Grated Vegetables—When grating the zucchini and carrot, you need to choose the finest grate on your hand-held grater or food processor.
Makes 12 muffins One serving = 1 muffin
Per serving: 297 Calories, 14 g Total Fat, 1.5 g Saturated Fat, 0.2 g Trans Fat, 83 mg Sodium, 36.4 g Carbohydrate, 4 g Fibre, 16.3 g Sugars, 13.5 g Added Sugars, 7.4 g Protein
Carbohydrate Choices: 2
Flaxseed 101
• Flaxseed comes whole, ground or as a meal.
• For economy, buy flaxseeds whole and then grind them up in a coffee bean mill.
• Don’t become overzealous and grind them into flour. Just keep pulsing until it looks like coarse sand.
• Once flaxseed has been ground, store in a covered container in the fridge. It will stay fresh for up to three months.
• You can buy flaxseed already ground, located in the refrigerated section of your grocery store. That’s the big tip-off—you need to store it your fridge as well.
• Flaxseed meal and ground flaxseed are not standardized. Depending on the company you purchase your ground flaxseed from there can be varying amounts of fat in their ground flaxseed. The fat is a heart healthy fat and you don’t want too little, so for heart health choose ground flaxseed or, better yet, grind your own.
• Whole flaxseeds are difficult to digest and act as a laxative. Grind them up and your body will absorb the omega-3 fatty acids and the plant lignins.
Health Bite
Ground flaxseed can help lower your cholesterol, which can help reduce your chances of developing heart disease. We recommend 1 to 2 Tbsp (15 to 30 mL) ground flaxseed per day.
Sound the celebratory bells: flaxseed received a Health Claim from Health Canada in 2014 because of its ability to lower cholesterol.
Flaxseed
Flaxseed is grown in Alberta, Manitoba, New Brunswick, Nova Scotia, Prince Edward Island and Saskatchewan which is the leader, producing 82% of all flaxseed grown in Canada.