Do you still think that healthy (read dietary) cannot be tasty? And even more so it does not fit into my head, how can there be diet cupcakes, and even chocolate? They can! And now I will prove it to you, just a little background first ...
Several years ago, I was seriously puzzled by the question of proper nutrition. I read a whole bunch of literature on this topic, gave myself some "educational program", so to speak. As a result, I learned a lot, gave up a number of products in my daily diet (left high-quality proteins, complex carbohydrates; removed "bad" fats, snacks and snacks such as sandwiches, other "fast" carbohydrates). Revised the diet - reduced portions and increased the frequency of meals (4-6 times a day, if possible).
Thus, slowly but surely, I lost 13 kg. To be honest, this result amazed me, and proper nutrition and a feeling of lightness have already become so much a habit that I’ve got used to making all meals (I mean everyday ones) as much as possible. Now my credo is in the kitchen: to cook tasty, healthy, and without complication. Of course, I also love complex dishes, festive and even those that are better prepared according to original recipes (for example, cakes, muffins, pies - but more often I bake them not for myself, but for loved ones :).
Today I propose making dietary chocolate orange muffins using flaxseed and oatmeal flour. I will say right away that the consistency of the muffins turns out to be moist inside and very tender, they even somewhat resemble pudding muffins (those that are made in a water bath).
Flaxseed baked goods are rich in fiber, vegetable protein, polyunsaturated fatty acids, folic acid, vitamins B1, B2 and B6, antioxidants, potassium, magnesium, zinc. What is especially pleasant, the flour does not have a specific sharp taste (it is neutral), and in combination with cocoa powder and orange peel, it is just a bomb!
Flaxseed muffins: ingredients
- crumbly cottage cheese - 150 g;
- milk - 70 ml;
- flaxseed flour - 1 tablespoon with a slide;
- whole grain oat flour (* can be substituted with ground oatmeal *)- 1 tbsp. with a slide;
- wheat bran (replacement with oatmeal is possible) - 3 tbsp;
- egg - 1 pc;
- medium apple - 1/2;
- cocoa powder - 2 tbsp;
- zest of one orange;
- cane sugar / stevia / syrups - to taste (*I use ).
Flaxseed muffins: making
Turn on the oven to warm up (180 degrees).
Add milk to the curd. Mix with a blender until smooth. Add flaxseed flour and stir again.
Peel half of the apple, grate, send to the dough. Grind everything thoroughly with a blender until puree.
Add oatmeal, bran, egg. Stir the dough. Then add cocoa, sugar, or to taste and orange peel grated on the finest grater.
Having mixed everything thoroughly, put it in the molds (I have silicone ones; if you have others, don't forget) and put them in the oven for 40-45 minutes.
Cool before serving! And Bon Appetit!
Cleansing the body with flax seed has been practiced for a long time, since flax has been grown and cultivated since time immemorial. The famous healer Wanga also said that if you eat flaxseed regularly, then no diseases will be familiar to you.
My personal experience of using flaxseed flour is not great, but there are already positive results, which I will tell you about.
When buying flax flour, you need to pay attention to the fact that the flour is made from flax seed, and not from cake, because in the first case, the flour will have all the useful properties inherent in flax. The most noticeable, characteristic effect of flaxseed flour is considered to be a powerful cleansing effect for the entire human body. Along with this, being well absorbed, this flour saturates our body with many useful and important elements.
Supporters of a healthy diet can appreciate the introduction of dietary fiber, polyunsaturated fatty acids contained in this flour into the diet, and this helps to prolong a person's life by an average of 20 years!
Flaxseed flour composition
Flaxseed flour is rich in dietary fiber, polyunsaturated fatty acids, vegetable protein, vitamins A, E, B1, B6, B2, B 9, folic acid, antioxidants (lignans), Omega-3, Omega 6 complexes, as well as trace elements necessary for health: Magnesium, Calcium, Potassium, Zinc, Selenium, Iron, Copper, Molybdenum, Copper, Chromium, Phosphorus, Sodium.
The presence of such a huge amount of trace elements, which are also in an easily digestible form, makes flaxseed flour useful in case of a deficiency of minerals in food.
In addition, flaxseed flour is rich in vitamins, protein, Omega-3 complex, and this allows you to reduce weight without harm to health, without resorting to strict diets.
Regular consumption of flax flour, due to its absorbing effect, visibly cleanses the skin from acne.
Linen for women... The presence of phytoestrogens in flaxseed is especially valuable for women in menopause period - these most valuable ingredients affect skin condition, hair and nails and give peace of mind, confidence.
Flaxseed flour effective for daily use for prophylactic purposes: with inflammatory processes of the mucous membranes of the respiratory tract, gastrointestinal tract, with gastritis, colitis, gastric ulcer and duodenal ulcer, diseases of the urinary tract, overweight and lipid metabolism disorders.
