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Chia and Flax Seeds – The Wonder Food

CHIA SEEDS – THE WONDER FOOD

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Chia and Flax Seeds – The Wonder Food

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Chia and Flax Seeds – The Wonder Food

Compiled and Edited

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Chia and Flax Seeds – The Wonder Food

Chia and Fax Seeds – The wonder


Foods

© John Public

A Production of Taoshobuddha
Meditations and Taoshobuddha Health
Food Network for free sharing via
download only.

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(TAOSHOBUDDHACYBERLIBRARY)
on Scribd
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Ibrary

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Chia and Flax Seeds – The Wonder Food

The word Taoshobuddha comes from three


words, ‘tao,’ ‘sho,’ and ‘Buddha’. The word
Tao was coined by the Chinese master, Lau
Tzu. It means that which is and cannot be
put into words. It is unknown and
unknowable. It can only be experienced and
not expressed in words. Its magnanimity
cannot be condensed into finiteness. The
word Sho implies, that which is vast like the
sky and deep like an ocean and carries
within its womb a treasure. It also means
one on whom the existence showers its
blessings. And lastly the word Buddha
implies the Enlightened One; one who has
arrived home.

Thus, Taoshobuddha implies one who is


existential, on whom the existence showers
its blessings and one who has arrived
home. The Enlightened One!
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Chia and Flax Seeds – The Wonder Food

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Chia and Flax Seeds – The Wonder Food

Content

1. Preface 8
2. Chia Seeds - An Ancient Super food 10
3. Who Brought this Super-Food Back? 16
4. Description – Chia Plant 18
5. Food preparation 22
6. Nutrient content and potential health
benefits 24
7. Chia Seed - The Ancient Food of the
Future 27
8. What Chia Can Do For You! 44
9. Edible gum 53
10. Gond Laddoo 57
11. Gond Katira 60
12. Gond Katira Drink 64
13. Flaxseed 66
14. Chia Seeds and Flaxseeds 105
15. Flaxseed Health Drinks 124
16. Blue Agave – Natural Sweetener 130

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Chia and Flax Seeds – The Wonder Food

Preface

E
ver since I came to know that
consciousness alone is and
pervades the entire cosmos my
emphasis has been the transformation
of human consciousness. And how to
share this light and awareness with
people has been the way of life.

The task of transformation of human


consciousness is multi-dimensional. It
requires working at various levels –
body, mind, and consciousness. Each
one of these needs nourishment.

Human body needs nourishment in the


form of foods its quality and lovingness
with which these foods are prepared. At
the level of the mind a deep
understanding and willingness to

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Chia and Flax Seeds – The Wonder Food

explore ways and means of higher


levels of energy is required.
In the subsequent pages I am
introducing two wonder foods – CHIA
SEEDS and FLAX SEEDS. These are
loaded with nutrition, vitamins, fiber,
Omega 3 Fatty Acid and various other
minerals and trace elements.

There are various means of including


these wonder foods in your daily diets.

The benefits are tremendous. It is up to


you to incorporate these into your daily
foods so that you attain to higher levels
of health and healing energy.

This is the constant effort of


Taoshobuddha Meditations and
Taoshobuddha Health Food
Network.

Love

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Chia and Flax Seeds – The Wonder Food

Chia Seeds - An Ancient


Super food

N
ot all chia seeds grown today are
super foods - that is my
consideration from my personal
experience. Chia was documented to
exist as a food in 3500 BC. They were
cherished in Central America before the
Spanish Invasion 1400-1500’s.

The chia seeds have become very well-


known and demanded within the last
few years. But I have been looking for a
particular quality - possibly like that
quality that existed over a thousand
years ago.

For health-conscious, calorie counting


consumers, chia seeds are being touted

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Chia and Flax Seeds – The Wonder Food

as the next big thing in whole grains.


Once reserved for silly sprouted
terracotta figurines, the little black
seeds are taking on the natural foods
world, appearing in everything from
smoothies to cereal.

Chia seeds as the foodstuff gain fast


popularity for its energizing properties
and nutritional benefits. Derived from
the desert plant Salvia Hispanica, chia
seeds are full of dietary fiber, protein,
nutrients and more Omega-3 fatty acids
than any other natural source.

Seattle-based nutrition, fitness and


well-being coach, Jennifer Jordan says
that Super-Foods are an integral part of
her ‘For the Glow’ program, a 30-day
intensive for weight loss, metabolic
reset and sculpting lean muscle.

“This tiny super-seed is a powerhouse of


nutrition – packed with properties that
can boost athletic endurance, improve
digestion, and even improve joint pain
and reduce inflammation,” says Jordan

When combined with liquid, chia seeds


form a gel due to the soluble fiber they
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Chia and Flax Seeds – The Wonder Food

contain. They have the capability to


absorb more than nine times their
weight in water. These low-calorie
wonders are frequently used for weight
loss, making dieters feel full – faster
and longer. For those with gluten
sensitivities, chia seeds contain no
gluten, making them a suitable
replacement for grains like wheat,
barley, rye and oats.

Jordan uses chia seeds for everything


from thickening Salad Dressing to
creating the perfect pudding (blend
almond milk, chia seeds and
raspberries). She encourages her clients
to incorporate 1-2 tbs. of chia into their
daily diets via green smoothies, fresh-
pressed juices, chia pudding or salad
dressings.

Wondering how else you can use chia


seeds? Here are 10 ways to get you
started:

1. Soak chia seeds in milk and mix


through hot oatmeal.

2. Sprout the seeds and use in


salads.
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Chia and Flax Seeds – The Wonder Food

3. Mix ground seeds with ground


beef to make meatballs.

4. Soak seeds in beaten eggs and


use this mix to make a frittata.

5. Add ground chia seeds to flour


when making bread.

6. Sprinkle seeds over a salad.

7. Add whole seeds to granola.

8. Mix ground seeds with butter or


peanut butter for a nutritious
spread.

9. Grind seeds and mix with flour,


milk and eggs to make pancakes.

10. Eat chia seeds whole and raw as


a snack.

11. Make Manchurian dumplings by


adding ground chia Seeds.

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Chia and Flax Seeds – The Wonder Food

12. You can invent as many ways as


you can to incorporate this
Super-Food in your daily diets.

Rasmalai with Chia Seeds

Whether you are looking to lose weight


or increase your health and energy,
there seem to be a lot of good reasons
and easy ways to work these “miracle
seeds” into your diet.

The word chia is derived from the


Nahuatl word chian, meaning oily. The
present Mexican state of Chiapas
received its name from the Nahuatl ‘chia
‘water’ or ‘Chia River.’

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Chia and Flax Seeds – The Wonder Food

It is one of the two plants known as


chia, the other being Salvia
columbarium which is more commonly
known as the golden chia.

Salvia Hispanica, commonly known as


chia, is a species of flowering plant in
the mint family, Lamiaceae, native to
central and southern Mexico and
Guatemala. The 16th century Codex
Mendoza provides evidence that it was
cultivated by the Aztec in pre-
Columbian times; economic historians
have suggested that it was as important
as maize as a food crop. It is still used
in Mexico and Guatemala, with the
seeds sometimes ground, while whole
seeds are used for nutritious drinks and
as a food source.

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Chia and Flax Seeds – The Wonder Food

Who Brought this


Super-Food Back?

I
t was a small who group decided to
bring back a few of the lost foods of
this era which included chia seeds. A
project was started called the
Northwestern Argentina Regional
Project.

The project was started in 1991 with an


agreement between Partners of the
Americas Inc., a non-profit organization
with headquarter in Washington DC,
and Agropecuaria El Valle S.A., an
agricultural enterprise with offices in
Buenos Aires and Catamarca, Argentina.

This technical cooperation was made


possible through the Farmer to Farmer
program, financed by the Congress of
the United States as a part of its ‘1990 -
95 Farm Bill’, under Public Law 480
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Chia and Flax Seeds – The Wonder Food

agreement, and the Agency for


International Development (USAID).

Reference:

http://www.hort.purdue.edu/newcrop/p
roceedings1996/v3-045.html

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Chia and Flax Seeds – The Wonder Food

Description – Chia Plant

C
hia is an annual herb growing to 1
m (3.3 ft.) tall, with opposite
leaves 4–8 cm (1.6–3.1 in) long
and 3–5 cm (1.2–2.0 in) broad. Its
flowers are purple or white and are
produced in numerous clusters in a
spike at the end of each stem. Chia is
hardy from USDA Zones 9-12. Many
plants cultivated as S. hispanica are
actually S. lavandulifolia.

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Chia and Flax Seeds – The Wonder Food

Salvia Hispanica Plant

Chia Seeds

Chia is grown commercially for its seed,


a food that is rich in omega-3 fatty
acids, since the seeds yield 25–30%
extractable oil, including α-linolenic acid
(ALA). Chia seeds are typically small
ovals with a diameter of about 1 mm
(0.039 in). They are mottle-colored with
brown, gray, black and white.

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Chia and Flax Seeds – The Wonder Food

Chia field

Chia seed is traditionally consumed in


Mexico, and the southwestern United
States, but is not widely known in
Europe. Chia (or chian or chien) has
mostly been identified as Salvia
hispanica L. Today, chia is grown
commercially in its native Mexico, and in
Bolivia, Argentina, Ecuador, Australia,
and Guatemala.

In 2008, Australia was the world’s


largest producer of chia. A similar
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Chia and Flax Seeds – The Wonder Food

species, Salvia columbariae or golden


chia, is used in the same way but is not
grown commercially for food. Salvia
hispanica seed is marketed most often
under its common name ‘chia’, but also
under several trademarks worldwide.

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Chia and Flax Seeds – The Wonder Food

Food Preparation

I
n 2009, the European Union
approved chia seeds as a novel
food, allowing up to 5% of a bread
product’s total matter.

Chia seed may be eaten raw as a whole


seed, providing protein, fats, and fiber.
Ground chia seed is sometimes added to
Pinole, coarse flour made from toasted
maize kernels. Chia seeds placed in
water or fruit juice are consumed in
Mexico and known as chia fresca. The
soaked seeds are gelatinous in texture
and are used in gruels, porridges, and
puddings. Ground chia seed is used in
baked goods including breads, cakes,
and biscuits.

Chia sprouts are used in a similar


manner as alfalfa sprouts in salads,
sandwiches and other dishes. Chia

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Chia and Flax Seeds – The Wonder Food

sprouts are sometimes grown on porous


clay figurines which have led to the
popular U.S. novelty item of the Chia
Pet.

The seeds can also be placed in water,


juices or tea producing mucilage which
can be consumed as a beverage.

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Chia and Flax Seeds – The Wonder Food

Nutrient content and


potential health
benefits

I
n a one-ounce (28 g) sample, dried
chia seeds contain 9% of the Daily
Value for protein (4g), 13% fat (9g)
(57% of which is ALA) and 42% dietary
fiber (11g), based on a daily intake of
2000 calories. The seeds also contain
the essential minerals phosphorus,
manganese, calcium, potassium and
sodium in amounts comparable to other
edible seeds, such as flax or sesame.

Although some research indicates


potential for dietary health benefits in
certain disease conditions, this work
remains sparse and inconclusive.

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Chia and Flax Seeds – The Wonder Food

Mesoamerican usage

S. hispanica is described and pictured in


the Mendoza Codex and the Florentine
Codex, 16th century Aztec codices
created between 1540 and 1585. Both
describe and picture Salvia hispanica
and its usage by the Aztec.

The Mendoza Codex indicates that the


plant was widely cultivated and given as
tribute in 21 of the 38 Aztec provincial
states. Economic historians suggest that
it was a staple food that was as widely
used as maize.

Aztec tribute records from the Mendoza


Codex, Matrícula de Tributos, and the
Matricula de Huexotzinco (1560)—along
with colonial cultivation reports and
linguistic studies—give detail to the
geographic location of the tributes, and
provide some geographic specificity to
the main S. hispanica growing regions.

Most of the provinces grew the plant,


except for areas of lowland coastal
tropics and desert.

