flax: ancient superfood.

Photo Credit: Michelle Shefveland

Nutrition legislation is a relatively new phenomenon; the U.S. Department of Agriculture wasn't established until 1862, the Food and Drugs Act wasn't passed until 1906, the first food standards weren't passed until 1939, and the National School Lunch Program wasn't instituted until 1946 (Fooducate.com). Oh wait, that's if you don't count King Charlemagne, ruler of the Franks and the Romans from 768-814. That's right, Charlemagne (as advised by Hippocrates) believed that flax seed was so essential to health that he passed laws requiring his subjects to consume a mandated amount each year. While we don't encourage every ancient health practice (I think bloodletting has been abandoned by most physicians), current research strongly backs up this 1200 year old law.

Both ground flax seeds and their oil are used for their health benefits; flax's biggest claim to fame is its high content of omega-3 fatty acids, but this tiny seed is also packed with soluble fiber and lignans (lignans are a type of insoluble fiber that are also antioxidants).  Adding flax to muffins, breads, cookies, and even smoothies and soups is a super-easy way to boost nutrition. One of my newest favorite whole wheat treats to bake are Pumpkin Flax Muffins, which I adapted from a recipe at NaturalHealthyConcepts.com. They make a great breakfast-on-the-go or afternoon snack. Enjoy!

Pumpkin Flax Muffins
- 2 cups whole wheat flour
- 1/4 cup white flour
- 1/2 cup flax seed meal
- 3/4 cup brown sugar
- 1 tablespoon baking powder
- 1 teaspoon baking soda
- 2 teaspoons cinnamon
- 1 1/2 teaspoons ginger
- 1 teaspoon sea salt
- 1 1/4 cup pureed pumpkin
- 3/4 cup plain yogurt
- 1/3 cup milk
- 1/4 cup olive oil
- 2 eggs, beaten
- 1 tsp vanilla

Instructions
1. Combine first nine ingredients in a medium bowl, and make a well in the center.
2. Combine next six ingredients, add to flour mixture, and stir until just moist.
3. Spray muffin tin with cooking spray and spoon in batter.
4. Bake at 375 degrees for 15-18 minutes. Makes between 18 and 24 muffins.

baked oatmeal bliss.

photo credit: michelle shefveland

I am an oatmeal addict, but had never tried baked oatmeal until I attended a retreat at the Oak Forest Center in Frederic, Wisconsin, where they served us raspberry baked oatmeal for breakfast. I think I had three servings. And if I hadn't needed to share it with the other seventy people in attendance, I definitely wouldn't have stopped at three.

So what exactly is "baked" oatmeal? Well, traditional oatmeal is "porridge-style," which is made by combining water or milk with dry oats and cooking it either in the microwave or on the stove. Baked oatmeal, on the other hand, is made in the oven and usually in family-size quantities. The consistency, while always variable based on the amount of liquid and baking time, is usually drier and less, well, porridge-y than porridge oatmeal. It is a more elegant dish, lending itself to special occasions like Sunday brunch in a way that porridge oatmeal would be out-of-place. And there are hundreds of ways to spice it up (literally); throw in your favorite spices, nuts, fruits, jam, or whatever you happen to have on hand to make it your own.

While at my parents' home for Thanksgiving I did just that,  tweaking a recipe that combined my favorite things: pumpkins, walnuts, apples, and cranberries. It was like dessert, but as wholesome as it was delicious! The recipe I used was from My Kitchen Addiction, which I adapted by omitting the wheat germ (just because I didn't have any at the time; wheat germ is a great way to add nutrients and flavor) and increasing the pumpkin. My family devoured it. Home again for Christmas, I will surely be trying another twist on baked oatmeal from the recipes below. Let me know if you do too!

baked oatmeal recipes
Pumpkin Cranberry Apple Baked Oatmeal from My Kitchen Addiction
Chocolate Raspberry Almond Baked Oatmeal from The Ungourmet
Amish Baked Oatmeal from Food.com
Banana Baked Oatmeal from Kath Eats Real Food
Applesauce Raisin Baked Oatmeal  from MyRecipes

easy ways to cook like a chef in your own kitchen

 As a future dietitian, I belong to the American Dietetic Association. This "Tip of the Day" popped up on my Facebook news feed, and I had to share it with you! Very simple ways to turn your ho-hum dinner into something you might savor at a nice restaurant. And into a healthier meal as well, of course. :-)

Culinary Ideas that Work at Home from the American Dietetic Association 

1. Poach fish, poultry or meat in flavorful broth, rather than cooking them in oil. Poach fruit in juice, rather than cooking in sugary syrup.
2. Intensify flavors with high-heat cooking, such as pan-searing, grilling or broiling to brown meat and seal in juices.
3. Add fuller flavors with more whole grains, including brown rice, amaranth and quinoa as well as wild rice.
4. Serve bean purees or olive tapenade instead of butter or margarine as table condiments.
5. Add nuts like hazelnuts, almonds and pecans to recipes. Just a few nuts pack big flavor and nutrition.
6. Use big, bold flavor ingredients in small amounts, such as feta cheese, pomegranate seeds, chipotle pepper or cilantro.



Photo Credit: Mike McCune (get the recipe for these grilled peaches here too!)