Flaxseed bread slices on a cutting board - by Doug Cook RD

Flaxseed Bread

Flaxseed bread slices on a cutting board - by Doug Cook RD

 

Flax seeds have been part of the human diet for thousands of years. They’ve been part of the ‘health food’ movement that sprung up in the 1970s.

 

In the era of ‘superfoods’, flax seed producers jumped on the bandwagon and flax seeds has enjoyed a renaissance. They’ve always been very nutritious, so their superfood status isn’t new, it’s just gained new awareness.

Flax seed nutrition

Flax seeds are loaded with nutrients. A 2 Tbsp (14 g) serving has:

  • 74 calories
  • 2.6 g protein
  • 4 g fiber (including prebiotic fiber).
  • 6 g fat
  • 3.2 g alpha-linolenic acid (plant form of omega-3)
  • Smattering of B vitamins & minerals
  • Lignans

Lignans are plant compounds that are metabolized by your gut bacteria which produce metabolites. These compounds have been shown to reduce both breast and prostate cancer (1, 2).

 

Flax seeds are so awesome, they’re one of the three main ingredients in Red River Cereal too.

Adding some sweetness

I like to use SPLENDA Stevia No Calorie Sweetener if I want to keep the sugar downm but still want a hint of sweetness. Let’s face it, flaxseed bread is going to taste a tad bland. I am not anti sucralose myself as a way to cut sugar, but I understand why some may want to stay away from artificial sweeteners.

 

The SPLENDA stevia product IS sucralose free and uses a better tasting version of natural stevia and erythritol. Erythritol is a sugar alcohol but unlike sorbitol, manntiol and other sugar alcholos, erythritol is gut friendly.

 

Splenda Stevia sweetener - by Doug Cook RD

 

This is a hearty recipe for sure. Flax seed nutrition at its best; concentrated in every bite. It’s not unlike the Red River Blueberry Muffins or the Red River, Bran & Rolled Oats Muffins. Whether it’s the flaxseed bread or flax seed-containing Red River muffins, they’ll give you energy that lasts all morning.

Flaxseed Bread

Course Breakfast, Snack
Cuisine American
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 12

Ingredients

  • 2 cups ground flax seed Buy in vacuum sealed package to save time
  • 1 Tbsp baking powder
  • 1 tsp salt
  • 1 tsp cinnamon
  • 2-3 Tbsp SPLENDA Stevia No Calorie Sweetener
  • 4 eggs beaten
  • 1/3 cup coconut oil Or use high oleic acid safflower oil
  • 1/2 cup milk Or use cream for extra moisture
  • 1 tsp pure vanilla extract Alternatively, you can use orange extract
  • 1/4 cup sunflower seeds

Instructions

  1. 1. Preheat oven to 350 F or 177 C

  2. 2. Mix the ground flax seeds,baking powder, salt, cinnamon, and stevia powder together in a medium mixing bowl

  3. 3. Add eggs, add oil, and milk, and vanilla extract to a small mixing bowl, beat until blended.

  4. 4. Add wet ingredients to dry ingredients, mix until blended. Add sunflower seeds. Pour into a greased loaf pan and baked for about 30 mins or until a knife/toothpick test is clean.

Recipe Notes

NOTE

  1. This recipe can also be made into muffins; divide batter into muffin tin and bake for about 10 to 15 minutes.

Doug Cook RDN is a Toronto based integrative and functional nutritionist and dietitian with a focus on digestive, gut, and mental health.  Follow me on FacebookInstagram and Twitter.

Comments 2

  1. Jenn
    June 28, 2019

    Doug is the nutrition for 2tbsp ground or whole. And if whole does one actually absorb the fat and nutrients ? Or just act as a good fiber passing right through you?

    1. Doug Cook
      June 28, 2019

      Hi!

      Great question, flax has to be ground for the nutrition to be ‘accessed’ by your body, you can add whole but it will pass through. I buy mine in vacuum sealed packaging – never at a bulk store, and once open, store in the fridge…

      doug

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