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Chia and Flax Seeds – The Wonder Food

The traditional area of cultivation


ranged from north-central Mexico south
to Guatemala. A second area of
cultivation was in Nicaragua and
southern Honduras.

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Chia and Flax Seeds – The Wonder Food

Chia Seed - The Ancient


Food of the Future
By: William Anderson

I
n the last twenty five years, there
has been a resurrection in the
definition of medicine, a resurrection
that amplifies the significance of our
eating habits and our lifestyle. Medicine
is not only defined as a treatment for
illness and disease, it is now understood
to be for the prevention of illness and
disease.

That would mean, for example, laughter


is a medicine because research found it
to boost the immune system. Exercise is
good medicine for its cardio-vascular
stimulation, muscle toning and flexibility
and expelling toxins and for giving you
a feeling of well-being, all immune
boosters. To express a positive attitude
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Chia and Flax Seeds – The Wonder Food

towards life is not only good medicine


for you, it is good medicine for those in
contact with you. But the most
important medicine, especially for the
prevention of illness and disease, is our
diet. It only needs our cooperation in
supplying proper hydration and the
needed nutrients to effectively maintain
a state of well-being.

Research has revealed that more than


two thirds of all deaths in the United
States are diet related. More than 50%
of all deaths are caused from coronary
occlusion, blockage of the blood flow to
the heart and/or the brain.

These are all preventable deaths


according to the Journal of American
Medical Association which published in
1961 that, “All coronary occlusion can
be eliminated by 97% through a
vegetarian diet.”

Fourteen hundred American’s are dying


of cancer every day. In the prestigious
Advances in Cancer Research, they
concluded, “At present, we have
overwhelming evidence… (that) none of

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Chia and Flax Seeds – The Wonder Food

the risk factors for cancer is… more


significant than diet and nutrition.”

Because the question of what might be


the optimum diet can, at times, be
emotionally charged for many people,
having had a significant emotional
commitment in believing they know
what’s best, I would like to suspend the
issues of diet and introduce you to a
“super” food that all would agree on.
It is known as the Chia Seed. Once
valued so much that it was used as
currency, this unique little seed has
exceptional nutritive and structural
benefits.

Chia is familiar to most of us as a seed


used for the novelty of the Chia Pet™,
clay animals with sprouted Chia seeds
covering their bodies. Little is known,
however, of the seeds tremendous
nutritional value and medicinal
properties.

For centuries this tiny little seed was


used as a staple food by the Indians of
the south west and Mexico. Known as
the running food, its use as a high
energy endurance food has been
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Chia and Flax Seeds – The Wonder Food

recorded as far back as the ancient


Aztecs. It was said the Aztec warriors
subsisted on the Chia seed during the
conquests. The Indians of the south
west would eat as little as a teaspoon
full when going on a 24 hrs forced
march. Indians running form the
Colorado River to the California coast to
trade turquoise for seashells would only
bring the Chia seed for their
nourishment.

If you try missing a spoonful of Chia in


a glass of water and leaving it for
approximately 30 minutes or so, when
you return the glass will appear to
contain not seeds or water, but an
almost solid gelatin. This gel-forming
reaction is due to the soluble fiber in the
Chia. Research believe this same gel-
forming phenomenon takes place in the
stomach when food containing these
gummy fibers, known as mucilages, are
eaten. The gel that is formed in the
stomach creates a physical barrier
between carbohydrates and the
digestive enzymes that break them
down, thus slowing the conversion of
carbohydrates into sugar.

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Chia and Flax Seeds – The Wonder Food

In addition to the obvious benefits for


diabetics, this slowing in the conversion
of carbohydrates into sugar offers the
ability for creating endurance.
Carbohydrates are the fuel for energy in
our bodies. Prolonging their conversion
into sugar stabilizes metabolic changes,
diminishing the surges of highs and lows
creating a longer duration in their
fueling effects.

One of the exceptional qualities of the


Chia seed is its hydrophilic properties,
having the ability to absorb more than
12 times its weigh in water. Its ability to
hold on to water offers the ability to
prolong hydration.

Fluids and electrolytes provide the


environment that supports the life of all
the body’s cells. Their concentration and
composition are regulated to remain as
constant as possible. With Chia seeds,
you retain moisture; regulate, more
efficiently, the body’s absorption of
nutrients and body fluids. Because there
is a greater efficiency in the utilization
of body fluids, the electrolyte balance is
maintained.

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Chia and Flax Seeds – The Wonder Food

Example: Fluid and electrolyte


imbalances occur when large amounts
of fluids are lost resulting from
vomiting, diarrhea, high fever, or more
commonly from sweating? The loss of
extracellular fluid occurs in these
conditions. Intercellular fluid then shifts
out of cells to compensate, causing
abnormal distribution of electrolytes
across cell membranes resulting in
cellular malfunction. Therefore retaining
and efficiently utilizing body fluids
maintains the integrity of extracellular
fluids, protecting intercellular fluid
balance. The results of which ensure
normal electrolyte dispersion across cell
membranes (electrolyte balance),
maintaining fluid balances, resulting in
normal cellular function.

Chia seeds are the definitive hydrophilic


colloid for the 21st century diet.
Hydrophilic colloids, (a watery,
gelatinous, glue-like substance) form
the underlying elements of all living
cells. Chia Seeds possess the property
of readily taking up and giving off the
substances essential to cell life. The
precipitation of the hydrophilic colloids
causes cell death.
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Chia and Flax Seeds – The Wonder Food

The foods we eat, in the raw state,


consist largely of hydrophilic colloids.
When cooked on the other hand,
precipitates its colloidal integrity. This
change in the colloidal state alters the
hydration capacity of our foods so as to
interfere with their ability to absorb
digestive juices. If we were to eat a raw
diet we would not need to introduce the
addition of any hydrophilic colloid to our
diet.

Uncooked foods contain sufficient


hydrophilic colloid to keep gastric
mucosa in the proper condition. But
even with raw foods, they must first be
partially broken down by the digestive
juices, beginning in the mouth and
continuing through the upper tract, to
allow the gelatinous reaction to take
place.

Because of this upper tract digestive


process, those who suffer from slow
digestion, gas formation, relaxed cardia
and heartburn in which the burning is
due to organic acids instead of an
excess of the normal hydrochloric acid,
which frequently accompanies chronic
inflammation disease affecting such
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Chia and Flax Seeds – The Wonder Food

organs as the heart, lungs, gall bladder


and appendix, are usually restricted
from eating raw foods.

A hydrophilic colloid incorporated with


these foods may be used either in
connection with the patient’s regular
food or with whatever diet the physician
feels is best suited for his patient. The
patient with gastric atony (a large
distended stomach lacking in tone as
seen in a horse that is a windsucker and
continuously swallows air. Predisposes
to chronic indigestion) or nervous
indigestion who complains of heartburn
and/or vomiting four to five hours after
eating is often helped. There is a
lessening of emptying time if the
stomach and an improvement in gastric
tone. A strict dietary regimen is at as
necessary when the hydrophilic.

Chia seed may be used in conjunction


with almost any diet your doctor or
nutritionist feels is necessary for your
condition.

The Chia’s hydrophilic colloidal


properties help the digestion of any
foods contributing to the patients
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Chia and Flax Seeds – The Wonder Food

suffering as a result of a sour stomach.


Even if you have sensitivity to certain
foods, they may be tolerated with slight
discomfort or none at all if a hydrophilic
colloid is made a part of your diet. The
positive effects on the digestion in the
upper portion of the gastrointestinal
tract often leads to puree their foods
may find benefits from hydrophilic
colloids which may lead to eliminating
the necessity for pureeing. Even raw
vegetables, green salads and fruits,
which are largely restricted, may often
be given to these patients with little or
no discomfort after a short time.

There are several hydrophilic foods


available that offer these natural
benefits. Cactus juice, beet juice, agar,
the edible seaweeds, and many
proprietary preparations, which include
the silica gels, mucilaginous substance
of vegetables origin, are among colloids
that prove effective. Each one of the
above mentioned substances have one
or more drawbacks. They are either
too expensive, they may produce toxic
side effects, bad tasting, not readily
available, insufficient hydration
capability, or it is indigestible.
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Chia and Flax Seeds – The Wonder Food

Chia seed, a muscle and tissue builder


and an energizer of endurance with
extensive hydration properties,
possesses none of the above
disadvantage, and because if its
physiochemical properties, supports
effective treatment in immediate
problems of digestion. Exactly why this
should be true may be puzzling at first.
However, if we consider the effect of
unusual irritation upon the nerves of the
gastrointestinal canal, it is reasonable to
think that a less violent and more
balanced digestion might quieten the
activity of the otherwise hyperactive
gut. Inasmuch as the same foods,
which formerly produced irritation, may
frequently be continued without harm
when hydrophilic colloids are used.
The relief to nerve irritation seems to
offer a logical explanation.

The change, in the lower


gastrointestinal tract, is due to the
effect of the hydrophilic colloid and to a
more complete digestion-taking place
along the entire tract due to
physiochemical alterations. Both
factors are important, as there is
undoubtedly a better assimilation of
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Chia and Flax Seeds – The Wonder Food

food that supports enhanced nutritional


absorption while significantly extending
necessary hydration as well as
encouraging proper elimination.

As a source of protein, the Chia, after


ingestion, is digested and absorbed very
easily. This results in rapid transport to
the tissue and utilization by the cells.
This efficient assimilation makes the
Chia very effective when rapid
development of tissue takes place,
primarily during growth periods if
children and adolescents. Also for the
growth and regeneration of tissue
during pregnancy and lactation, and this
would also include regeneration of
muscle tissue for conditioning, athletes,
weight lifters, etc.

Another unique quality if the Chia seed


is its high oil content and the richest
vegetables source for the essential
omega-3 fatty acid. It has
approximately three to ten times the oil
concentrations of most grains and one
and a half to two times the protein
concentrations of other grains. These
oils, unsaturated fatty acids, are the
essential oils your body needs to help
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Chia and Flax Seeds – The Wonder Food

emulsify and absorb the fat soluble


vitamins, A, D, E, & K.

Chia seeds are rich in the unsaturated


fatty acid, linoleic, which the body
cannot manufacture. When there are
rich amounts of linoleic acid sufficiently
supplied to the body trough diet, linoleic
and arachidonic acids can be
synthesized from linoleic acid.

Arachidonic acid is an omega-6 fatty


acid involved in cell regulation. Although
omega-6 fatty acids are essential for
health, people tend to consume too
much of these substances, according to
the University of Maryland Medical
Center (UMMC), and arachidonic acid in
particular is associated with
inflammation. Inflammation can
contribute to accumulation of plaque in
arteries, which may increase the risk of
coronary artery disease, heart attack
and stroke, according to the Mayo
Clinic. People obtain arachidonic acid by
eating meat, seafood and eggs.

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Chia and Flax Seeds – The Wonder Food

Read more:

http://www.livestrong.com/article/1083
31-arachidonic-acid
foods/#ixzz25Ad7bae3

Unsaturated fatty acids are important


for respiration of vital organs and make
it easier for oxygen to be transported by
the blood stream to all cells, tissues,
and organs. They also help maintain
resilience and lubrication of all cells and
combine with protein and cholesterol to
form living membranes that hold the
body cells together.

Unsaturated fatty acids are essential for


normal glandular activity, especially of
the adrenal glands and the thyroid
gland. They nourish the skin cells and
are essential for healthy mucus
membranes and nerves.

The unsaturated fatty acids function in


the body by cooperating with vitamin D
in making calcium available to the
tissues, assisting in the assimilation of
phosphorus, and stimulating the
conversion of carotene into vitamin A.
Fatty acids are related to normal
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Chia and Flax Seeds – The Wonder Food

functioning of the reproductive system.


Chia sees contain beneficial long-chain
triglycerides (LCT) in the right
proportion to reduce cholesterol on
arterial walls.

The Chia seed is also a rich source of


calcium as it contains the important
mineral boron, which acts as catalyst for
the absorption and utilization of the
calcium by the body.

