Flaxseed is high in fiber, omega-3 fatty acids and lignans (which act as antioxidants). The Institute of Medicine has established that an adequate adult daily intake for omega-3 fatty acids would be between 1.1 to 1.6 grams a day. One tablespoon of ground flaxseed provides 1.6 grams of omega-3 fatty acids. You can use flaxseed in baking, such as cookies, muffins and other baked goods by substituting it for the eggs and/or oils/butter; or you can add a teaspoon to hot/cold breakfast cereal, a teaspoon to mayo or mustard for sandwiches or a teaspoon to an 8-oz. yogurt. However, it should be noted that it’s use is not recommended for pregnant and/or breast-feeding women.
|Mixing the Batter|
In this recipe you can use some of each if you like, or all white or all whole wheat. In some recipes the 1:1 ratio doesn't quite hold up as you may have to add some more liquid for whole wheat substitutions. Items baked with whole wheat flour tend to be denser and healthier. The good news is that ¼ cup of whole wheat flour counts as 1 ounce in the MyPyramid.gov Grains Group. For a 2,000-calorie diet, the daily recommendation is about 6 ounces; ¼ cup of whole wheat flour has 15% of the daily recommended amount of fiber.
When you consider whole wheat flour vs. white flour, the major difference is the nutritional value. Most of the essential fibers and nutrients are absent in white flour while whole wheat flour has more fiber and more nutrients. The bottom line is that whole wheat flour is healthier than white flour and should be integrated into your regular diet.
But if you want to "come over to the dark side" a little at a time, a good rule of thumb would be to use 1 part whole wheat flour for every 3 parts white flour. For example, if a recipe calls for 1 cup of flour, use ¼ cup whole wheat flour and ¾ cup white flour. Then once you have adjusted to using whole wheat, you can increase the ratio as time goes on.
|I used my tablespoon scoop for just the right amount of batter in each muffin hole.|
I do need to give some kudos, though, to Jenne's Aunt Marsha. The original recipe appeared in the latest Primrose Church Cookbook as Banana Bread. The banana bread, as is, I have to believe would be just as fantastic. So, there you have it -- you can have your bananas with your chocolate and still be eating healthy!
|The delicious end product!|
1/2 cup butter, softened
1-1/4 cup flour
1/2 tsp. salt
1 cup sugar
3/4 cup mashed bananas
3/4 tsp. baking soda
Optional: Nuts or chocolate chips (mini’s are good too)
Mix all ingredients together well. Add nuts or chocolate chips at the end. Pour into a sprayed loaf pan or muffin tins. Bake at 350 degrees F.
**If you double the batch and put in muffin tins, you will yield about 30.