Flaxseed is one of the richest lignan sources, which belong to the class of phytoestrogens. It is recognized that some of the lignans have preventing action at different stages of carcinogenesis, disrupting the growth of tumor cells.
In addition, flax lignans possess antiallergic activity... And the use of flax seeds in correction of atherosclerosis and coronary insufficiency based on the antioxidant effect of flax seeds.
Flaxseed flour and cleansing
ATTENTION: During the period of bowel cleansing with flaxseed flour, it is imperative to observe the water regime - the amount of water consumed must be at least 2 liters per day!
Flaxseed meal for obesity
Pthinning With help linen flour occurs due to the abundance of polyunsaturated fatty acids in it. In this way, flaxseed flour promotes the burning of saturated fats. And of course, taking into account the powerful cleansing property of flour, coupled with the combustion of fats, flaxseed flour can be safely considered effective, and besides- useful, natural remedy for weight loss.But when losing weight, one cannot completely rely on the use of flaxseed flour alone - the desired rapid weight loss is possible only with an integrated approach, and this is: a balanced diet, and an active lifestyle and physical activity.
Weight loss by 4-5 kg per month: replace one meal with a glass of kefir (1%) with two teaspoons of flaxseed flour, you can add a little honey or jam to taste.
Let me remind you that the use of flaxseed flour must be accompanied by a sufficient intake of water!
The use of flaxseed flour on fasting days and in the process of following a particular diet replenishes the body with minerals and vitamins that a person often loses, trying to limit himself to food - this is a highly nutritious addition to any diet.
The use of flaxseed flour in medicine.
Flaxseed flour for respiratory diseases. According to Avicenna's descriptions, flax seeds help with "mucous cough", with shortness of breath. In ancient Eastern medicine, flax seeds were used as a medicine with "cleansing, dissolving and emollient" properties.
Flaxseed flour for diseases of the cardiovascular system. Flaxseeds are used in complex treatment for atherosclerosis of coronary and peripheral vessels and cerebral vessels and other diseases accompanied by high fat content, primarily high blood cholesterol content.
Flaxseed flour for diseases of the digestive system. Flax seed mucus, which is formed when flax flour is boiled with boiling water, has mild laxative, enveloping, emollient, anti-inflammatory and analgesic properties. When taken internally, flaxseed mucus covers (and is retained for quite a long time) with a thin layer of the mucous membrane of the esophagus and stomach, providing a protective and calming effect and preventing them from irritation.
Flaxseed flour to improve the condition of the skin and hair. Flaxseed flour provides healthy skin and hair, prevents age-related changes.
Flaxseed meal for diabetes. Studies have shown that flaxseed meal reduces the dependence of diabetics on special drugs. According to Canadian scientists, eating bread with 25% flaxseed flour results in a typical post-meal rise in blood sugar 28% lower than eating regular bread without additives.
Flaxseed flour in different periods of a woman's life. Flaxseed meal contributes to the normal growth and development of the fetus, increases lactation in lactating women. Flaxseed meal minimizes menopausal discomfort, reduces bone pain, helps to reduce irritability, anxiety, etc. This is largely due to the presence of phytoestrogens in flaxseed flour.
Flaxseed meal for sexual dysfunctions in men. Since flax seeds are a source of Omega-3 polyunsaturated fatty acids, the use of flax flour improves blood circulation in small vessels and, as a result, improves erection, increases testosterone production and stimulates spermatogenesis.
Flaxseed flour for mental illness, alcoholism, drug addiction. According to scientists, deficiency of omega-3 fats accompanies most mental disorders. In this regard, the intake of flaxseed flour helps to improve the condition in schizophrenia, depression, alcoholism, drug addiction (especially with withdrawal syndrome).
Flaxseed flour and anti-cancer properties. In the large intestine, as a result of microbial metabolism, flax lignans are converted into active phytoesthogens - enterodiol and enterolactone, which normalize hormonal balance and protect organs from the development of hormone-dependent cancer. This is especially evident in the case of breast cancer. By their properties, flax lignans are applicable in the prevention of oncological diseases of the male and female genital area.
Flaxseed flour. Contraindications
The daily intake of flaxseed for adults is up to 35 grams per day. For children - the dose is halved. It is better to start taking flaxseed flour with small doses - half a teaspoon and, in the absence of side effects, can be brought to the recommended dose.
The presence of certain chronic diseases may be indicative of the use of flaxseed. A doctor's consultation will help to avoid undesirable consequences, to determine the permissible daily dose, the possibility or necessity of using flaxseed flour in the presence of chronic diseases.