Chia, as an ingredient, is a dieter’s


dream food. There are limitless ways to
incorporate the Chia seed into your diet.
Chia must be prepared with pure water
before using recipes. The seed will
absorb 9 times its weight in water in
less than 10 minutes and is very simple
to prepare.

Food Extender/Calorie Displacer: The


optimum ratio of water to seed, for
most recipes, is 9 part water to 1 part
seed. One pound of seed will make 10
pounds of Chia gel. This is the most
unique structural quality of the Chia
seed. The seed’s hydrophilic (water
absorbing) saturated cells hold the
water, so when it is mixed with foods, it
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Chia and Flax Seeds – The Wonder Food

displaces calories and fat without


diluting flavor. In fact, I have found
that because Chia gel displaces rather
than dilutes, it creates more surface
area and can actually enhance the
flavor rather than dilute it. Chia gel also
works as a fat replacer for many
recipes.

Making Chia Gel (9 to1 ratio)

Put water in a sealable plastic container


and slowly pour seed into water while
briskly mixing with a wire whisk. This
process will avoid any clumping of the
seed. Wait a couple of minutes, whisk
again and let stand for 5 to 10 minutes.
Whisk again before using or storing in
refrigerator (Gel will keep up to 2
weeks). You can add this mix to jams,
jellies, hot or cold cereals, yogurts,
mustard, catsup, tartar sauce, BBQ
sauce, etc.

Add the gel, from 50% to 75% by


volume, to any of the non-bake
mentioned foods, mix well and taste.
You will notice a very smooth texture
with the integrity of the flavor intact. In
addition to adding up to 50% to 75%
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Chia and Flax Seeds – The Wonder Food

more volume to the foods used, you


have displaced calories and fat by
incorporating an ingredient that is 90%
water.

Use Chia seeds as a fat replacer, for


energy and endurance, or for added
great taste, buy substituting the oil in
your breads with Chia gel. Top your
favorite bread dough before baking with
Chia gel (for toping on baked goods,
breads, cookies, piecrust, etc., reduce
the water ration to 8 parts water to 1
part Chia seed) for added shelf life.

The Chia seed is the nutritive


enhancements when used as an
ingredient. It was also used by the
Indians and missionaries as a poultice
for gunshot wounds and other serious
injuries. They would pack the wounds
with Chia seeds to avoid infections and
promote healing.

If you place a seed or two in your eyes


it will clean your eyes and will also help
to clear up any infections. There is a
wealth of benefits beyond the
information outlined in this article and
treasure-trove of benefits yet to be
42
Chia and Flax Seeds – The Wonder Food

discovered. Chia seed, having a


qualitatively unique situational richness
along with a profound nutritive profile is
one of man’s most useful and beneficial
foods and is destined to be the Ancient
Food of the Future.

There is Truth in the information


outlined in this article. Truth flows with
the fluidity and ease as the valley’s
river. Each drop, as with each word
flows as the river in the Truth that
reaches to and becomes the ocean.

43
Chia and Flax Seeds – The Wonder Food

What Chia Can Do For


You!

C
hia seeds are very small. These
seeds are only a little larger than
a poppy seed. Every seed has a
tiny pattern on the shell, of slightly
different colors. Chia seed has two main
colors ‘white’ which is mostly gray, tan
and white, and ‘black’ which are actually
dark brown, dark gray and black.

Each color of seeds has advantages,


that is why one brand mixes together
both colors of chia seeds in every bag.

The black seeds have a higher level of


‘Anthocyanins’ which are pigments
plants use to create dark colors. These
have anti-oxidant properties to help
your health! If you would like to know
more about the difference between

44
Chia and Flax Seeds – The Wonder Food

black and white chia, use the Black and


White Chia Article.

Chia will sprout if you plant it. You can


eat the sprouts, so long as they are
fresh and you know that they are free
from pesticides or soil contaminants.
The sprouts are healthy too! They have
a slightly spicy flavor.

Chia will stay fresh for two whole years


if you keep it in a cool, dry place. Our
bags are ideal because they have an
easy, re-seal-able top!

Chia Seeds are a super food that you


should know about! Chia seeds are quite
remarkable. In fact, they are one of the
most nutritious superfoods known! Chia
is an edible seed that comes from a
member of the mint family called Salvia
Hispanica, which grows in southern
Mexico. It used to be a common crop
centuries ago, but was nearly forgotten.
Now, it is making a comeback and more
readily available.

45
Chia and Flax Seeds – The Wonder Food

Chia health benefits and chia


nutrition facts

1. Chia seeds help Stabilize blood


sugar and reduce junk food
cravings. Chia seed has gel
forming quality that is due to
soluble fiber in the chia. In your
digestive system, this gel actually
slows down the conversion of
carbohydrates to sugar, thus
helps to stabilize blood sugar. By
eliminating the peaks and valleys
of your blood sugar, you get a
more consistent energy level and
reduced cravings for junk foods.

2. These seeds help your


concentrate and improve your
mood - Chia is an excellent source
of Essential Fatty Acids, which are
critical for concentration and other
brain functions.

3. Energize now, Sustained energy


later! - Chia has great nutrients
like proteins, essential fatty acids,
antioxidants, fiber, and complex
carbohydrates to energize you.

46
Chia and Flax Seeds – The Wonder Food

Chia can provide good stamina


and energy over time due to its
slowing of the sugar conversion
mentioned earlier. In fact, it has
been called the runners food and
was used by the Aztec Indians for
long distance runs and endurance.

4. Fills you up - Chia seeds actually


swells in water and help to make
you feel full and potentially eat
less. Take a look at the chia seed
picture again and see how much
each seed actually swells in just a
few minutes.

5. Chia Seeds lower your cholesterol


and improves your heart health.
Remember what causes chia to
swell in water? Chia is high in
soluble fiber. It is the soluble fiber
that helps lower cholesterol.

6. Digestive Health - Chia has both


soluble fiber (which forms the
outer gel), and insoluble fiber.
Both types of fiber are healthy for
the digestive system. The
insoluble fiber helps cleans the

47
Chia and Flax Seeds – The Wonder Food

intestinal tract. The soluble fiber


can act as a prebiotic and help
feed the good bacteria in your
digestive system.

7. Regular use of Chia seeds helps


build lean muscle mass. Chia is
high in protein and helpful in a
weight loss or muscle building
diet. It is even low-carb and
vegetarian.

8. Chia seeds help in getting better


nutrition from other foods as well.
Remember the gel mentioned
earlier. Well, by maintaining the
proper level of hydration and
electrolytes in your stomach you
actually optimize your body’s
ability to effectively absorb other
nutrients. Also the essential fatty
acids in chia help the body
emulsify and absorbs the fat
soluble vitamins A, D, E, and K.

9. Build strong bones - Chia not only


contains calcium, but it also
contains the trace mineral boron,
which speeds the rate at which

48
Chia and Flax Seeds – The Wonder Food

calcium is absorbed and utilized


by the body.

10. Healthy nails, skin, and hair van


be obtained by the regular use of
Chia Seeds. Remember that chia
seeds are loaded with over 60%
essential fatty acids? Not only are
they good for your mental clarity,
instead the same essential fatty
acids help skin, nails, and hair
grow strong and healthy. They are
also a great source of protein,
which is essential to grow healthy
hair, nails, and skin.

11. Maximum hydration - Chia is said


to help maintain hydration which
can be helpful for endurance
athletes. Presoak chia seeds
before your workout and
consumption.

Chia Nutrition Information

Super Soaker - Chia seeds can soak up


to ten times their weight in water! In
just a few minutes chia swell to several
times its size. If it were to soak for a

49
Chia and Flax Seeds – The Wonder Food

half an hour or so, the gel effect is even


more dramatic. The gel is actually
soluble fiber that is swelling in the water
into hydrophilic colloid that has a
medicinal affect for many digestive
health issues.

Chia seeds are excellent source of


omega-3 fatty acids. Chia seeds are the
best plant source of omega-3’s known.
They contain over 60% essential fatty
acids. They contain more omega-3’s
than even flax seed. Omega fatty acids
are important for concentration and
brain health as well as other metabolic
processes.

Easy access - Flax seed is fantastic (if


you do not know its benefits, you should
do a bit of research or give it a try).
However, Chia seed is even better than
flax in many ways. Chia seeds do not
need to be ground for their nutrients to
be available to the body. Furthermore
chia is very shelf stable without the
need for fancy packaging or concern of
rancidity.

Chia seeds are loaded with antioxidants,


vitamins and minerals. Chia seeds
50
Chia and Flax Seeds – The Wonder Food

provide calcium, phosphorus,


magnesium, manganese, copper, iron,
molybdenum, niacin, zinc, and even
boron that helps in the absorption of
calcium by the body.

Chia is a gluten free source of fiber and


nutrition. If you have food allergies,
check with your doctor, but chia is
generally beneficial to the digestive
system.

Chia is high source of protein. It is


composed of over 20% protein, which is
about 2 to 3 times higher than other
seeds and grains. If you are a
vegetarian looking for protein sources,
check out chia! Plus, the protein source
in Chia is readily digestible and available
to the body. When you are pregnant or
a weight lifter then chia seeds can
provide you with necessary amount of
protein.

Low glycemic index - Chia has an


extremely low glycemic index of 1, and
actually helps to lower the rate at which
other carbohydrates are converted to
sugars.

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Chia and Flax Seeds – The Wonder Food

You can see the patterns on the outside


of the seed shells. It only takes 10
minutes to make chia gel! All you need
to do is wet the seeds, and mix to
prevent clumping.

Chia gel has no flavor, when you make


it with filtered water. It can help to
blend or sometimes magnify the flavors
of food you add it to.

Chia can absorb 9 times its own weight


in water (or other liquid). The fibers on
the outside of the seed shell hold the
water in, and create the gel. Chia gel
can be poured or scooped. You can use
it to replace butter in certain recipes.
Chia gel will not change the taste or
texture when you use it, and you can
replace up to half the fat!

52
Chia and Flax Seeds – The Wonder Food

Edible gum

I
t is also known as Dinka, Gund,
Gaund. Edible Gum is a natural
edible gum. It is white or brown in
53
Chia and Flax Seeds – The Wonder Food

color. It provides heat to the body and


is usually eaten in cold winter months.

Gaund is an ‘edible gum’ that is


extracted from the bark of a tree. It is
available in crystal form as pearly
yellowish translucent pieces of varying
sizes. The bigger crystals are more
expensive. Gaund is a ‘heaty’ food i.e.
food that provides heat to our body and
is usually had only in the winters.

It is deep fried in ghee and then added


to the dish it is being used in. I have
also discovered that if you dry roast it
on a non-stick pan, it puffs up just like
popcorn. This is a great way to cut
down on those unnecessary calories.
These delicious gaund laddus are
traditional winter delicacy. It can be had
with a glass of warm milk for breakfast.
I personally prefer them as a dessert
after a nice meal.

Edible gum is available in market in


small pieces that are usually white or
brown in color. Check the packets are
sealed and the pieces are firm and dry.

54
Chia and Flax Seeds – The Wonder Food

Gaund and whole wheat ka ladoo is


normally prepared for the nursing
mother to help with lactation and
provide nutrients for the baby. The main
ingredients are whole-wheat flour,
butter, nuts, gaund, poppy seeds, and
sugar.

Gum Dhawada (Gond) is derived from


gum tree branches in crystal-like form.
These can be used in food and
beverages, and have known to be
medicinal. They are mostly used in
bakery, ayurvedic and dietary items.
Gondh or Gum Arabic is a resinous
excretion from the acacia tree which is
dried and sold as is and is used in much
traditional confinement specially made
for lactating/pregnant women.

This edible gum is added in ladoos with


dry fruits, added in water and made into
tea, and in wheat flour to make barfi
and is also reputed to be a cure for back
pain..

Most often these gums are found in the


woody elements of plants or in seed
coatings.

55
Chia and Flax Seeds – The Wonder Food

Store the edible gum in air-tight bottles


away from moisture.

