Flax is rich in substances that have been shown to protect against heart disease and cancer. It has a very mild taste and is good mixed into muffins and breads as well as sprinkled on cereal. This flax muffin recipe is one way to add a daily tablespoon of flaxseed to your breakfast and snacks. These muffins are remarkably sweet and moist, despite having no added fat. (The 3 grams of fat per muffin are from the health-protective fats in the ground flaxseed meal.)

　　

Ingredients

Makes 12 muffins

　　1 egg (or substitute) or 2 egg whites

　　1/3 cup (115 g) molasses

　　1 cup (240 ml) buttermilk (or 1 cup milk mixed with 1 teaspoon vinegar)

　　3/4 cup (120 g) ground flaxseed meal

　　1/2 teaspoon salt

　　1 cup (175 g) chopped dates

　　1 1/2 cups (210 g) flour, preferably half whole wheat and half white

　　1 teaspoon baking soda

　　Optional: 1/2 teaspoon cinnamon; 1 teaspoon grated orange rind; 1 teaspoon vanilla extract

　　

Step 1

1. Preheat the oven to 350 °F (180 °C), and prepare 12 muffin cups with papers or cooking spray.

　　

Step 2

2. In a large bowl, mix together the egg, molasses, buttermilk, flax, and salt, and add the dates to the batter.

　　

Step 3

3. In a separate bowl, mix together the flour and baking soda (and cinnamon).

　　

Step 4

4. Gently stir the flour mixture (and orange rind and vanilla) into the egg mixture.

　　

Step 5

5. Fill the muffin cups 2/3 full. Bake for 18 to 20 minutes or until a toothpick inserted near the center comes out clean.

　　

Nutrition Per Serving

Per serving: 165 calories

　　30 g carbohydrate

　　4 g protein

　　3 g fat

　　#### Nutritional analysis provided by Other

　　From Nancy Clark's Sports Nutrition Guidebook by Nancy Clark, M.S., R.D. Copyright 2008 by Human Kinetics Publishers, Inc. Excerpted by permission of Human Kinetics, Champaign, IL. www.HumanKinetics.com