Flax (Linum usitatissimum)
NOTHING BUT THE FLAX
Did you know … oil from flax is also known as “linseed” oil when it is used to make paints, varnishes, lacquer and ink?
What’s the Story?
Flax is a plant that is native to south-west Asia and south-eastern Europe. Its Latin name means “most useful”, as all parts of the flax plant have been used historically for a variety of purposes. The seed of flax is small and full of oil. It has a nutty flavour and can be used in many different culinary dishes. Flax is mostly grown for its nutritional value but it also is widely used for various commercial nonfood products such as in paints, ink and linoleum.
A Serving of Food Lore …
Flax cultivation can be traced back to 3000 B.C. in Babylon. In fact, linen made from flax fibre was used to wrap Egyptian mummies. About six hundred years ago, Hildegard von Bingen used flax meal in hot compresses for the treatment of both external and internal ailments. In the United States, early colonists grew small amounts of flax for home use, but it wasn’t until 1753 that commercial production began. Following the invention of the cotton gin, forty years later, flax production declined to a minimum.
Where Is Flax Grown?
Canada is the leading producer and exporter of flax, followed by China, the United States, India, the European Union and Argentina. States with the greatest flax production in the U.S. include North Dakota, South Dakota, Minnesota and Wisconsin.
Why Should I Eat Flax?
Flaxseeds are a rich source of omega-3 fats. They are an excellent source of soluble and insoluble fibre, beneficial for regulating cholesterol, blood glucose and digestion. Flax is a superb source of lignans, plant compounds that act like a weak form of oestrogen. Some scientists believe that lignans may protect against certain kinds of cancer, particularly breast and colon cancer.
Home Remedies
Flax is known as a ‘blessed plant’ that can bring good fortune, restore health and protect against witchcraft. Historically, flax has been used to relieve abdominal pains, coughs, boils, skin abscesses and constipation.
Throw Me a Lifesaver!
HEART DISEASE: Women who added fifty grams of ground flaxseed each day for four weeks to their daily diet lowered their total cholesterol by 9 per cent and LDL (“bad”) cholesterol by 18 per cent. Flaxseed also reduces inflammatory markers associated with increased risk of heart disease.
PROSTATE CANCER: Lignans, a fibre compound found in flax, slowed tumour growth in prostate and breast cancer patients.
BREAST CANCER: A mouse study showed that flaxseed may enhance the effectiveness of the cancer drug tamoxifen in halting the growth of breast cancer. Women with high levels of enterolactone (a weak phytooestrogen), linked to high lignan intake from foods like flax, have been shown to experience a 58 per cent reduction of breast cancer risk.
COLON CANCER: An animal study found supplementation of flaxseed oil to be effective in preventing colon tumour development whereas corn oil, mostly omega-6 fats, promoted tumour growth.
DIABETES: The addition of flax or components of flax in animal studies slowed the onset of type 2 diabetes and protected kidneys from the typical damage caused by diabetes.
ATTENTION DEFICIT HYPERACTIVITY DISORDER (ADHD): A pilot study conducted in India evaluated the effect of flax oil on behaviour in children with ADHD. There was significant improvement in their symptoms, reflected by reduction in total hyperactivity scores.
Tips on Using Flax
SELECTION AND STORAGE:
• Whole flaxseed is available either in bulk or packaged and can be found at health food shops, some supermarkets or direct from manufacturers.
• The colour of flax makes little difference when it comes to taste or nutritional value.
• Flax oil is sold in liquid and gelatin capsules. Your greatest health benefit is from ground flaxseeds.
• Look for flax-enriched breads and cereals.
• Flax oil should be kept refrigerated. Milled flax may be refrigerated in an airtight container for up to 90 days, and whole flaxseed may be stored at room temperature for up to one year.
PREPARATION AND SERVING SUGGESTIONS:
• Grind flaxseeds fresh in a coffee grinder whenever possible.
• Do not cook with flax oil as it burns easily. Flaxseed oil works best in cold foods.
• You can sprinkle milled flax on cereal, salads, soups, casseroles, baked bread and other cooked foods.
• Replace high-saturated-fat ingredients like butter with milled flax. Three tablespoons milled flax equals 1 tablespoon butter, margarine, shortening or vegetable oil.
• Replace eggs, too! For every egg, mix 1 tablespoon milled flax with three tablespoons water in a small bowl and let sit for one or two minutes.
From The Amazing Flax Cookbook by Jane Reinhardt-Martin
Servings: 25 4floz/120ml • Prep and cooking time: 40 minutes
This recipe contains five powerhouse foods.
INGREDIENTS:
12oz/350g old-fashioned oatmeal
4oz/100g walnuts, chopped
3oz/75g coconut, shredded
2oz/50g flaxseed, ground
2½oz/60g brown sugar
4floz/125ml canola oil or rapeseed oil
4floz/125ml honey
½ tablespoon cinnamon
1 tablespoon vanilla extract
DIRECTIONS:
Preheat oven to 275°F/140°C. In a mixer bowl, combine oats, coconut, walnuts and ground flaxseed. In another bowl (microwavable), combine brown sugar, oil, honey, cinnamon and vanilla. Cook on high in microwave until mixture starts bubbling. Pour mixture over oat mixture and mix well. Spray baking tray with nonstick spray. Spread mixture thinly onto baking tray. Bake for 15 minutes. Stir and bake for an additional 15 minutes or until oats are toasted. Cool and store in an airtight container.
BREAK IT DOWN …
Calories: 233; Total fat: 11g; Saturated fat: 2.5g; Cholesterol: 0mg; Sodium: 14mg; Total carbs: 29g; Fibre: 4g; Sugar: 10g; Protein: 5g.