Edible Gum is known to be beneficial for


pregnant woman at it strengthens back
bone.

Culinary Uses

Edible gum is used in making panjiri


mixture - whole-wheat flour, nuts,
gaund, and sugar fried in ghee. It is a
common ingredient in a Hindu prayer.

It is used to make laddoos – round balls


– to the size of table tennis ball with
mixture of coconut, dried dates, poppy
seeds, almonds, jaggery fried in clarified
butter.

It is also used to make chikkis - mixture


of edible gum and various dry nuts and
coconut.

56
Chia and Flax Seeds – The Wonder Food

Gond Laddoo

I
share with you an authentic
Rajasthani recipe. This is very
common and popular Laddoo. This
laddoo is made for new mothers to help
them with their strength and increase in
their milk supply.

It is also made and eaten during winter


months to keep bodies warm, especially
for someone who has Arthritis. Gond
Laddoo are very nutrition and healthy.
It is given to the woman during and
after pregnancy in an Indian Family.

Ingredients

Aata - Whole Wheat Flour 2 cups


Cashew, almonds and pecans 1 cup
Gond (Edible Gum) 1 cup

57
Chia and Flax Seeds – The Wonder Food

Jaggery or Sugar 1½ cups


Ghee (Clarified Butter) 1 cup
Dry grated Coconut ½ Cup
Ground Cardamom 2 tsp

Coconut Gond Laddoo

Methodology

Take 2 tbsp ghee in a non-stick pan and


roast all nuts till golden brown and keep
aside.

Take 2 tbsp ghee in the same pan and


roast gond crystals, till golden brown.
They originally look like mishri or rock
58
Chia and Flax Seeds – The Wonder Food

sugar crystals (clear color), but once


they are roasted, they look white (like
sago papad). They basically get puffed
up when roasting and you have to let
them all nicely roasted. Keep them
aside. If you wish you can dry roast
gond crystals.

Quickly blend to crush them to coarse


powder. You can use your hands too for
this, as they are easily mashed.

Heat the rest of the ghee in the same


pan and roast aata till nice aroma
comes and it has a nice color. Take it off
the heat immediately.

Mix everything in a big bowl and let it


cool down till you can shape the mix in
ball form. Make them into desired
shaped or sized balls and enjoy.

Store these laddoos in an air-tight


container.

Serve them as mentioned above. You


can warm slightly in a warm oven or if
you use microwave then you can warm
that way. The choice is yours. If you
think it is mouthful, feel free to add little
warm milk and eat it like a pudding.
59
Chia and Flax Seeds – The Wonder Food

Gond Katira

G
ond katira or Tragacanth gum
comes from a thorny shrub which
is native to western Asia, Iraq,
Iran and the Middle East. It is a tree
gum like myrrh, frankincense and balm
of Gilead, and can be used, along with
the stems of the plant as incense. It
comes from a number of Astragalus

60
Chia and Flax Seeds – The Wonder Food

species, but the one which produces the


best quality gum is Astragalus gummifer
or gummifera. The gum exudes
naturally from the roots of the plant and
from incisions made in the stem. This is
collected and when dried forms crystals
of flakes or may be formed into blocks.
The plant is a member of the pea family
of plants, Fabaceae, and produces pods
like other members of the
Leguminoseae family such as carob
trees.

The shrub is pollinated by bees and


butterflies and is a useful nitrogen-fixing
plant. You may think you have never
eaten gum Tragacanth, but the odds are
that you have as it is a food additive
known in the food industry as E 413.
Tragacanth or gum tragacanth, is a
gummy exudation from the leguminous
shrub Astragalus gummifer and related
pulse family plants of South Eastern
Europe and Western Asia. It is obtained
through incisions made into the stem of
the plant.

Tragacanth is almost insoluble in water


but swells in it to form a stiff gel. It is
used as an emulsifying agent, as a
61
Chia and Flax Seeds – The Wonder Food

component of pills, hand lotions, and


medicinal lubricating jellies, as a
demulcent, and as a sizing material. A
gum (sometimes called Indian
tragacanth) from a plant of the sterculia
family is sold as a cheaper substitute.

Used in salad dressings, processed


cheese, cream cheese, cottage cheese,
ice cream and icing.

It may cause allergic reactions. It is


used as a thickening agent in sauces,
ice cream and confectionary, and is also
used in the cosmetics industry. It helps
bind other ingredients together.

It is also used in the textile industry to


thicken dyes for fabric, to make glue,
for water colors and to produce the
gloss in ink, among other uses including
the manufacture of paper.

Externally the gum has been used in


traditional medicine for dressing burns,
and it is now believed that it might have
anti-tumor properties, and could
stimulate the immune system.

62
Chia and Flax Seeds – The Wonder Food

Here in Pakistan it is sold for use in


cooling drinks, in crystal form, so to me
it looks like mastica, another tree
product. It is also said to help if you are
constipated.

You have to soak a very small piece of


the gum in a glass of water and it will
swell and turn to a jelly-like substance
which is transparent, so that the glass
looks as though it is full of chunks of
ice. Leave it to soak until it is very
swollen (a couple of hours seems to do
the trick) and then drink it with water,
ice and lemon juice. This drink is as
good as those which include tukh
malanga (basil seeds) or sugar cane
juice for cooling the body temperature
in the heat of summer.

63
Chia and Flax Seeds – The Wonder Food

Gond Katira Drink

T
his drink has cooling effect and is
served during summer season. It
is also known as Peshawari Drink.

Ingredients

Gond katira 1 small piece


Fresh lemon 1 tbsp
Water 1 cup
Sugar 1 tbsp
Ice

Methodology

Soak the crystals in water for a few


hours until the crystals have swollen
and turned gelatinous take one or two
small fragments and mix in cold water
with the sugar and lemon juice if using
and add ice.

64
Chia and Flax Seeds – The Wonder Food

Drink while cool.


This has Taste and is a Treat

65
Chia and Flax Seeds – The Wonder Food

Flaxseed

T
he scientific name for flax—Linum
usitatissimum— reveals a lot about
our human relationship to this
plant. The ‘linum’ part of this name
sounds a lot like ‘linen,’ which is a fabric
that has been made from flax for over
3,000 years. The ‘usitatissimum’ part of
its name means ‘of greatest use’ in
Latin, and that quality also rings true in
our relationship to flax. This plant has
served not only as a food source and
source of linen, but also for the creation
of sails on sailing ships, bowstrings, and
body armor.

Flaxseed is known in many parts of the


world as ‘linseed,’ although most of the
linseed oil sold in the United States is
not food grade and is sold instead for
use as a wood finish and preservative.

66
Chia and Flax Seeds – The Wonder Food

Brown flax and golden flax (sometimes


called yellow flax) are the two basic
varieties of flax, and they are similar in
their nutritional composition, with one
important exception. One specific strain
of yellow flax called ‘solin’ was been
developed by agricultural scientists to
be processed and sold as a cooking oil
that could substitute for oils like
sunflower seed oil. Solin has been
approved by the Food and Drug
Administration (FDA) as a GRAS list
food, and it is sometimes being
produced under the trademarked name
‘Linola’ (TM). Since solin (Linola TM)
only contains about 1/10th of the alpha-
linolenic (ALA) content of other the
brown and golden flax varieties, it
definitely should not be considered
equivalent from a nutritional standpoint.

One additional clarification about


varieties of flax is also important. New
Zealand flax, even though it bears the
same name, is not related to the flax
plant Linum usitatissimum whose
flaxseeds we recommend as a World’s
Healthiest Food. New Zealand flax also
has a rich history of use for its fiber
content, however, as well as traditional
67
Chia and Flax Seeds – The Wonder Food

medicinal uses as developed by the


Maori peoples of New Zealand.

In their raw form, flaxseeds usually


range from amber/yellow/gold in color
to tan/brown/reddish brown. White or
green flaxseeds have typically been
harvested before full maturity, and
black flaxseeds have typically been
harvested long after full maturity.
Generally speaking, we recommend
avoiding raw flaxseeds that are white,
green, or black in color.

History

Sometime between 4000 and 2000 BC,


flax cultivation became a common
practice in countries bordering the
Mediterranean Sea and in regions of the
Middle East, and there is some evidence
that flax cultivation may have started
even thousands of years earlier, during
the Neolithic Era of approximately
10,000 BC. From the very beginning,
the value of flax was both culinary and
domestic, since flax fibers could be spun
into linen to provide clothing and other
textile-related products.

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Chia and Flax Seeds – The Wonder Food

To this day, flax cultivation has


remained both culinary and domestic,
although crop production has become
more specialized and wide scale. In the
United States and Canada, most
commercial flax production involves
oilseed varieties of flax, in which the
seeds will eventually be dried and
crushed and used to produce different
grades of oil.

Non-food grade flaxseed/linseed oil is


used in wood finishes, paints, coatings,
and other industrial supplies. Food
grade flaxseed/linseed oil can as be
used in livestock feed, or as a culinary
oil. It is much more common, however,
for livestock feed to contain flaxseed
meal versus flaxseed oil. Oilseed
varieties of flax are typically classified
as oilseed crops along with soybeans,
rapeseed, cottonseed, sunflower seed,
and peanuts.

Canada is the world’s largest producer


of oilseed flax, followed by Russia,
France, and Argentina.

69
Chia and Flax Seeds – The Wonder Food

Fiber flax is the other major variety of


flax in terms of commercial production.
In Europe, France and Belgium are
especially large producers of fiber flax.
While cotton, wool and silk remain the
most popular natural fibers in the global
textile market, the global flax market
has grown in recent years following
increased production of linen products in
China.

Alongside of these other flax markets,


however, has developed a gradually
expanding consumer market for
flaxseeds themselves, to be considered
as uniquely nourishing food. We expect
to see food interest in flaxseeds
increase, primarily because of their
unique nutrient combinations and health
benefits.

How to Select and Store

Flaxseeds can be purchased either


whole or already ground. The two
different forms offer distinct benefits.
Because flaxseeds can be very difficult
to chew, grinding of the seeds prior to
consumption can usually increase their
digestibility. However, grinding takes
70
Chia and Flax Seeds – The Wonder Food

time, and pre-ground flaxseeds can


have great convenience. On the other
side of the coin, pre-ground flaxseeds
while more convenient—also come with
a shorter shelf life than whole flaxseeds.
Ground flaxseeds—even when carefully
packaged in a gas-flushed, light-
protective pouch and refrigerated after
opening—typically last about 6-16
weeks. Whole flaxseeds, on the other
hand, will typically last for 6-12 months
when stored in an airtight container in a
dark, cool dry spot. If directly
refrigerated, they may last for 1-2
years.

Whole flaxseeds are generally available


in prepackaged containers as well as
bulk bins. Just as with any other food
that you may purchase in the bulk
section, make sure that the bins
containing the flaxseeds are covered
and that the store has a good product
turnover so as to ensure their maximal
freshness.

Whether purchasing flaxseeds in bulk or


in a packaged container, make sure that
there is no evidence of moisture. If you
purchase whole flaxseeds, either store
71
Chia and Flax Seeds – The Wonder Food

them in an airtight container in a dark,


dry and cool place or place their airtight
container directly in the refrigerator.

Ground flaxseeds are usually available


both refrigerated and non-refrigerated.
If you are purchasing ground flaxseed
that is sitting on the store shelf at room
temperature, we highly recommended
that the flaxseed be packaged in a gas-
flushed, vacuum-sealed bag. If you are
purchasing ground flaxseed that is
found in the refrigerator section, it is
not essential that vacuum-sealed
packaging be used, but it can still be
helpful from a food quality standpoint.

Regardless of the form in which you


purchase your ground flaxseeds, you
should keep their container in the
refrigerator after opening. The reason
for all of this extra precaution is simple:
once flaxseeds are ground, they are
much more prone to oxidation and
spoilage.

Similarly, if you are grinding whole


flaxseeds on your own at home (for
example, in a small spice or coffee
grinder), you will want to store them in
72
Chia and Flax Seeds – The Wonder Food

the refrigerator in an airtight container.