Flaxseed flour. The nutritional value
per 100 g of product: protein 35.6 g, fats 10.6 g, carbohydrates 20.2 g. Caloric content 411 kcal
Where in cooking applied linseed flour... Flaxseed flour can be used in many recipes and even as an egg and butter substitute. Flaxseed flour is used to bake pancakes, pancakes, bread, prepare lean homemade mayonnaise, cereals, and add to smoothies. Dishes with the addition of flaxseed flour are lower in calories, but more useful.
Lean flaxseed mayonnaise
2 tbsp with a slide of flaxseed flour
60 ml water
125 ml oil
1-1.5 tsp mustard
2 tbsp lemon juice
salt, sugar
How to make lean mayonnaise.
Pour flaxseed flour with hot boiled water, leave to swell and cool.
Put mustard, salt, sugar, lemon juice into a glass, beat with a mixer, gradually pour in vegetable oil.
The color of the lean mayonnaise made from flax flour is somewhat different from the classic mayonnaise, it is slightly darker.
How to make homemade mayonnaise check out some recipes.
Flaxseed pancakes recipe
Wheat flour 100 gr - approximately, look, what would the dough turn out, like liquid sour cream.
Flaxseed flour 70 gr
Milk 300 gr
Egg 1-2 pcs
Sour cream 2 tablespoons
Sugar 1 tablespoon
A pinch of salt
Soda 1 g (on the tip of a knife)
Vegetable oil 2 tablespoons in a dough
Vegetable oil for frying
How to make flaxseed pancakes
In a large container, beat milk with egg, sugar and salt, gradually sifting flour and soda, continue to beat, pour a couple of tablespoons of vegetable oil with the last.
Fry as usual. Serve flaxseed pancakes well with sour cream, butter, honey or jam.
Porridge with flaxseed flour
Flaxseed cereals improve the functioning of the stomach and intestines, provide a full set of vitamins and microelements, normalize metabolism, maintain strength, restore health and performance. On sale you can find ready-made cereals with flaxseed flour, but you can easily cook such cereals yourself. As a filler, to improve the taste, dried fruits, nuts, pomegranate kernels, honey, milk are added to flaxseed porridges, you can also cook flaxseed porridge with vegetables.
Traditional classic flaxseed porridge with milk
2 tablespoons of flaxseed flour
1/2 cup hot milk
Sugar, a pinch of salt
fruits: banana, strawberry, kiwi (or any dried fruit to taste)
Flaxseed flour is poured with hot milk, mixed thoroughly to avoid lumps. The porridge must be allowed to stand for 2-3 minutes, then salt, sugar, fruits are added.
Flaxseed Fruit Smoothie
Breakfast idea - add a tablespoon of flaxseed flour to your morning banana, apple and milk smoothie.
As a result, we get a wonderful nutritious drink that will fill us with vitamins and microelements.
As promised, I will share the results of my own experience. I started using flaxseed flour this spring. Twice a day, I drank half a teaspoon - I diluted it with warm water and let it stand for a couple of minutes. The result - I lost 2 kg in 2 months, although I didn't set such goals, but in general, I was glad! Two months later, I switched to green buckwheat flour, read about the beneficial properties of this flour in the next issues of the blog, and in order not to miss the updates, you can subscribe to the newsletter TutTasty!
"What to eat to lose weight?" - there is quite a serious answer to this humorous question: baked goods made from flaxseed flour. It is quite possible to lose weight both satisfying and tasty. Flaxseed flour is not at all similar in its properties to wheat or rye flour. The fact is that flax is not a grain. Flax is an oilseed crop. After removing the oil, a large amount of vegetable protein, complex carbohydrates and a lot of useful compounds remain in the crushed flaxseeds. But there are few simple carbohydrates, this makes products with flaxseed flour dietary, low-calorie and very useful for beauty and health.
You can partially (no more than half) replace wheat flour in yeast or unleavened dough with flaxseed flour. This is how any baked goods are made, from bread to fine confectionery. By the way, in the dough, flaxseed flour successfully replaces eggs. Such flour baked goods do not stale for a long time. In addition, flaxseed flour imparts a delicate nutty flavor to baked goods.
For example, you can cook charlotte in a slow cooker according to our recipe.
Products:
- Whole grain flour - 3 tablespoons
- Flaxseed flour - 2 tablespoons
- Eggs - 3 pieces
- Baking powder - 0.5 teaspoon
- Apples - 3 pieces
- Oil (preferably olive) - 2 teaspoons
Cooking process:
Grease the bottom of the bowl with butter and sprinkle with sugar and turn on the Heat mode. Put the chopped apples on the bottom - first in slices, and then in cubes. Beat eggs with sugar, add flour and baking powder, mix until the consistency of sour cream. If it's thick, you can add a little water. Pour the dough over the apples, distribute evenly and turn on the Bake mode. The charlotte will be baked for about 50 minutes.
