I hadn’t had any Mary’s Crackers in ages but in doing some cupboard re-organization, I found a buried box of M.C.
They are so good.
But I think they are almost too fiber-rific for me.
Flax seeds = Little fiber bombs
Flax seeds and fiber are great and all. Just not when you eat a half of a box of Mary’s in a sitting.
For some reason though, my homemade Mary’s Crackers don’t seem to give me any issues.
They have flax in them, too. Who knows. I guess I need to make my own recipe and not buy any more Mary’s, huh.I also have these No Bake Vegan Flaxseed & Maple Cookies
3 ingredients in them. Maple syrup drizzle & raisins optional. Easily portable if you skip the maple drizzle.
Sometimes I add flax seeds to my Vegan GF Granola
I usually add flax seeds to my No Bake Peanut Butter Chocolate Chip Protein Bars
There are flax seeds in my Vegan GF Pancakes
So there you have it, lots of flaxing going on in my recipes.
From my last post, I am so glad you like the looks of the No Bake Nutter Butter Special K Bars.
And it sounds like there are lots of PB fans in the house, too. Surprise, surprise. Blog readers love our nut butters.
Thanks for also giving me suggestions on what kinds of desserts you’d like to see me make next. Direction can be a beautiful thing.
Snack/Dessert Idea: 1 Minute Apple Crumble (Vegan, GF, microwave-friendly)
Sprinkle some flax on top for extra fiber and healthy fat if you’re so inclined.Questions:
1. Best thing you’ve done or eaten this weekend?
Best thing I ate were the No Bake Nutter Butter Special K Bars.
Best thing I did was spend time with Skylar and do a little window shopping in my neighborhood.
2. Here’s some Flax Seed info (paraphrased from here):
Flax seed is high in most of the B vitamins, magnesium, and manganese
Flax Seed is Rich in Omega-3 Fatty Acids which reduces inflammation
Most of the oil in flax seeds is alpha linolenic acid (ALA)
Flax Seed is High in Fiber: You’d be hard-pressed to find a food higher in fiber — both soluble and insoluble — than flax. This fiber is probably mainly responsible for the cholesterol-lowering effects of flax. Fiber in the diet also helps stabilize blood sugar, and, of course, promotes proper functioning of the intestines.
Flax seed is high in phytochemicals, including many antioxidants. It is perhaps our best source of lignans, which convert in our intestines to substances that tend to balance female hormones. There is evidence that lignans may promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer. In addition, lignans may help prevent Type 2 diabetes.
Big fiber load
Trace Cyanide. Like many other foods (cashews, some beans, and others), flax contains very small amounts of cyanide compounds, especially when consumed raw. Heat, especially on dry flax seeds, breaks these compounds down.
Contains phytoestrogens
Oxidation/Rancidity: The oil in flax is highly unsaturated. This means that it is very prone to oxidation (rancidity) unless it is stored correctly. The very best way is nature’s own storage system –- within the seed. Flax seeds not exposed to large amounts of heat stay safe to eat for at least a year. However, flax meal, and especially flax oil, are a different story. The meal, stored away from heat and light, will keep fresh for a few months, and the oil must be protected by refrigeration in dark containers, preferably being consumed within a few weeks of opening.
I’ve read many times in the past that:
flax seeds should be ground (preferably) right before ingesting them. A cheapie coffee grinder can do the trick. Or you do run the risk of pre-ground flax meal going rancid, despite what some sources say.
And that flax seeds to need to be ground for us to derive benefit from them because unground flax just passes through us, whole. If you know what I mean.
And flax oil needs to be stored in the fridge.
Do you have any flax info?
3. Do you eat flax seeds? Flax oil? Favorite recipes or ways to incorporate them into your diet?
I showed you some of mine. And you could also add a tablespoon or two to any of my muffins or microwave oat cake recipes
P.S. If you’re just catching up on Weekend Posts, here are mine since Friday:
- No-Bake Nutter Butter Special K Bars
- A Zoo Out There & Recipe Fails
- What Caught My Eye This Week
- Big Produce & Being Flexible
- The Best Things In Life Are Free
- Photo Editing: Before & After, Truths & Trickery
Have a great week!
hey averie!
thanks for the flax post. flax has to be ground to be consumed as it will just pass right through us. true story: my friend’s dad was hospitalized with what was thought to be kidney stones. the actuality? it was a whole flax seed, not a kidney stone!
it’s cheaper to buy whole flax seed and then grind it as needed (this drastically reduces its oxidization). i have a kitchen aid spice grinder that works awesome! i think it’s now discontinued, but cuisinart makes one that’s quite similar. when looking for a spice grinder, pick one that has a detachable bowl (waaay easier to clean and keep clean).
xo
sabina
yes I mentioned in the post about using a coffee grinder but a spice grinder would work. Something el cheapo.