If using glass, you may also want to use
a darkened glass as that will lessen
exposure of the ground flaxseeds to
light.

Flaxseed oil is especially perishable and


should always be purchased in opaque
bottles that have been kept
refrigerated. Flaxseed oil should have a
sweet nutty flavor. We never
recommend the use of flaxseed oil in
cooking, since it is far too easily
oxidized. However, it is fine to add
flaxseed oil to foods after they have
been cooked.

While flaxseed oil should not be heated


because it can easily oxidize, it seems
that heat doesn't have the same effect
on whole flaxseeds. Flaxseed oil
features a high concentration of alpha-
linolenic acid (ALA), and flaxseeds not
only contain this omega-3 fatty acid but
other important nutrients as well,
including vitamins, minerals, fiber, and
lignan phytonutrients such as
secoisolariciresinol diglucoside (SDG).

73
Chia and Flax Seeds – The Wonder Food

Research studies have shown that the


healthy omega-3 oils and lignan
phytonutrients in flaxseeds are
surprisingly heat stable. Not only is it
safe to leave whole flaxseeds at room
temperature but you can also use them
in baking.

Studies testing the amount of omega-3


fat in baked goods indicate no
significant breakdown or loss of
beneficial fats occurs in baking. For
example, in one study, the ALA content
of muffins containing 25 grams of
flaxseeds was not significantly reduced
after baking. Researchers speculate that
the omega-3 fats in flaxseed are
resistant to heat because they are not
isolated but rather are present in a
matrix of other compounds that the
flaxseeds contain, including the lignan
phytonutrients that have antioxidant
properties.

It is also worth pointing out that the


temperatures used for baking were
normal baking temperatures of 350°F
(177°C) and higher - not specially
lowered temperatures to see if the
seeds needed lower heat to keep their
74
Chia and Flax Seeds – The Wonder Food

ALA intact. Baking times were also


normal—falling in the one to two hour
range. In one study, the seeds were
even exposed to a heat level of 660°F
(349°C), apparently without damaging
their ALA content.

The lignan phytonutrient SDG has also


be found to be stable in its chemical
structure when exposed to normal
baking conditions. In one study,
consumption of SDG-enriched muffins
was found to enhance the production of
mammalian lignans in women, reflecting
their stability and bioavailability. In
another study, women who ate raw,
ground flaxseed daily for four weeks
had similar plasma fatty acid profiles as
those who ate milled flaxseed that had
been baked in bread. Both groups of
women showed a lowering of total
cholesterol and ‘bad’ LDL cholesterol,
further reflecting that flaxseeds still
have benefits when used in baked
goods.

In addition to studies that have


reviewed the effects of baking on
flaxseeds, there are studies that have
looked at the impact of other cooking
75
Chia and Flax Seeds – The Wonder Food

methods. For example, a study found


that ALA remained stable in cooked
flaxseed-enriched pasta compared to
the uncooked pasta.

Based upon this and other research on


the subject, it seems that flaxseeds can
deliver benefits whether they are
consumed raw or incorporated into a
baked good product.

References

Cunnane SC, Ganguli S, et al. High


alpha-linolenic acid flaxseed (Linum
usitatissimum): some nutritional
properties in humans. Br J Nutr 1993
Mar; 69(2):443-53.

Cunnane SC, Hamadeh MJ, Liede AC, et


al. Nutritional attributes of traditional
flaxseed in healthy young adults. Am J
Clin Nutr 1995 Jan; 61(1):62-8.

Hallund J, Ravn-Haren G, et al. A lignan


complex isolated from flaxseed does not
affect plasma lipid concentrations or
antioxidant capacity in healthy
postmenopausal women. J Nutr 2006
Jan; 136(1):112-6.
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Chia and Flax Seeds – The Wonder Food

Hyvarinen HK, Pihlava JM, et al. Effect


of processing and storage on the
stability of flaxseed lignan added to
bakery products. J Agric Food Chem.
2006 Jan 11; 54(1):48-53.

Manthey FA, Lee RE, Hall CA 3rd.


Processing and cooking effects on lipid
content and stability of alpha-linolenic
acid in spaghetti containing ground
flaxseed. J Agric Food Chem. 2002 Mar
13; 50(6):1668-71.

Flaxseeds offer many health benefits -


whether it is to keep your bowels
regular, stabilize your blood sugars
levels or lower your blood cholesterol
levels. Grinding flaxseeds is a good way
to make some of the nutrients in this
seed more accessible for absorption.
However, some nutrients are sometimes
lost when cooked or heated. It is
important to understand how the
nutrients in flaxseeds are affected by
heat before using them in your cooking
and baking.

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Chia and Flax Seeds – The Wonder Food

Fiber

Ground flaxseeds are a good source of


fiber, providing approximately 2.2 gm
per tablespoon, which can help prevent
constipation. Fortunately, fibers are
heat-stable and are not affected by
cooking or baking. No matter how you
use your ground flaxseeds, the fiber
content will remain unchanged.

Read more:

http://www.livestrong.com/article/3947
98-can-we-cook-ground-
flaxseed/#ixzz259E1OVVc

Omega-3 Fats

Grinding flaxseeds is important for


allowing your body to absorb the
omega-3 fats, called alpha-linolenic
acid, it contains. Omega-3 fatty acids
can greatly benefit your heart health.
However, these polyunsaturated fats
are more sensitive to oxygen, light and
heat, making them more prone to
rancidity. Fortunately, the omega-3 in
ground flaxseeds have been shown to
remain unaffected when exposed to
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Chia and Flax Seeds – The Wonder Food

temperatures of up to 350 degrees


Fahrenheit, as part of a muffin mix, for
two hours.

Lignans

Flaxseeds are the best known food


source of lignans. This compound acts
like a phytoestrogen and could be
involved in the prevention of some
types of cancers, especially breast and
colon cancers. Fortunately, baking
ground flaxseeds as part of your
favorite recipes does not appear to
induce any change in the lignan content
of flaxseeds.

Storing Flaxseeds

The way you store ground flaxseeds is


important to keep the omega-3 fatty
acids from oxidizing. The best way to
store your ground flaxseeds is to put
them in an airtight container, away from
heat and light. The best place to store
your flaxseeds is in your refrigerator or
freezer.

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Chia and Flax Seeds – The Wonder Food

Using Flaxseeds

Ground flaxseeds are easy to use in


breads and baked goods recipes. Add it
to your muffins, homemade granola
bars, pancakes and cookies. You can
also replace each egg in your baked
goods recipes with a mix of 1 tbsp.
ground flaxseeds and 3 tbsp water
which you mix and let rest a few
minutes before adding to your wet
ingredients. The resulting volume may
differ from your original recipe.

References

Health Castle: Benefits of Flaxseed in


Heart Disease and Cholesterol
Lowering; Gloria Tsang, R.D.;
September 2009

Flax Council of Canada: Flax - A Healthy


Food Flax Council of Canada: Storage
and Baking Stability (PDF)

Article reviewed by Helen Covington


Last updated on: Mar 2, 2011

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Chia and Flax Seeds – The Wonder Food

Read more

http://www.livestrong.com/article/3947
98-can-we-cook-ground-
flaxseed/#ixzz259EKpTov

Flaxseeds Benefits

Finding creative ways to add flaxseeds


to your meals can be a challenge. One
popular technique is to incorporate
ground flaxseeds in your muffin, cookie,
or bread recipes. According to several
recent studies, there is absolutely ‘No
problem to oven temperature.

We have seen two recent studies in


which flaxseeds were ground and added
to baked goods, using oven
temperatures of at least 300F (150C).
The shortest baking time was 15
minutes and the longest was 3 hours. In
all cases, the omega-3 content of the
flaxseed (primarily alpha-linolenic acid,
or ALA) remained stable and intact.
That's great news for anyone wanting to
include flaxseed not only to muffins and
cookies or breads, but also to other
oven-baked items like pizza crusts,
dinner rolls, or casseroles.
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Chia and Flax Seeds – The Wonder Food

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). They contain
about 338 times as many lignans as
sunflower seeds, 475 times as many as
cashew nuts, and 3,200 times as many
lignans as peanuts.

When we think about antioxidant-rich


foods, the first foods that come to mind
are typically vegetables and fruits. Of
course, foods in both of these food
groups can be outstanding sources of
antioxidants! Yet according to recent
research, flaxseeds also belong high up
on our list of antioxidant-rich foods.
When flaxseeds are compared with
other commonly eaten foods in terms of
their total polyphenol content
(polyphenols are one very important
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Chia and Flax Seeds – The Wonder Food

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. The antioxidant benefits of
flaxseeds have long been associated
with prevention of cardiovascular
diseases and have recently also been
tied to decreased insulin resistance.

Given the strong track record of


flaxseeds as foods providing
cardiovascular benefits, it is not
surprising to see recent research studies
showing benefits of flaxseeds for
improvement of metabolic syndrome
(MetS).

One recent study showed a 20%


decrease in the prevalence of MetS after
12 weeks on a diet plan that included
30 grams (1 ounce) of ground flaxseed
per day in the form of flaxseed-enriched
baked bread. Interestingly, in addition
to improving blood pressure and
lowering fasting glucose level, flaxseed
intake also helped decrease central
obesity (as measured by waist
circumference). The addition of flaxseed
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Chia and Flax Seeds – The Wonder Food

provided all of these health benefits


without causing weight gain. That is
quite an accomplishment for a food that
is over 70% fat in terms of total calories
and contains about 10 times as many
calories per cup as a fruit like
blueberries.

WH Foods Recommendations

Based upon research and public health


recommendations, we believe that a
combination of nuts and seeds,
including flaxseeds that add up to 3
tablespoons (1.5 ounces, or 42 grams)
per day is a dietary step well worth
taking for most people.

Nutrients in Flax Seeds 2.00 tbs


(14.00 grams)

Nutrient%Daily Value

Omega-3 fats 132.9%


Manganese 17.5%
Vitamin B 115.3%
Fiber 15.2%
Magnesium 13.7%
Tryptophan 12.5%
Phosphorus 8.9%
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Chia and Flax Seeds – The Wonder Food

Copper 8.5%
Calories (74) 4%

This chart graphically details the % DV


that a serving of Flaxseeds provides for
each of the nutrients of which it is a
good, very good, or excellent source
according to our Food Rating System.
Additional information about the amount
of these nutrients provided by Flaxseeds
can be found in the Food Rating System
Chart. A link that takes you to the In-
Depth Nutritional Profile for Flaxseeds,
featuring information over 80 nutrients,
can be found under the Food Rating
System Chart.

Health Benefits

The seeds of most plants are rich in


nutrients and can provide us with health
benefits. Yet flaxseeds are also
nutritionally unique and offer us health
benefits not found across the board
within the seeds food group. The
nutritional uniqueness of flaxseeds
features three nutrient aspects, and all
three play a key role in the outstanding
health benefits of this food.

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Chia and Flax Seeds – The Wonder Food

Unique Nutrient Features of


Flaxseeds

The first unique feature of flax is its


high omega-3 fatty acid content. Among
all 129 World’s Healthiest Foods,
flaxseeds come 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.

The second unique feature of flaxseed is


its lignans. Lignans are fiber-like
compounds, but in addition to their
fiber-like benefits, they also provide
antioxidant protection due to their
structure as polyphenols.

The unique structure of lignans gives


them a further health-supportive role to
play, however, in the form of
phytoestrogens. Along with isoflavones,
lignans are one of the few naturally
occurring compounds in food that
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Chia and Flax Seeds – The Wonder Food

function as weak or moderate estrogens


when consumed by humans. Among all
foods commonly eaten by humans,
researchers rank flaxseeds as the
number one source of lignans.

Sesame seeds come in second, but


contain only one-seventh of the total
lignans as flaxseeds. To give a few
further examples, sunflower seeds
contain about 1/350th as many lignans,
and cashews nuts contain about 1/475th
as many lignans as flaxseeds.

A third unique feature of flaxseeds is


their mucilage (gum) content. ‘Mucilage’
refers to water-soluble, gel-forming
fiber that can provide special support to
the intestinal tract. For example, gums
can help prevent the too rapid emptying
of the stomach contents into the small
intestine, thereby improving absorption
of certain nutrients in the small
intestine. Arabinoxylans and
galactoxylans are included within the
mucilage gums found in flaxseeds.

This combination of features—omega-3


fatty acids, high-lignan content, and
mucilage gums—is a key factor in the
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Chia and Flax Seeds – The Wonder Food

unique health benefits of flaxseeds. The


specific areas of health benefit
described below all draw in some way
from this unique combination of
nutrients not found in other commonly
eaten nuts or seeds.

Cardiovascular Benefits

The primary omega-3 fatty acid in


flaxseeds—alpha-linolenic acid, or ALA—
can be helpful to the cardiovascular
system in and of itself. As the building
block for other messaging molecules
that help prevent excessive
inflammation, ALA can help protect the
blood vessels from inflammatory
damage. Numerous studies have shown
the ability of dietary flaxseeds to
increase our blood levels of ALA, even
when those flaxseeds have been ground
and incorporated into baked goods like
breads or muffins. When flaxseeds are
consumed, two other omega-3 fatty
acids have also been shown to increase
in the bloodstream, namely,
eicosapentaenoic acid (EPA) and
docosapentaenoic acid (DPA). Increases
in EPA and DPA also help provide
inflammatory protection.
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Chia and Flax Seeds – The Wonder Food

Protection of our blood vessels from


inflammatory damage is also provided
by the lignans in flaxseeds. These
lignans can inhibit formation of platelet
activating factor (PAF), which increases
risk of inflammation when produced in
excessive amounts. The overall anti-
inflammatory benefits of ALA and
lignans in flaxseeds has been further
corroborated by studies in which
flaxseed-enriched baked goods (like
muffins) lead to decreases of 10-15% in
C-reactive protein (CRP) levels. CRP
levels are a commonly used indicator of
inflammatory status in the
cardiovascular system.

Risk of oxidative stress in the blood


vessels can also be lowered by flaxseed
intake. In addition to being a very good
source of the mineral antioxidant
manganese, polyphenols in flaxseed—
including flaxseed lignans—provide
measurable antioxidant benefits. The
antioxidant benefits of one particular
flaxseed lignan, secoisolariciresinol,
have been especially well-documented.
Decreased lipid peroxidation and
decreased presence of reactive oxygen
species (ROS) in the bloodstream have
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Chia and Flax Seeds – The Wonder Food

both been associated with flaxseed


intake in amounts of approximately 2
tablespoons per day.

Intake of flaxseeds has also been shown


to decrease the ratio of LDL-to-HDL
cholesterol in several human studies
and to increase the level of
apolipoprotein A1, which is the major
protein found in HDL cholesterol (the
‘good’ cholesterol). This HDL-related
benefit may be partly due to the simple
fiber content of flaxseeds, since 2
tablespoons of ground flaxseed provide
about 4 grams of dietary fiber.

Although direct studies on flaxseed and


blood pressure are limited (and mostly
confined to flaxseed oil versus ground
flaxseed), numerous studies have
shown the ability of increased omega-3
fatty acid intake to help regulate blood
pressure and to help reduce blood
pressure in persons who have been
diagnosed with hypertension. With its
excellent content of the omega-3 fatty
acid alpha-linolenic acid (ALA), flaxseed
can definitely help us increase our
overall omega-3 intake and, by doing

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Chia and Flax Seeds – The Wonder Food

so, decrease our risk of high blood


pressure.

There is one area of concern that we


want to note involving flaxseeds and the
cardiovascular system. We have seen
one very small-scale study from Canada
involving 30 children and teens (ages 8-
18), all previously diagnosed with
hypercholesterolemia (high cholesterol)
and given added flaxseed in their diets
over a period of 4 weeks. The flaxseed
amount was 2 tablespoons, and the
form was ground flaxseeds incorporated
into breads and muffins. In this study,
blood levels of total cholesterol and LDL
cholesterol did not significantly change,
but blood fat levels (in the form of
triglycerides) increased and HDL
cholesterol (the ‘good’ cholesterol)
decreased.

Since we would consider these changes


in blood lipids to be unwanted, we
believe this study raises some
preliminary questions about the role of
daily flaxseeds in amounts of 2
tablespoons or above in the diet of
children and teenagers who are already
known to have high cholesterol. Much
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Chia and Flax Seeds – The Wonder Food

more research is needed in this area,


but if you are the parent of a child or
teen who is already diagnosed with high
cholesterol, we recommend that you
consult with your healthcare provider
about the pros and cons of incorporating
flaxseeds into your child's meal plan on
a daily basis in any substantial amount.

Antioxidant and Anti-


Inflammatory Benefits

It is important to realize that the


antioxidant and anti-inflammatory
benefits of flaxseed do not apply only to
the cardiovascular system. Oxidative
stress (which is often related to
deficient intake of antioxidant nutrients)
and excessive inflammation (which can
also be related to deficient intake of
anti-inflammatory nutrients) are
common risk factors for a wide variety
of health problems. These problems
include development of insulin
resistance, type 2 diabetes, asthma,
obesity, and metabolic syndrome. There
is preliminary evidence that flaxseed
intake can decrease risk of all the
problems above by increasing our anti-

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Chia and Flax Seeds – The Wonder Food

inflammatory and antioxidant


protection.

Cancer Prevention

The antioxidant and anti-inflammatory


benefits of flaxseeds also make them a
logical candidate for cancer prevention.
That's because chronic inflammation
(even low level inflammation) and
chronic oxidative stress are risk factors
for cancer development. In the case of
flaxseeds, evidence of risk reduction is
strongest for breast cancer, prostate
cancer, and colon cancer. Breast cancer
and prostate cancer are included in the
list of cancers known as ‘hormone-
related’ cancers. Their risk reduction
may be more closely related to flaxseed
than risk reduction for other cancers
due to the high lignan content of
flaxseed.

Three of the lignans found in flaxseeds;


secoisolariciresinol, matairecinol, and
pinoresinol—can be converted by
intestinal bacteria into enterolactone
(ENL) and enterodiol (END). ENL and
END have direct effects on our hormonal
balance and in this way may play an
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Chia and Flax Seeds – The Wonder Food

especially important role in hormone-


related cancer. In addition to decreased
risk of breast and prostate cancer
following flaxseed intake, there is also
some preliminary evidence that ENL and
END may be able to alter the course of
hormone-dependent tumors once they
are formed. The relationship between
flaxseed intake and cancer prevention is
complicated, however, due to the
important role of gut bacteria in
converting secoisolariciresinol and other
lignans in flax into enterolactone and
enterodiol. This conversion process
involves many different enzyme-related
steps provided by a complicated mix of
gut bacteria including Bacteriodes,
Bifidobacterium, Butyribacterium,
Eubacterium and others.

The lignans provided by flaxseed have


also been shown to spark increased
activity by certain Phase II
detoxification enzymes that are
responsible for deactivating toxins in the
body. This support of the detox process
may help prevent accumulation of
toxins that might otherwise act as
carcinogens and increase cancer risk.

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Chia and Flax Seeds – The Wonder Food

Digestive Health

Benefits of flaxseed for the digestive


tract—although mentioned earlier
throughout this food profile—are worth
repeating here. The strong fiber content
of flaxseeds including their mucilaginous
fiber—help to delay gastric emptying
and can improve intestinal absorption of
nutrients. Flaxseed fibers also help to
steady the passage of food through our
intestines. Finally, the lignans in
flaxseed have been shown to reduce
risk of colon cancer. This impressive
group of digestive tract benefits is likely
to receive more attention in future
research studies.

Flaxseeds and Post-Menopausal


Symptoms

We have seen mixed findings in the


area of post-menopausal benefits (such
as reduction of hot flashes) and flaxseed
intake, with some studies showing
significant benefits and other studies
showing a lack of significant benefits.
However, there continues to be strong
interest in flaxseeds and their
components (including enterolactone
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Chia and Flax Seeds – The Wonder Food

and secoisolariciresinol diglucoside) as


potential aids during management of
perimenopausal and postmenopausal
symptoms as well as during hormone
replacement therapy (HRT).

This area of flaxseed research is


admittedly complex. For example,
enterolactone made from flaxseed
lignans has been shown to be an
estrogen agonist (promoting estrogen
production, through increased formation
of transcription factors like ER-alpha
and ER-beta), as well as an estrogen
antagonist (working against estrogen
production, through inhibition of
enzymes like estrogen synthetase).

It is also known to lower the activity of


5-alpha-reductase (an enzyme that
converts testosterone into
dihydrotestosterone) and 17-beta
hydroxysteroid dehydrogenase (an
enzyme that converts estrone into
estradiol). Given this complicated set of
circumstances that may vary from one
woman to another, it may turn out that
flaxseed intake is simply better at
lessening menopausal symptoms in

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Chia and Flax Seeds – The Wonder Food

some women, and not as good at


lessening symptoms in others.

Other Health Benefits

Although we have already mentioned


decreased risk of insulin resistance in
relationship to flaxseed intake, we are
definitely expected to see more
research studies in this area. The strong
fiber content, antioxidant content, and
anti-inflammatory content of flaxseeds
make them a natural here.

One final note about the health benefits


of flaxseeds involves their feeding to
animals. We have seen repeated studies
on the content of beef, chicken, and
eggs that reflect significantly increased
omega-3 content in these foods when
flaxseed meal and/or flaxseed oil are
added to the diets of cows and chickens.
For persons who enjoy these foods in
their meal plan on a regular basis, this
increased omega-3 content can really
add up. Some manufacturers of beef,
chicken, and eggs provide omega-3
information on their product packaging.
Consumption of certified organic animal
foods in which flaxseed was added to
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Chia and Flax Seeds – The Wonder Food

the animals' feed can be an effective


way of increasing your omega-3 intake.

Tips for Preparing and Cooking

Grind flaxseeds in a coffee, seed, or


spice grinder in order to enhance their
digestibility and also their nutritional
value. If adding ground flaxseeds to a
cooked cereal or grain dish, do so at the
end of cooking since the soluble fiber in
the flaxseeds can thicken liquids if left
too long.

A Few Quick Serving Ideas

Sprinkle ground flaxseeds onto your hot


or cold cereal.

Add flaxseeds to your homemade


muffin, cookie or bread recipe.

To pump up the nutritional volume of


your breakfast shake, add ground
flaxseeds.

To give cooked vegetables a nuttier


flavor, sprinkle some ground flaxseeds
on top of them.

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Chia and Flax Seeds – The Wonder Food

Add a tablespoon of flaxseed oil to


smoothies.

Individual Concerns

‘Cyanide’ is a term that we typically


associate with the potentially deadly
poison, hydrogen cyanide. However,
there are very small amounts of cyanide
constantly present and undergoing
metabolism in human tissue. These
small amounts of cyanide are found in
relatively non-toxic forms like
thiocyanates. Of course, these same
thiocyanates are also found to occur
naturally in foods (for example, in
cruciferous vegetables). Linamarin and
lotaustralin are two of the primary
cyanogenic glycosides in flaxseeds, and
like the thiocyanates in cruciferous
vegetables, both of these compounds
can contribute to cyanide metabolism in
humans. However, as long as our
metabolic processes are not overloaded
and we are in reasonably good health,
about two tablespoons of flaxseeds per
day are commonly regarded as
providing too little linamarin and
lotaustralin to produce adverse effects.

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Chia and Flax Seeds – The Wonder Food

Two tablespoons of flaxseeds typically


provide about 30 grams of flaxseeds,
and some researchers believe that the
general safety level is even higher, at
closer to 40-50 grams per day. Because
cyanogenic glycosides are broken down
by heat, the cooking of flaxseeds (for
example, in breads or muffins) also
serves to eliminate any risk associated
with cyanide metabolism.