Tasty and healthy - enjoy your tea!
Time for flaxseed meal!
One of the main trends in the food category is the return of herbal products to our kitchens. Recipes using them appear on culinary blogs one after another. Flaxseed flour is recommended as an alternative or addition to traditional wheat flour. The food additive is formed by grinding flax grains.
Flaxseed flour: benefits and harms
The product is gluten free, low in carbohydrates and high in fat. Rich in the following nutrients:
- B vitamins, folic acid are involved in blood formation
- valuable trace elements necessary for the health of skin, nails, hair: zinc, calcium, magnesium, potassium, etc.
- phytoestrogens that prevent the formation of cancer cells
- fiber helps in bowel cleansing
- vegetable protein tones muscles, satisfies hunger
- Omega-3 and Omega-6 fatty acids lower cholesterol levels.
Supplementation is an important part of a healthy and effective diet because:
- has a low calorie content
- regulates the digestive system
- supports memory and concentration
- has a positive effect on metabolism and the work of the cardiovascular system.
The powder has diuretic properties. If you do not follow the drinking regime, dehydration may occur. When consumed more than 3 tbsp. exacerbation of cholelithiasis is possible per day.
Flaxseed flour in the kitchen
The additive is ideal for frying and baking cakes, pancakes, pancakes and pies. Can be consumed without heat treatment as an addition to pastas, yoghurts, fruit or vegetable shakes. Suitable for baking bread in a bread maker. Can also be used as a breading. This section contains detailed recipes with photos.
Flaxseed flour is much healthier than rye and wheat flour. Flaxseed flour is very low in calories, contains a minimum of carbohydrates, but a lot of protein and fiber. But despite this, baked goods made from healthy flaxseed flour turn out to be very tasty and satisfying. To eat, you need very little flaxseed bread and, what is important, they do not recover from it at all.
These baked goods are very beneficial for the digestive system. The fiber included in the composition, like a brush, cleans and seems to heal the intestinal tract. People suffering from diseases of the digestive system are treated with linseed flour and seeds. It also lowers cholesterol levels, has a beneficial effect on the circulatory system and does not contribute to body fat.
Flaxseed cookies
Flax flour - 1 glass, eggs - 4 pcs., Sour cream - 2 tbsp. spoons, butter - 2 tablespoons, honey - 1 tablespoon.
Preparation:
- Drive the eggs into a container, stir well to get a homogeneous mass.
- Next, add sour cream, honey and melted butter to what happened. Beat until all ingredients are mixed.
- Next, add flaxseed flour, mix very well, to obtain a homogeneous dough. If someone doesn't like her very much, use some wheat flour. We get a soft and sticky dough for baking.
- Next, you need to spread the sheet (pan) with vegetable oil.
- The dough must be formed with hands soaked in water and laid out on a sheet. The height of the cake is about 9 mm.
- Bake in an oven with a temperature of 180 degrees for about 10-20 minutes.
- The baked goods will be ready, when a golden crust appears on it, you need to remove.
As mentioned above, flaxseed flour makes delicious baked goods. Here is one of the recipes for making pancakes.
Pancakes
Ingredients:
1 glass of kefir;
1 egg;
0.5 tbsp. wheat flour;
2 tbsp. l. flaxseed flour;
0.5 tsp salt;
0.3 tbsp. milk;
1 tbsp. l. vegetable oil;
0.5 tsp soda.
- We mix milk, kefir, eggs and vegetable oil.
- Mix the rest of the ingredients in another container.
- Mix the resulting with the kefir mass, mix.
- We bake in a frying pan that was hot before.
The baked goods are very soft, aromatic and healthy. Delicious pastries are made from flaxseed flour with the addition of cottage cheese, for example, baked with prunes and cottage cheese.
Fat-free cottage cheese - 150 g;
flaxseed flour - 3 tbsp. l .;
flaxseed - 1 tsp;
vegetable oil - 1 tbsp. l .;
butter - 1 tbsp. l .;
sugar - 1 tbsp. l .;
baking powder - 0.5 tsp;
pitted prunes to taste.
Preparation:
- Mix butter and vegetable oil well with cottage cheese.
- Then mix it all with sugar.
- Mix baking powder with flaxseed flour.
- Make dough.
- Grind the prunes.
- Divide the resulting doughy mass into portions, roll out portions into a cake, put chopped prunes in the middle. Fasten the edges.
- Send the sheet with parchment, spread with oil and lay out the baked goods.
- Sprinkle with flax seed on top. Bake in a preheated cabinet for 30 minutes. The baked goods are ready.
