I’m excited to share with you a very versatile recipe, which I’ve adapted from Dr. Gundry’s flax muffin recipe. You’ll learn how to turn ground flax seed into an irresistible (seriously), on-the-fly meal, snack or dessert and I’ll share with you my favorite twists. If you haven't already guessed it from the title my fall adaptation includes cinnamon, clove, ginger, and apples – yum! As with all my kitchen experiments, I’ve conducted the kid, husband, and co-worker test and it passed with flying colors. No guilt indulging in this recipe either, as the main ingredient is ground flax seeds which may very well provide you a reduced risk of cardiovascular disease, lung disease, and certain cancers. Specifically, research has shown it could reduce your risk of breast cancer, colon cancer, and prostate cancer. It’s purported that the omega-3 fatty acids (called ALA) may inhibit tumor incidence and growth. As for heart disease, flax has been shown to help prevent the hardening of arteries, normalize heart beats, reduce LDL (aka bad) cholesterol, and reduce blood pressure. And for the ladies out there that may be experiencing hot flashes, consider this – a study of menopausal women found that 2 Tbsp of ground flax eaten twice a day cut their hot flashes in half! Not only that, but the intensity of the hot flashes dropped by 57% and the difference was noticed in just 1 week, with max benefits at 2wks. Bonus, your hair and skin will look fantastic too!
The health benefits don’t stop there, my spice combo of Ceylon (i.e. true) cinnamon, ginger, and cloves amps up the health benefits, as spices are unsung powerhouses when it comes to helping your body. First, they’re loaded with antioxidants. For instance, did you know, clove contains about 30x more antioxidants than blueberries?! They also have anticarcinogenic and antibacterial properties as does ginger and cinnamon. Moreover, they all help with controlling blood sugar. And, of course, ginger may be best known for helping the GI system, but it also reduces inflammation, eases menstrual cramps, and can help with cognitive function. Lastly, the addition of apples with these spices gives off an alluring aroma that smells and good as it tastes. And, if you never knew the reason why an apple a day will keep the doctor away, it’s because apples are extremely rich in antioxidants, flavonoids, and fiber and the phytonutrients in apples may also reduce your risk of developing cancer, hypertension, diabetes and heart disease.
This recipe also includes extra virgin coconut oil, and if you haven’t heard, coconut oil is a superfood, which has to do with the medium-chain-fatty acids (MCFAs) in it. The MCFAs found in it are a great source of energy because they go through a 3-step process to be converted into fuel for the body, whereas, other fats go through a 26-step process before they’re ready for use. However, when I first started using coconut oil about 6 yrs ago, it was because of it’s awesome antibacterial, antifungal, and antiviral properties, but its benefits go far beyond that. It's reported to help prevent heart disease, high blood pressure, UTIs, kidney infections, reduce inflammation and arthritis, prevent cancer, boost your immune system, help your GI system, fight yeast infections.....the list goes on and on (I've only listed a hand full!).
Flash Flax Apple Pie Muffin
¼ cup of organic ground flax
1tsp baking powder (aluminum free)
1tsp Ground Cinnamon
½ tsp Ground Ginger
¼ tsp Ground Clove
1 large egg (organic free-range)
1 Tbsp. of melted coconut oil (extra virgin coconut oil)
½ cup cubed apple (see my other favorite additions below)
Organic Maple Syrup
Mix ground flax, baking powder, and spices in a mug. Then add 1 Tbsp of melted coconut oil and egg and whisk it all together – blend in cubed apple. Pop in the microwave for 2min, or less depending on your microwave. Then sprinkle with extra apple cubes and pour over a bit of Maple Syrup and enjoy. The fruit alone makes this recipe plenty sweet in my opinion, but a little maple syrup drizzled across the top makes it extra delicious!
If you don’t care for maple syrup you could use honey or agave nectar to drizzle over the top or simply add a 1Tbsp. of sugar (coconut, cane, or alterative like Swerve) into the dry ingredients before nuking.
Now for some of my favorite twists. I sometimes like to omit the cinnamon and clove and add 1tsp of ginger and ½ cup of frozen blueberries instead of apples. I’ve also done ¼ cup raisins and ¼ cup walnuts with 1tsp of pumpkin pie spice. I even made it with ¼ cup of mini chocolate chips – which is super rich and decadent, and frankly a PMS must have! I’ve also added in a 1tsp of hydrolysate collagen powder without any change in taste or texture.
When I know I’m going to have a busy morning, I’ll sometimes even mix my dry ingredients in a mug the night before and just add oil, egg, and fruit in the AM and viola in 2mins a nutritious, delicious meal is served that keeps me satiated.
What foods to you eat regularly for your health?
How do your dietary habits contribute to your health goals?
What change would you like to make to your eating habits?