 3 that we are unable to produce. Fish oils have been publicized as providing similar Omega 3 benefits. Omega 3 is great for breaking down cholesterol, and working to lessen it in the future. 121

Chia and Flax Seeds – The Wonder Food While not only limited to the middle aged, flax seed is a good diet supplement for acne prone teenagers. Androgen’s which are brought on by hormones in teenagers are somewhat controlled by flax seed. While it true, that certain physical conditions can be treated with surgical procedures like cosmetic surgery, not everything works that way. Muscle building, fat loss, water retention, and even hair loss are a few other conditions, that flax seeds are known to help prevent or lessen. Flax seeds are readily available, and pretty inexpensive. As with all things we take, it is highly recommended to start with small doses and see how they affect your body. If you are the least bit unsure about whether flax seed is right for you, be sure to consult your personal physician. They know your personal health history, and can always recommend the best course of action for you. Remember, there is no substitute for healthy eating habits. After all, it is good to have a balanced approach to healthy eating. You cannot rely on just one thing even something 122

Chia and Flax Seeds – The Wonder Food as good as flaxseed, to solve your dietary puzzle. The more you learn, the better off you will be when it comes to your health.

123


Flaxseed Health Drinks and Smoothies

F

laxseed drinks and smoothies are very healthy and make very tasty nourishing drinks. You can make the drink with milk or yogurt, or with fruits. Whatever ways you use your flaxseed it is going to be beneficial for you. Ground flax seed –This little seed, when ground, has the same Omega-3 fatty acids as a salmon filet. And I bet you flax seed taste better in a berry smoothie than a salmon filet. Yogurt - This adds a little flavor. You can use plain, low fat or light vanilla flavored or you can make your own yogurt. Yogurt adds protein to your diet. We must watch protein intake after a 124

Chia and Flax Seeds – The Wonder Food workout to rebuild muscle on a daily basis. Pomegranate Juice - This antioxidant rich juice will block those free-radicals the cancer causing agents that take a toll on your body. Blue Agave Sweetener - Blue Agave, as you know, is the plant that makes tequilla; but in this case the sugars are made into syrup. It is 3 times sweeter than sugar but it does not give you that sugar crash. You can get the bottle in the picture at Costco, Publix and Whole Foods stores.

125

Chia and Flax Seeds – The Wonder Food Smoothie Instead of ice in smoothie, use frozen fruit; so you could make this the night before, put it in a covered glass and drink it in the morning. Since there is no ice, the drink will not get watery.

Ingredients Low fat light vanilla yogurt Pomegranate juice Banana Frozen mixed berries Frozen peaches Ground flax seed Blue Agave sweetener

½ cup 2/3 cup ½ medium 1 cup ½ cup 1 tbs 1 tbs

Methodology In a blender add the ingredients in the order listed above. Start your blender on the lowest cycle and then work your way up until blended smooth. If it is little too thick you can add a little more pomegranate juice or orange juice.

126


Peaches and Cream Smoothie This is another way to make smoothie. When it comes to food you got to be innovative.

Ingredients Low fat light vanilla yogurt Low fat milk Banana Frozen peaches Ground flax seed Blue Agave sweetener Dash of vanilla extract

1 cup cup ½ medium 1 cup 1 tbs 2 tbs 2/3

127

Chia and Flax Seeds – The Wonder Food Methodology In a blender add the ingredients in the order listed above. Start your blender on the lowest cycle and then work your way up until blended smooth. If the mixture is too thick for you add a little more non-fat milk.

Mix and match – the flavors are endless. But just know with anything you eat, moderation is the key. Even these tasty, nutritional drinks have calories and drinking too many of them can be counterproductive.

128

Chia and Flax Seeds – The Wonder Food You can make Indian Yogurt drink adding flaxseed meal to make plain or fruity yogurt drink – called Lassi. You can also make Flaxseed punch like peanut punch. There are so much that you can experiment with. Always be innovative and moderate in all your eating habits.

129


Blue Agave natural Sweetener

W

holesome Sweeteners Organic Raw Blue Agave is a natural sweetener extracted from the core of the Blue Agave plant. Sweet, mild nectar is 25% sweeter than sugar (so more is less!) It is a perfect multi-purpose sweetener for beverages, fresh fruit and general table-top use. Raw Blue Agave is non-crystallizing and quick dissolving. Specially produced at low temperatures and mildly filtered, it has a full, natural flavor.

130


Glycemic index of 39 or less; 55 or below is classified as low glycemic Natural sweetness without the blood sugar spike No refrigeration required

131

Chia and Flax Seeds – The Wonder Food Wholesome Sweeteners’ agave nectars have been tested by an independent glycemic lab Gycemic index will vary from person to person, depending on how each person metabolizes sugar, and on other foods consumed at the same time. The results of glycemic response tests in human subjects are subject to biological variability and may vary depending on the methods used. Organic Raw Blue Agave Nectar is perfect for everyone, including raw-food enthusiasts! This amber nectar has a distinct and delicious flavor that genuinely enhances foods' natural sweetness. It is Certified Organic and GMO-Free, and appropriate for vegan and plant-based diets. It is stable, noncrystallizing and quick dissolving.

132


Both Chia and Fax seeds are wonder foods that need to be incorporated in your daily diet. These change the level of your energy and thus the healing patterns. Remember it is the excess energy that creates healing in you. It is level of energy that changes the gear of your consciousness from downward trends to the upwards. It is like the space shuttle trying to enter the space. The space shuttle needs tremendous energy to offset the gravitational force of the earth and then launch into the space. It has been my constant effort to create that level of energy at physical level that will help you to change its direction from downward to upward trends. It is for this reason that I go on working, researching, innovating various documents and exploring products that are beneficial to your health. I present to you two main wonder foods CHIA SEEDS AND FLAX SEEDS along with other natural GUMS. Include these in your daily diets. I have shown many ways to incorporate these in your daily diet for optimum health benefits. 1. TAOSHOBUDDHA HEALTH FOOD NETWORK taoshobuddhafoodnetwork.blogspot .com/ Know Your Foods www.scribd.com › Books - Non-fiction › Health & Lifestyle 133

Chia and Flax Seeds - The Wonder Foods

Recommend Documents