An Omega 3 Sensation

by Peachy Palate on September 13, 2012

No I haven’t decided to eat fish! Far from it!

I’ve just taken to eating even more flaxseed! Flax eggs are a staple component of my vegan ingredient list, fantastic for baking, binding and pancake making. Flax seed meal is also fantastic for adding a little bit of thickness and nutritious boost to a smoothie. Of course I knew it was good for me but the primary reason I was using flax was most definitely a functional one as a opposed to considering the healthy benefits; these were just a subsequent bodily blessing Smile

So you may have noticed I keep harping on about my first week of classes last weekend, but as of yet I haven’t mentioned any new insightful bits and pieces I may have picked up.

One thing that really stood out to me was the benefits, importance and quantities of Omega 3’s that are bodies require. I was aware flaxseeds were a good source of both Omega 3 and 6 but I wasn’t sure of the comparable amounts in the oily fish that people are being massively encouraged to consume at least three times a week.

In just two tablespoons of flaxseeds we can get over 120% of the recommended daily allowance of Omega 3’s! To get the equivalent from oily fish you would have to consumer at least 200g…I know which I’d prefer!

And so I’ve taken to using them even more, most notably in my pancakes! A flax egg not only adds a nutritional boost to this morning meal option, the healthy fats give it a bit more staying powder preventing you from overly snacking before lunch (though I’m one to always encourage healthy snacking, 6 meals for me have always been better than 3!), and bullet proofs your pancake preventing any potential for breakage Smile

Love it!

So I’ve been meaning to give Kath’s Oat Pancake a go for a while and when she posted an updated version last week I bumped it up higher on the list of my “must makes”. A flax egg, a little water, oats, half a banana….cinnamon and baking powder and I had myself the quickest and easiest, possibly the thickest and most hearty, single pancake ever!

Topped with the remainder of the banana mashed, a quick raspberry jelly/sauce, a couple of spoonfuls of peanut butter and a sprinkling of the much loved bee pollen!

The only thing missing was a little fresh fruit….the last of the fresh strawberries; they’ll begin to taste a bit more like plastic from here on in!

Here’s some other interesting info on flax seeds for anyone that’s interested…

  • Among all 129 World’s Healthiest Foods, flaxseeds comes 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.
  • 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).
  • Recent studies and research has shown that flaxseeds have proven to improve metabolic syndrome (a name for a group of risk factors that occur together and increase the risk for coronary artery disease, stroke, and type 2 diabetes; including extra wright around the middle and upper parts of the body and insulin resistance).
  • When flaxseeds are compared with other commonly eaten foods in terms of their total polyphenol content (polyphenols are one very important 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.

Source

Fantastic excuse to do some baking experimentation!

What’s your favourite way to incorporate flaxseed in to your diet?

Vegan Oat Pancake

Print this easy peasy recipe Print this easy peasy recipe

Servings –1

Preparation Time – 15 minutes

Cooking Time – 8 minutes

Ingredients

Pancake

  • 1/2 cup (40g) jumbo oats
  • 1 tbsp flaxseed meal + 3 tbsp water
  • 1 tbsp almond milk
  • 1/2 medium ripe banana mashed
  • 1/4 tsp cinnamon
  • 1/2 tsp baking powder

Toppings

  • Remaining half banana mashed
  • 1/3 cup frozen raspberries + 1 tsp maple syrup
  • 1/4 tsp cornstarch + 1/2 tsp water
  • 2 tbsp peanut butter
  • 1 heaped tsp bee pollen
  • 1/2 cup fresh strawberries sliced

Directions

  1. Mix together flax and water and set to one side for 15 minutes.
  2. Add frozen raspberries to pot over a low heat with maple syrup and simmer for 5 minutes, until thawed, soft and a little mushy! Mix together cornstarch and water, add to the pot and stir continuously for 2-3 minutes until it thickens up. Set to one side to cool.
  3. Mix together flax egg, almond milk and mashed banana. Add in oats, baking powder and cinnamon.
  4. Place mixture in to a non stick pan, spread to form a nice even round and cook over a medium heat for 4 minutes before flipping over and cooking for the same time on the other side.
  5. Serve topped with remaining mashed banana, peanut butter, raspberry “jelly” and bee pollen sprinkled over the top (strawberries on the side!)

{ 12 comments… read them below or add one }

Lauren (@poweredbypb) September 13, 2012 at 10:09 am

This looks delicious! I love flaxseed, I always add it to my breakfast whether that be oats/smoothies etc. I also always add a dessert spoon of Udo’s oil which contains flax oil into my smoothies. Great for muscle recovery as it is anti-inflammatory and helps to lubricate the joints.

Reply

Peachy Palate September 13, 2012 at 3:43 pm

Thanks Lauren, let me know if you try it as an alternative to your oats :)

Reply

kristle September 13, 2012 at 11:19 am

i always put flax meal into my oatmeal, but i actually didnt this morning! just finished up my bowl of steel cut oats, too. i dont know if you heard over there, but there was a new study reported on the news yesterday about how omega 3s don’t do all that they say they do. at least when people take fish oil supplements. the news article i read said that people are better off just getting it straight from the source, eating fish instead of the supplement. it got me a little confused if i should be using my flax meal and chia seeds to get my omega3s :/ i guess that is still straight from the source though, isn’t it? it’s not like its in pill form.

Reply

Peachy Palate September 13, 2012 at 3:44 pm

Yes the seeds, ground or otherwise, is a direct food source. Food supplements in general don’t hold much value unless they contain combined nutrients, otherwise our bodies just become imbalanced :)

Reply

kristle September 13, 2012 at 7:18 pm

thanks, i was just a little confused! it’s so hard with everything you read, different articles having conflicting advice and what not. as a vegan, do you take a B vitamin, and which one? b12 is in my multi, but i also take a b supplement just in case.

Reply

Jess September 13, 2012 at 3:29 pm

Flax ‘eggs’ are great, aren’t they? I always used to be annoyed at the number of egg white recipes out there but since I prefer denser textured things anyway I’ve started just using a flax egg for every 1/2 cup of whites. I love my high protein recipes and flax eggs have been my saviour in veganizing them :)

That said, it’s nice to see a recipe I don’t have to adjust :) And so pretty, like all the rest of your creations!

Reply

Peachy Palate September 13, 2012 at 3:44 pm

Thanks Jess! Ye I know the wonders of seeds! I wish I had of discover flax eggs years ago but here’s to spreading the word!

Reply

Rachel September 13, 2012 at 4:20 pm

I love flax seeds! (well flax meal in my case since I grind them lol)… never made a flax egg, but I have made chia eggs.. love those :) have you ever tried chia seeds?

Reply

kristle September 13, 2012 at 7:16 pm

i always use a flax egg, i didnt know you could do a chia egg too! i love chia seeds in my yogurt, and the way they thicken my smoothies.

Reply

91% Chocolate Lover September 13, 2012 at 11:07 pm

This looks incredibly tasty and healthy. I’ve heard of bee pollen before, but never been able to justify the price. I might have to pick some up soon, though!

Reply

Peachy Palate September 14, 2012 at 7:59 am

It’s well worth it. I wasn’t thinking twice about paying €50 for protein powder….it’s a hell of a lot cheaper and natural to eat bee pollen as an all round nutritional booster! :)

Reply

Alesea January 31, 2013 at 11:00 am

Another way to eat flaxseed is to mix them with water and add minced garlic, salt and some other of you’re favourite spices – the final product has to be a thick spicy spread for your toast!

Reply

Leave a Comment

Current month ye@r day *

Previous post:

Next post: