Healthy Ingredient of the Week – Flaxseeds

Flaxseeds pack a lot of nutrition in a small package.  They’re a great plant-based source of omega-3 fatty acids, which can help decrease inflammation and lower cholesterol levels.  They’re also extremely high in fiber and lignans, chemical compounds found in plants that act as an antioxidant.  Whole flaxseeds are not fully digested by our intestinal tract, so for the most nutritional benefit, choose ground flaxseed, which can easily be found in grocery and specialty stores.  I like to sprinkle ground flax on cereal and oatmeal, but it’s also great as a substitute for oil in baked goods.  Here, flax adds a healthy twist to dinner rolls.


Two-hour Buns

2 tbsp fast rising instant yeast
4 cups all-purpose flour
4 cups whole-wheat flour
¾  cup ground flax seed
¼ cup granulated sugar
2 eggs
1 tsp salt
3 cups lukewarm water


1.  Preheat oven to 350°F.
2.  In a bowl, mix yeast, 2 cups each all-purpose and wheat flour and ground flax.
3.  In a large bowl, beat sugar, eggs, and salt. Add water and stir.
4.  Add flour mixture to the liquid and beat until well blended.
5.  Add remaining flour and knead.
6.  Let rise 15 minutes.
7.  Punch down and let rise again 15 minutes.
8.  Punch down and form into buns.
9.  Let rise one hour.
10.  Bake 20 minutes. Remove and cool on a rack.  Makes 4 dozen buns.

 Recipe adapted from the Flax Council of Canada


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