Flaxseed Health Benefits

Question: What is it?
Answer: Linum usitatissimum, or plan old flax, is a blue-flowered crop that has been used as a food source since 3000 B.C. Flaxseed, a reddish-brown, chewy seed, is rich in protein, fat & dietary fiber. The quality of flaxseed protein is similar to that of a soybean & the quality of its fat is similar to that of canola oil.

Question: What’s so great about it?
Answer: Flaxseed is a rich source of several minerals and phytochemicals that have been shown to protect against the development of certain types of cancer & heart disease. The alpha-linolenic acid (omega 3 fat) in flaxseed is a type of essential fatty acid that promotes heart health, immunity and continues to be studied for its importance in the prevention of chronic inflammation.

Question: I’ve heard the term ‘lignans’ in reference to flax. What are those?
Answer: Flaxseed is an incredibly rich source of a group of compounds called lignans. Many plant foods contain lignans, but flaxseed provides a whopping 75 times more lignans than any other food!

“(Flaxseed) lignans are important because they may have powerful antioxidant properties that can help block the damaging effects of harmful oxygen molecules called free radicals. These molecules are thought to cause changes in the body that can lead to cancer.”

Lignans show promise for blocking the effects of estrogen, which helps to protect against breast cancer. Even when estrogen positive tumors grow, in the presence of lignans, their growth may slow or halt.

Question: Any other benefits?
Answer: Flaxseed is very high in fiber, 3 TBS of seeds provide 3 grams of fiber, or about 12% of the Recommended Daily Value. Fiber, among other functions, can help block the effects of harmful compounds in the body that, over time, can damage intestinal cells, leading to cancer. It also moves these compounds out of the body quicker.

Question: I’ve seen the seeds and the meal, what’s the best way to eat flax/incorporate into my diet?
Answer: It’s best to buy the seeds (Bob’s Red Mill is a great brand) and grind them yourself shortly before use. This releases the beneficial oils. Store the ground flaxseed in an airtight container in the fridge and sprinkle 1 TB or so in smoothies, on salads, in yogurt…even stir some in soup or spaghetti sauce (nobody will know)!

Lentils Nutrition Benefits

Light and small are two words appropriate for  describing the appearance of lentils, but looks can be deceiving. These lens-shaped legumes are one of the true ‘heavyweights’ when in comes to nutrition powerhouses. Lentils are especially appropriate to add to your diet during the Lenten season, when some individuals restrict meat consumption.

Within the legume family, lentils are one of the highest in protein content. They are excellent/good sources of the following nutrients, vitamins and minerals: iron, calcium, magnesium, phytochemicals and folate (an important B-vitamin, especially for women in child-bearing years, that helps the body manufacture blood cells).

ALL legumes are very high in dietary fiber and lentils are no exception, packing 4 to 10 grams of fiber per 1/2 cup (depending upon type, size, cooking method). Remember, the American Dietetic Association recommends that healthy adults consume approximately 25-35 grams of fiber daily.

Lentils are among the most ancient of legumes as well. You can find a broader variety of this legume throughout Europe, the Middle East, India and Africa. Sold in a huge variety of colors –black, green, yellow, orange — and flavors, lentils offer versatility for home cooks as a nearly fat-free meat substitute and guilt-free budget-stretcher side dish. In the United States, red, brown and green lentils are the most common.

Their quick-cook applications make them perfect for health-conscious cooks in modern times. and lentils fit perfectly in Lenten meals. Unlike dried beans, lentils need not be soaked in water for hours. In fact, they cook in 20-30 minutes. In addition, cooked lentils will last up to three days when kept covered in the refrigerator.

Use lentils in soups, add them to other vegetables and casserole mixtures or serve them cold in salads. Brown and green lentils hold their shape when cooked, while red lentils work best in puree, soups and stews where a soft texture is desired.

Once you discover their ease of preparation and healthful attributes, you will understand the popularity of lentils far beyond the Lenten season. Follow these basics in the care and cooking of lentils.

• Lentils are simple to prepare. Sort, remove any debris. Then rinse and boil 15-20 minutes. There is no need to soak lentils. Also, do not add salt to lentils while cooking because this can make them tough.
• Storing lentils is simple. They keep indefinitely in a cool, dry place. After long storage, the color may fade slightly, but the taste shouldn’t be noticeably altered.

Fig Nutrition Facts

Q: What is the succulent fruit of the ficus tree?
A: The fig of course!

The fig is actually not a fruit but a flower that has inverted itself, producing an edible, sweet, chewy, seed-filled flesh. If your only exposure to or taste of a fig is via a “newton,” (aka cookie) then you’re missing out on one of the world’s healthiest and tastiest fruits!

Cleopatra’s favorite fruit, the fig, originated in western Asia and is thought to have been introduced to the U.S. by a Spanish missionary in the late 1500’s. The nutritional benefits of figs are astounding. They are low in calories, delicious, a good source of dietary fiber and contain vitamins and minerals such as potassium, vitamin B6 and manganese. They are rich in disease fighting phytochemicals (flavonoids and polyphenols).

A fig can be eaten both fresh and dried and are primarily grown in California (where they are known as ‘mission’ figs). There are over 100 varieties that vary in texture, color, flavor (slightly) and size.

Fig Calories, selection and preparation

One fresh fig (2.5″ in diameter or about 64 grams) provides only 47 calories, 0 g fat and 2 g dietary fiber. California varieties  are in season June through September. Beware: fresh figs are very perishable fruits (meaning they go bad fast). Purchase yours two days maximum before you plan to eat them. Choose figs that are plump and tender but not mushy, have firm stems and are bruise-free. Avoid figs that have a sour smell. Choose those with a mildly sweet scent.

Wash fresh figs before you eat or cook them under cool water. Gently remove stems before wiping them dry. You can simply pop dried figs right in your mouth, use fresh or dried figs in recipes (below) or simmer them in water/fruit juice for a few minutes to make them plump and juicy.

FIG RECIPE
Fig and Arugula Salad with Parmesan
Ingredients

2 Tbs minced shallots
1 1/2 Tbs balsamic vinegar
1 Tbs extra-virgin olive oil
1/4 tsp each salt and freshly ground black pepper
16 fresh figs, each cut in half lengthwise
6 cups trimmed arugula (about 6 ounces)
1/4 cup shaved (about 1 ounce) fresh Parmesan cheese

Directions:

Combine the first 4 ingredients in a large bowl; stir well with a whisk. Add figs; cover and let stand 20 minutes. Add arugula and pepper; toss well. Top with cheese. Serve immediately.

Nutritional Facts for Fig and Arugula Salad with Parmesan
(per serving): 152.7 calories; 32% calories from fat; 5.7 g total fat; 5.5 mg cholesterol; 253 mg sodium; 371 mg potassium; 24 g carbohydrates; 3.8 g fiber; 16.8 g sugar; 4.4 g protein.