Flax seeds play an important role in cooking: they add variety to familiar recipes, affect the texture of the dough, and increase the nutritional value of dishes. 5 recipes with flax seeds: for weight loss.
Recipes for dishes using flax seeds are suitable for those who follow the figure, have dietary restrictions, or are just trying to make their diet healthier. And recipes with them, as a rule, allow you to adapt dishes to your taste — there is where to show imagination.
The high fiber content in flax seeds helps to normalize the microflora and cleanse the body of impurities.
(1) – “Flaxseed has antioxidant properties as it increases total antioxidant capacity and reduces serum MDA levels. Regular flaxseed consumption has a beneficial effect on skin condition by increasing its hydration, reducing roughness, sensitivity, and transepidermal water loss, and accelerating the wound healing process.”
#1. Meringue cake on flaxseed jelly. 5 recipes with flax seeds: for weight loss.
Very tasty cakes turn out to be a real treat. The cake is very quickly saturated with moisture from the cream, so it needs to be lubricated immediately before use. Did you know that you don’t have to use eggs to make meringue? There is a wonderful substitute – flax seeds! Surprisingly, flax makes a wonderful protein mass!
Ingredients for 10 pcs:
Flaxseed jelly
Flax seed 2 tablespoons
Water 2 cups
Meringue:
Linseed jelly 5.29oz
Sugar 5.29oz
Lemon juice 1 tablespoon
Vanilla to taste
Cream:
Vegetable-based cream (liquid) 7.0oz
Fruits (dried fruits) for decoration
Instruction:
Cooking time is 3 hours
Jelly
Pour the flax with water and cook over low heat for 30-40 minutes.
Let it cool down.
Meringue
Start whipping the jelly. It is whipped for a long time for 20-30 minutes.
When it thickens, add sugar and lemon juice. Add vanilla. The mass is well beaten.
We make meringue using a pastry bag. Bake at a temperature of 212F for 90 minutes.
Take it out, let it stand for 5 minutes, and then remove it from the paper.
This number of products is designed for 1.5 baking sheets.
Cream
We prepare the cream according to the instructions on the package. They just need to be beaten with a mixer. Liquid vegetable cream with sugar. There is not much sugar in them.
Assembling
Combine several meringues with a cream.
Decorate the top with cream and fruits. Enjoy your meal!
#2. Salad with pears and figs. 5 recipes with flax seeds: for weight loss.
Juicy honey pear, crispy iceberg lettuce and tender avocado. These ingredients alone would make the salad incredibly tasty and healthy. But we will bring it to perfection by adding the oriental sweetness of figs, the languid, mild taste of cashews and slightly dried flax seeds. Finally, sprinkle with lemon juice.
Sweet and juicy varieties of pears are ideal for this salad. Also, use only ripe avocados.
The iceberg will bring freshness and crispness to the salad, filled with soft, delicate flavors, and balance its sweetness. Cashews and flax seeds will provide the necessary supply of fats, vegetable protein and fatty acids. Figs, in addition to sweets, will give you a supply of vitamins and trace elements.
Ingredients for 2 servings:
The nutritional value of a serving is 457 k Cal
iceberg lettuce ½
pear 1 pc.
avocado 1 pc.
fresh figs 2 pcs.
flax seeds 1 tsp
cashews 1 tbsp
lemons ¼ pcs.
Instruction:
Slice or tear iceberg lettuce with your hands and put it on the bottom of the salad bowl. Cut the pear and avocado into cubes, add to the salad and mix. Add the flax seeds and cashew nuts on top. Sprinkle with lemon juice. Cut the figs into 4 pieces and add to the salad.
#3.Vegetable cutlets
Tender vegetable cutlets are easily digested, and will also help reduce excess volumes and delight our body with useful vitamins.
Ingredients for 2 servings:
The nutritional value of a serving is 270 k Cal
zucchini 1 pc.
carrots 1 pc.
flax seeds 1 tablespoon
corn starch 1 tablespoon
salt to taste
freshly ground black pepper to taste
chicken eggs 1 pc.
greens 1 bunch
corn 1 tablespoon
garlic 3 cloves
olive oil 2 tablespoons
Instruction:
Cooking time is 30 minutes
To prepare the cutlets, prepare the necessary products. Use fresh greens. Zucchini can be replaced with zucchini. Grate the zucchini and squeeze it well from moisture. Add finely grated carrots to the zucchini. Add all remaining ingredients to the vegetables and mix. Form cutlets. Of this number, 6 pieces came out.
Heat the olive oil in a frying pan and fry the cutlets until browned on both sides over medium heat. At the end, cover the pan with a lid and then cook the cutlets for another 2-3 minutes. Serve both cold and hot with a sauce of yogurt, garlic and herbs.