Some people have gastrointestinal


symptoms, such as flatulence and
bloating, when they first begin to
incorporate flaxseeds into their diet. It
is suggested to start with a small
amount, such as one teaspoon, and
slowly build you up to your intake goal.
When increasing fiber intake in the diet,
it is also a good idea to include fluid
(water) intake as well.

Several animal studies (involving rats


and mice) have raised questions about
the safety of high-dose flaxseeds during
pregnancy—not for the pregnant
females, but for their offspring. ‘High-
dose’ in these animal experiments has
meant flax intake as 10% of the total
diet, or about 4 tablespoons of flaxseed
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Chia and Flax Seeds – The Wonder Food

for every 2,000 calories. Although it is


impossible to generalize from animal
studies to humans, we recommend that
women who are pregnant (or
considering pregnancy) consult with
their healthcare providers if they are
consuming or planning to consume
flaxseeds in these high amounts.

Nutritional Profile

Among commonly eaten foods,


flaxseeds are an unparalleled source of
fiber-related polyphenols called lignans.
They are also an unusual source of
mucilaginous gums like arabinoxylans
and galactoxylans.

Flaxseeds are an excellent source of


anti-inflammatory omega-3 essential
fatty acids. They are a very good source
of heart-healthy dietary fiber, energy-
producing vitamin B1, and free radical-
scavenging manganese. They are also a
good source of the minerals bone-
supportive magnesium, phosphorus,
and copper.

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Chia and Flax Seeds – The Wonder Food

In-Depth Nutritional Profile

In addition to the nutrients highlighted


in our ratings chart, an in-depth
nutritional profile for Flaxseeds is also
available. This profile includes
information on a full array of nutrients,
including carbohydrates, sugar, soluble
and insoluble fiber, sodium, vitamins,
minerals, fatty acids, amino acids and
more.

Introduction to Food Rating


System Chart

In order to better help you identify


foods that feature a high concentration
of nutrients for the calories they
contain, we created a Food Rating
System. This system allows us to
highlight the foods that are especially
rich in particular nutrients. The following
chart shows the nutrients for which this
food is either an excellent, very good, or
good source (below the chart you will
find a table that explains these
qualifications). If a nutrient is not listed
in the chart, it does not necessarily
mean that the food doesn't contain it. It
simply means that the nutrient is not
102
Chia and Flax Seeds – The Wonder Food

provided in a sufficient amount or


concentration to meet our rating
criteria.

To view this food’s in-depth nutritional


profile that includes values for dozens of
nutrients - not just the ones rated as
excellent, very good, or good - please
use the link below the chart. Or to read
this chart accurately, you will need to
glance up in the top left corner where
you will find the name of the food and
the serving size we used to calculate the
food's nutrient composition. This serving
size will tell you how much of the food
you need to eat to obtain the amount of
nutrients found in the chart. Now,
returning to the chart itself, you can
look next to the nutrient name in order
to find the nutrient amount it offers, the
percent Daily Value (DV%) that this
amount represents, the nutrient density
that we calculated for this food and
nutrient, and the rating we established
in our rating system. For most of our
nutrient ratings, we adopted the
government standards for food labeling
that are found in the U.S. Food and
Drug Administration’s ‘Reference Values
for Nutrition Labeling.’
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Chia and Flax Seeds – The Wonder Food

Read more background information and


details of our rating system.

Flax Seeds
2.00 tbs
14.00 grams
74.76 calories
World's
DV Nutrient Healthiest
Nutrient Amount (%) Density Foods Rating
omega-3
3.19 g 132.9 32.0 excellent
fats
manganese 0.35 mg 17.5 4.2 very good
vitamin B1 0.23 mg 15.3 3.7 very good
fiber 3.82 g 15.3 3.7 very good
54.88
magnesium 13.7 3.3 good
mg
tryptophan 0.04 g 12.5 3.0 good
89.88
phosphorus 9.0 2.2 good
mg
copper 0.17 mg 8.5 2.0 good
World's Healthiest
Foods Rating Rule
DV>=75% OR
excellent
Density>=7.6 AND DV>=10%
DV>=50% OR
very good
Density>=3.4 AND DV>=5%
DV>=25% OR
good
Density>=1.5 AND DV>=2.5%

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Chia and Flax Seeds – The Wonder Food

Chia seeds and


flaxseeds

C
hia seeds are considered one of
the five wonder foods that have
not been contaminated as yet.
Rich is minerals and vitamins Chia
Seeds are very beneficial to human
health.

Chia seeds are very easy to incorporate


into your diet. I have narrated a list of
ways in which you can use them in your
recipes. You can discover your unique
ways of using chia seeds. The more I
use chia seeds, the more ways I find to
add them into my food.

Here are even more ways to use chia


seeds and the most important in the
context of creating a gluten free multi
grain flour that can be used to make

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Chia and Flax Seeds – The Wonder Food

Indian flatbread and a wide variety of


items.

1. Mix 1 dessertspoon of chia seeds


with a quarter cup of water to
make an egg substitute for baking
cakes and cookies.

2. Add chia seeds to apple juice to


make ‘sago’.

3. Grind seeds and add to hot milk to


make ‘porridge’.

4. Mix seeds in yogurt.

5. Add seeds to soup to thicken.

6. Grind seeds and mix with flour,


milk and eggs to make pancakes.

7. Add seeds to salad dressings.

8. Eat Chia seeds whole and raw as a


snack.

9. Add whole seeds to diluted fruit


juice to make Chia Fresca.

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Chia and Flax Seeds – The Wonder Food

10. Add ground chia seeds to flour


when making bread.

11. Make Chia Pudding by adding


whole seeds to milk, nut milk or
soy milk.

12. Blend chia seeds into smoothies.

13. Make a “lassi” by blending chia


seeds, yogurt and fruit juice.

14. Add chia seeds to beaten eggs,


soak for 10 minutes and make an
omelet.

15. Mix with Worcestershire or


Barbeque sauce and brush over
barbequed meats.

16. Make chia pan bread by


combining chia seeds, eggs, milk,
flour and baking powder. Cook in
a heavy based pan with a lid on.

17. Add whole chia seeds to a cake


batter to make a heavy poppy
seed like cake.

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Chia and Flax Seeds – The Wonder Food

18. Add seeds to stews to thicken.

19. Throw some seeds into a stir fry.

20. Make a thin batter of ground chia


seeds and milk and cook in a slow
oven to make crackers.

21. Sprinkle seeds over a salad.

22. Pureed fruit, chia seeds and a


little fruit juice is a good topping
for ice cream.

23. Stir whole seeds through cooked


lentils.

24. Soak seeds in beaten eggs and


use this mix to make a frittata.

25. Cook brown rice in vegetable


stock and stir chia seeds through
when rice is cooked.

26. Top a cheesecake with chia seeds


soaked in fruit juice to make a gel
topping.

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Chia and Flax Seeds – The Wonder Food

27. Add whole or ground seeds to


cookie mixes.

28. Mix ground seeds with ground


beef to make meatballs.

29. Cook brown rice in apple juice,


add grated apple and stir whole
chia seeds through the mixture for
a tasty dessert.

30. Toasted ground chia seeds mixed


with honey and cinnamon makes
a wonderful base for cheesecake.

31. Add whole seeds to granola.

32. Mix white chia seeds that have


been soaked in milk through
mashed potatoes.

33. Sprout the seeds and use in


salads.

34. Mix ground seeds with butter or


peanut butter for a nutritious
spread.

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Chia and Flax Seeds – The Wonder Food

35. Cinnamon, ground chia and butter


is great on hot scones.

36. Add a desert spoon of black seeds


to a green jelly mix for “frogs egg
jelly”.

37. Spread a mixture of honey,


cinnamon, dried fruit and ground
chia on to filo or puff pastry
sheets, roll up and cook in a hot
oven.

38. Mix the seeds, whole or ground


through Nutella.

39. Add ground seeds soaked in an


egg to bind a hamburger mix.

40. Soak chia seeds in milk and mix


through hot oatmeal.

41. Add half black and half white chia


seeds to custard to make “polka
dot custard” – great for kids

42. Make a pasta sauce by blending


chia seeds, cooked cauliflower and
vegetable stock.
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Chia and Flax Seeds – The Wonder Food

43. Do not waste left over liquid from


a stew. Add chia seeds, allow
thickening and then heating and
serving with toast.

44. Add ground or whole chia seeds to


your favorite stuffing mixture.

45. Whisk a dessertspoon of chia


seeds into coconut water. This is
especially good on a hot day for
keeping hydrated and an excellent
idea for athletes. It is so effective
and healthy I feel it will soon be
marketed as a sports drink.

46. Want a crunchy breakfast? Add


half to one tablespoon of chia
seeds to crunchy toasted muesli.
Add milk, fruit juice, soy or nut
milk and eat immediately. The
chia seeds will retain their crunch.

47. Add ground chia seeds to your


favorite fish cake recipe

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Chia and Flax Seeds – The Wonder Food

Benefits of Chia Seeds

Weight-loss without Starving

The Chia Seed is a dieter’s dream come


true. The tiny, healthy seeds can be
made to taste like whatever you want,
and their unique gelling action keeps
you feeling full for hours. Hunger is a
main enemy of real weight loss, and you
do not want to fight it with jittery
expensive pills.

When a chia seed is exposed to water, it


forms a coating of gel, increasing its
size and weight. Since the gel made of
water, it has no calories. It is also
difficult to remove from the seed,
meaning that it helps your body think it
is full, without adding calories!

Balanced Blood Sugar

Keeping balanced levels of blood sugar


is important for both health and energy.
Blood sugar may spike after meals,
especially if you eat high-starchy foods
or sweets. This can lead to ‘slumps’ in
your day where you feel tired and out of
energy. By balancing your blood sugar,
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Chia and Flax Seeds – The Wonder Food

you not only lower your risk for type-2


diabetes, but you also ensure steady,
constant energy throughout your day.

But how does the Chia Seed help with


this? Both the gelling action of the seed
and its unique combination of soluble
and insoluble fiber combine to slow
down your body’s conversion of starches
into sugars. If you eat chia with a meal,
it will help you turn your food into
constant, steady energy rather than a
series of ups and downs that wear you
out.

Diverticulitis - Diverticulosis

With the abundance of over-processed


foods and white flour on the market
today, rich sources of fiber are harder to
come by. These foods of convenience
have contributed to the rise of
diverticulitis.

Irregularity is a big factor in this risky


condition. To help ensure regularity, you
need plenty of soluble and insoluble
fiber in your diet. If you do not want to
eat celery and whole-grain everything

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Chia and Flax Seeds – The Wonder Food

or piles of bran flakes, the Chia Seed is


here to help.

Each seed is coated with soluble fibers


which aid its gelling action. The exterior
of the seed is protected by insoluble
fiber. The insoluble fiber is unable to be
digested. It does not contribute any
calories, or break down so instead, it
helps keep food moving smoothly
through the digestive process. Soluble
fiber and the gel coating of the seed
keep the colon hydrated and ensure the
easy movement of food.

Healthy omega-3 oil to your diet

Omega-3 oil is usually thought of as


“that healthy stuff in fish”. When you
are a vegetarian Chia is the richest
plant-source of this healthy oil. By
weight, chia contains more Omega 3
than salmon, and it still tastes like
whatever you want! Omega 3 oil is
important in heart and cholesterol
health. It is also recently been targeted
as a weight-loss helper.

‘USA Weekend’ magazine also reports


on a study where overweight dieters
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Chia and Flax Seeds – The Wonder Food

who included omega 3s in their eating


plan lost 2 more pounds monthly than
the control group, who did not.

Feel more energized all day long

Your energy levels have a lot to do with


what you eat. Chia is one of nature’s
highest plant-based sources of complete
protein. Usually protein from items like
peanut butter and some beans are
incomplete, meaning you have to
combine them with other foods to get
the full benefit.

Chia is complete source of protein to


raise your energy levels. The
combination of complete protein,
vitamins, minerals and blood-sugar
balancing gel all work together to make
sure you have steady, never jittery
energy.