#4. Buns for breakfast
These buns are perfect for a savory breakfast or lunch. Mix the flour with dry yeast and flax seeds, add the liquid ingredients and let the dough stand for 1-1.5 hours in a warm place. The dough will rise and be ready for the next step. Divide it into several parts, roll up the balls and let them stand for another half hour. Then bake in the oven at high temperatures. Cool on a wire rack and serve fresh browned buns to the table.
The buns are very tender! These buns are very suitable for breakfast, they have a slightly sweet taste that goes well with cheese and ham.
Ingredients for 4 servings:
The nutritional value of a serving is 304 k Cal
flour 7.0 oz
whole grain flour 2 tablespoons
flax seeds 1 tablespoon
salt to taste
brown sugar 1 teaspoon
1/2 cup water
dry yeast 1 teaspoon
Extra Virgin olive oil 1 tablespoon
Instruction:
Cooking time is 3 hours
Sift both types of flour into a bowl, add salt, sugar, yeast, seeds and mix. Then add water, oil and mix everything well. Grease your hands with oil, form a ball from the dough, put it in a bowl, cover with foil and put in a warm place for 1-1.5 hours.
The dough should increase by about 1.5 times. Sprinkle the work surface with flour, transfer the dough, divide into 5 parts, form a bun from each part, put it on a baking sheet, cover with foil and leave for another 30-40 minutes. While our buns are resting, heat the oven to 392F. Before baking, make incisions on the buns and sprinkle with water.
Bake the buns for 10 minutes at 392F, then reduce to 356F and bake until tender for another 15-25 minutes. Cool the finished buns. Enjoy your meal!
#5. Delicious shortbread cookies with seeds and nuts. 5 recipes with flax seeds: for weight loss.
The cookies are based on shortbread dough, which was in the refrigerator. Roll it out into a thin layer, cut into curly cookies and brush with protein. The latter is necessary so that the mixture of nuts and seeds with which the pastry will be decorated is securely fixed on the dough. Assemble a combination to your liking: flaxseed or pumpkin seeds, sesame seeds, roasted nuts — you can improvise. Then put the cookies in the oven for 20-25 minutes at 356F.
Ingredients for 4 servings:
The nutritional value of a serving is 504 k Cal
flour 14.2oz
butter 5.29oz
milk 2 tablespoons
salt to taste
chicken eggs 2 pcs
powdered sugar to taste
peanuts 3.53oz
flax seeds 1 tablespoon
sesame seeds 1 tablespoon
sunflower seeds 3.53oz
Instruction:
Cooking time is 1 hours
Sunflower seeds are peeled, washed well in water, dried and then used in salads, pastries and so on. For the cookies, dry them in a dry pan. Peanuts are also fried in a dry frying pan until tender.
When the color changes to a darker one and the peanuts begin to peel, remove from the stove and leave in a frying pan, covered with a towel. That’s how he gets ready.
Grind cold butter into a bowl with flour, knead into fine crumbs, add salt, powdered sugar.
Add 2 yolks and 2 tablespoons of cold milk. Put the dough into a ball and mix a little until smooth. If the dough does not assemble well and crumbles, add another spoonful of milk, but no more!
Wrap the finished dough in foil and put it in the refrigerator for 1 hour.
Meanwhile, our peanuts have reached the ready. Peel it from the husk and grind it in a blender.
In the recipe, I indicated a very approximate ratio of seeds and nuts, you can take any that you like. You can sprinkle with peanuts or, for example, seeds, or you can add poppy seeds. We mix it. We take the dough out of the refrigerator, cut off a piece, roll it out thinly. We cut out cookies with any molds. I lubricate it with protein so that the seeds stick to the dough and do not crumble. And sprinkle with a seed mixture. Sprinkle lightly with your fingers.
When the last piece of dough remains, you can simply roll out the layer, lubricate with protein, sprinkle with a seed mixture and cut into pieces with a knife.
Bake in the oven, preheated to 356F, for 20-25 minutes, look at your oven.
Let’s cool it down! Enjoy your meal!
Flaxseeds are great for making cereals and drinks, and crispy chips can be made from them, enriching the naturally poor taste with other, more saturated spices. You can also make nutrient-rich smoothies from sprouted flax.
(1) – US National Library of Medicine; The Role of Flaxseed in Improving Human Health; Wioletta Nowak and Małgorzata Jeziorek George Moschonis, Academic Editor and Anj Reddy, Academic Editor; Published online 2023 Jan 30. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9914786/
Elena runs a private practice as a nutrition coach in the USA and many countries around the world. https://elenasunshinemagazine.com/services/
I offer:
Evaluate current meal plans and give general recommendations.
Individual consultations.
Making individual meal plans.
Recommend gradual dietary changes and consistent dietary practice.
Discuss the importance of balanced macronutrient intake.
To offer recommendations on eating behavior.
Promote the calorie recommendations set out by the U.S. Department of Agriculture, MyPlate, the Eatwell Guide in the United Kingdom, or other acceptable organizations.