Bake with less fat

Do you enjoy making baked goods at


home, but hate all the butter and oil
that has to go into them? Chia gel can
substitute for half the butter in most
recipes! The food will bake the same
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Chia and Flax Seeds – The Wonder Food

and taste the same or even better from


the addition of the chia gel. All you need
to do is divide the amount of butter or
oil in half, and then use the same
amount of chia gel to fill in. The anti-
oxidants in chia can even help keep the
food tasting fresh longer. Everything
from cookies to cakes to muffins,
pancakes and waffles can be made with
chia gel as your butter replacement.
Which recipe will become your new
favorite?

Add age-defying anti-oxidants

Anti-oxidants have been in the news


lately due to their super healthy
benefits. You know that blueberries and
several exotic fruits that are not always
in season have them, but did you know
that Chia is extremely high in anti-
oxidants too? These helpful substances
are what make the Chia Seed stay fresh
for so long. At room temperature, they
will stay fresh and ready to eat for over
two whole years! And that is all without
a single chemical or preservative. This
amazing ability is not found in other
seeds like flax or sesame, because

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Chia and Flax Seeds – The Wonder Food

those seeds do not have the same rich


anti-oxidant content.

Anti-oxidants help prevent free-radical


damage in your body. Free radicals lead
to problematic conditions such as
premature aging of the skin and
inflammation of various tissues. Fight
free radical damage by staying fresh
and healthy with nature’s anti-oxidant
powerhouse

Cut cravings for food

Being deficient in minerals or vitamins


can create a craving for food. For
example, if you are low on calcium, you
may feel compelled to eat lots of cheese
and ice cream. This happens because
your body knows that cheese is a
source of calcium, and it has not been
getting enough.

You can always add calcium to your


food by sprinkling on the chia. By
weight, chia has more calcium than
whole milk. It also has magnesium and
boron, essential trace minerals used in
the absorption of calcium and other
vitamins. By balancing your vitamins
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Chia and Flax Seeds – The Wonder Food

and minerals with chia, you can curb


cravings that might tempt you.

Pack in more flavorful punch

How can a seed with no flavor help the


foods you already like to taste better?
First, these seeds have no taste of their
own. Chia seeds will never cover up or
add to the flavor of your food. Second,
when the seeds hydrate, they magnify
the taste of whatever they were added
to. Put them in pudding?

Chocolaty! Swirl them into a smoothie?


Fruity! The same thing goes with
dressings, dips, salsas, sauces and
more. These two factors combine to let
chia seeds take on the taste of whatever
you add them to. They distribute and
never dilute the flavors you love.

Save your money

More than enough chia for 1 month


costs less than a dollar a day. You can
use as much or as little as you want to
achieve your own desired results. There
are no preparations required for these
simple seeds, not even pesticides need
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Chia and Flax Seeds – The Wonder Food

to be used to grow them. They are


always safe and 100% chemical free. A
measuring spoon is all you will need
when you are ready to take advantage
of chia for yourself. It does not get any
easier or more inexpensive.

Benefits of Flaxseed

There are a number of benefits in these


little flax seed. If you have not heard of
flax seed or flax seed oil before, then
you may be surprised, to know that
they can help in a number of areas.
Such as, but not limited to acne
prevention, muscle building,
constipation, heart related diseases,
arthritis, depression, and all around fat
killer. It is enough to make you want to
throw everything in your medicine
chest. Well hold on a little, as too much
of any one thing is never a good idea.

The flax seeds themselves seem


somewhat small and innocuous, but
they do pack a powerful punch. As a
major plus, flax seed is one thing that
comes pretty cheap. Far cheap then
many of the wonder drugs, and miracle
cures you find.
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Chia and Flax Seeds – The Wonder Food

Flax seed is an all-natural product. If


you were concerned about that kind of
thing, and wanted for example, to have
tooth whitening done, I would think you
want to check out a few web sites to
learn more. No synthetics here. They
are very high in Omega 3 fatty acids,
which are good, since Omega 3’s are
important to good health, but are also
something that our bodies are not able
to produce on their own.

Flax seeds could be found at just about


any organic health food or bulk food
store. While you can eat it in its pure
seed form I would not recommend it. It
tastes pretty blah. I prefer to sprinkle a
little bit on my favorite foods. A little on
cereal or toast will hardly be noticed by
your taste buds. You can of course get it
in a capsule for a bit more money. Be
sure of what you are buying though.
Getting some exercise is always a good
addition to any diet plan, and why not
be more efficient about the exercise you
are getting with an exercise plate?

Storage of your flax seeds is important,


as heat can cause the seeds to lose
their effectiveness. While some people
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Chia and Flax Seeds – The Wonder Food

will tell you to keep them refrigerated,


as long as you keep them in a relatively
cool place, they should be fine.

Flax seed is also available in ground


form flax-seed meal. It makes for
sprinkling on other foods a little easier.
Another alternative is just to dilute
some in water. A little extra water can
be a good thing, as too much fiber can
pretty quickly backfire if you are using
flax seed to counter the effects of
constipation. Three to six tablespoons is
often the recommend dose, but never
be afraid of trying a little less. Milk
thistle, is also another good all natural,
addition to a healthy diet. As with any
diet or drug, if you are unsure you
really should consult your own doctor.
They know your specific health situation
better than anyone else.

Flax seeds supplement our bodies with


the Omega 3 that we are unable to
produce. Fish oils have been publicized
as providing similar Omega 3 benefits.
Omega 3 is great for breaking down
cholesterol, and working to lessen it in
the future.

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Chia and Flax Seeds – The Wonder Food

While not only limited to the middle


aged, flax seed is a good diet
supplement for acne prone teenagers.
Androgen’s which are brought on by
hormones in teenagers are somewhat
controlled by flax seed. While it true,
that certain physical conditions can be
treated with surgical procedures like
cosmetic surgery, not everything works
that way. Muscle building, fat loss,
water retention, and even hair loss are
a few other conditions, that flax seeds
are known to help prevent or lessen.

Flax seeds are readily available, and


pretty inexpensive. As with all things we
take, it is highly recommended to start
with small doses and see how they
affect your body. If you are the least bit
unsure about whether flax seed is right
for you, be sure to consult your
personal physician. They know your
personal health history, and can always
recommend the best course of action for
you. Remember, there is no substitute
for healthy eating habits.

After all, it is good to have a balanced


approach to healthy eating. You cannot
rely on just one thing even something
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Chia and Flax Seeds – The Wonder Food

as good as flaxseed, to solve your


dietary puzzle. The more you learn, the
better off you will be when it comes to
your health.

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Chia and Flax Seeds – The Wonder Food

Flaxseed Health Drinks


and Smoothies

F
laxseed drinks and smoothies are
very healthy and make very tasty
nourishing drinks. You can make
the drink with milk or yogurt, or with
fruits. Whatever ways you use your
flaxseed it is going to be beneficial for
you.

Ground flax seed –This little seed,


when ground, has the same Omega-3
fatty acids as a salmon filet. And I bet
you flax seed taste better in a berry
smoothie than a salmon filet.

Yogurt - This adds a little flavor. You


can use plain, low fat or light vanilla
flavored or you can make your own
yogurt. Yogurt adds protein to your diet.
We must watch protein intake after a

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Chia and Flax Seeds – The Wonder Food

workout to rebuild muscle on a daily


basis.

Pomegranate Juice - This antioxidant


rich juice will block those free-radicals -
the cancer causing agents that take a
toll on your body.

Blue Agave Sweetener - Blue Agave,


as you know, is the plant that makes
tequilla; but in this case the sugars are
made into syrup. It is 3 times sweeter
than sugar but it does not give you that
sugar crash. You can get the bottle in
the picture at Costco, Publix and Whole
Foods stores.

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Chia and Flax Seeds – The Wonder Food

Smoothie

Instead of ice in smoothie, use frozen


fruit; so you could make this the night
before, put it in a covered glass and
drink it in the morning. Since there is no
ice, the drink will not get watery.

Ingredients

Low fat light vanilla yogurt ½ cup


Pomegranate juice 2/3 cup
Banana ½ medium
Frozen mixed berries 1 cup
Frozen peaches ½ cup
Ground flax seed 1 tbs
Blue Agave sweetener 1 tbs

Methodology

In a blender add the ingredients in the


order listed above. Start your blender
on the lowest cycle and then work your
way up until blended smooth. If it is
little too thick you can add a little more
pomegranate juice or orange juice.

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Chia and Flax Seeds – The Wonder Food

Peaches and Cream Smoothie

This is another way to make smoothie.


When it comes to food you got to be
innovative.

Ingredients

Low fat light vanilla yogurt 1 cup


Low fat milk 2/3 cup
Banana ½ medium
Frozen peaches 1 cup
Ground flax seed 1 tbs
Blue Agave sweetener 2 tbs
Dash of vanilla extract

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Chia and Flax Seeds – The Wonder Food

Methodology

In a blender add the ingredients in the


order listed above. Start your blender
on the lowest cycle and then work your
way up until blended smooth. If the
mixture is too thick for you add a little
more non-fat milk.

Mix and match – the flavors are


endless. But just know with anything
you eat, moderation is the key. Even
these tasty, nutritional drinks have
calories and drinking too many of them
can be counterproductive.

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Chia and Flax Seeds – The Wonder Food

You can make Indian Yogurt drink


adding flaxseed meal to make plain or
fruity yogurt drink – called Lassi.

You can also make Flaxseed punch like


peanut punch. There are so much that
you can experiment with. Always be
innovative and moderate in all your
eating habits.

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Chia and Flax Seeds – The Wonder Food

Blue Agave natural


Sweetener

W
holesome Sweeteners Organic
Raw Blue Agave is a natural
sweetener extracted from the
core of the Blue Agave plant.

Sweet, mild nectar is 25% sweeter than


sugar (so more is less!)

It is a perfect multi-purpose sweetener


for beverages, fresh fruit and general
table-top use.

Raw Blue Agave is non-crystallizing and


quick dissolving.

Specially produced at low temperatures


and mildly filtered, it has a full, natural
flavor.

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Chia and Flax Seeds – The Wonder Food

Glycemic index of 39 or less; 55 or


below is classified as low glycemic

Natural sweetness without the blood


sugar spike

No refrigeration required

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Chia and Flax Seeds – The Wonder Food

Wholesome Sweeteners’ agave nectars


have been tested by an independent
glycemic lab

Gycemic index will vary from person to


person, depending on how each person
metabolizes sugar, and on other foods
consumed at the same time.

The results of glycemic response tests in


human subjects are subject to biological
variability and may vary depending on
the methods used.

Organic Raw Blue Agave Nectar is


perfect for everyone, including raw-food
enthusiasts! This amber nectar has a
distinct and delicious flavor that
genuinely enhances foods' natural
sweetness. It is Certified Organic and
GMO-Free, and appropriate for vegan
and plant-based diets. It is stable, non-
crystallizing and quick dissolving.

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Chia and Flax Seeds – The Wonder Food

Both Chia and Fax seeds are wonder foods that need to be
incorporated in your daily diet. These change the level of
your energy and thus the healing patterns.

Remember it is the excess energy that creates healing in you.


It is level of energy that changes the gear of your
consciousness from downward trends to the upwards. It is like
the space shuttle trying to enter the space. The space shuttle
needs tremendous energy to offset the gravitational force of
the earth and then launch into the space.

It has been my constant effort to create that level of energy


at physical level that will help you to change its direction
from downward to upward trends.

It is for this reason that I go on working, researching,


innovating various documents and exploring products that
are beneficial to your health.

I present to you two main wonder foods CHIA SEEDS AND


FLAX SEEDS along with other natural GUMS.

Include these in your daily diets. I have shown many ways to


incorporate these in your daily diet for optimum health
benefits.
1. TAOSHOBUDDHA HEALTH FOOD
NETWORK
taoshobuddhafoodnetwork.blogspot
.com/

Know Your Foods www.scribd.com ›


Books - Non-fiction › Health & Lifestyle
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