That’s awful about your friend’s dad…how they get from flax in the intestines to kidney stones though…totally different organ systems. Doesnt give me much faith in modern medicine!
I love Mary’s crackers. They are just so addictive! Too bad the flaxseeds are not ground though…in most products where flax is added, they don’t bother grinding it up, so you miss out on a lot of the nutrients. Also, when flax is left whole, I’m assuming that might be more irritating to your GI tract because the seeds are not broken down in your body.
I add flax to oatmeal and granola. I haven’t tried flax oil yet, but I hear that it is a good oil to use in salad dressings or drizzle on top of food. It should never be heated, it is very delicate and oxidizes easily, and is not heat stable. It will form free radicals when heated. My friend used to use her flax oil as a cooking oil, and she was really mad when she found out she was destroying it…that stuff is expensive!
right on the money with this “Also, when flax is left whole, I’m assuming that might be more irritating to your GI tract because the seeds are not broken down in your body.”
And yes, flax oil has a low smoke point and the destruction begins at very low heat. Great point as well.
I do eat flax. I used to eat a ton of it but have since chilled a bit since I learned the Omegas were ALA and not DHA. I still like it, I just don’t put it in everyhting like I used to! Those crackers look delish…
We love flax in our house! My fiance basically puts it on everything, he even adds it to his eggs lol. I tend to add it to my cereal and oats :)
I’m stuck on chia seeds for the moment though, I wonder if I should combine the two!
I put ground flaxseed in my smoothies, in salads, everywhere!
I love sprinkling flax on my toast in the morning, the shelled kind is the BEST! I’m more of a chia girl (can’t live without it). I use flax instead of eggs quite often for my baking to get a bit of extra fiber in my diet.
Wow, great info on the flax…I’d heard somewhere that there were potential carcinogens in them when they were ground, but I guess that’s only if they’re going rancid. Good to know; thanks Averie!
I usually add a spoonful of flax seeds to my smoothies! It’s nice to add something to chew on.. :) I also take flax oil supplements (when I can remember to!).. my eye doctor recommended I take fish oil (nope!) because my tear ducts are overly dry… but instead I decided to sub the fish w/ flax. :)
LOVE marys crackers need to make my own though they are so expensive! I use flax in everything it is such a great source of so many things :)
Your crackers look so good!
I love flax when used judiciously! I think one of my favorite ways to use it is in dressings. It thickens them with so few calories.
Ilooooooooooove Mary’s Gone Crackers! And flax seed, too. I bought 4 large bags of Bob’s Red Mill golden flaxseed when I was doing grain-free, it’s so good!!
Some people that can’t tolerate gluten are sensitive to quinoa; do you think Mary’s Gone Crackers could have that effect on you??
good thinking about the quinoa…I do think it’s the flax and in quantity. Seriously I eat like 4 ‘servings’ of those M.C. at a time and that’s the culprit i think. Fiber bomb dropped.
I LOVE flax! I substitute flax eggs for real eggs whenever I can in recipes so I get A LOT of flax from doing that… and my fave recipe to use them in is my banana flax bars (https://squatlikealady.blogspot.com/2011/03/banana-flax-bars-and-7-things.html) I just LOVE the combo of the banana and flax!
I didn’t realize that about the flax going bad. I mostly use it in my oatmeal. :)
Well my plans for the taco meat failed since I realized I actually didn’t have half the ingredients for it! Talk about dropping the ball, lol. But I did make your raw vegan brownie and it was delicious! I definitely prefer the texture after it being stuck in the freezer.
I have tried using flaxseed in recipes, but my digestion does not approve. It gets quite angry with me. I have never used flax oil, so I don’t know if it would be the same. But chia seeds did the same thing to me. It was uncomfortable.
I cannot handle tons of flax/chias either.
Taco meat, darn but glad the brownies were a good backup plan :)
And thank you for the super sweet comment you left on Caitlin’s blog today about me…a friend alerted me to it…it made my day, Amber!! :)
Oh you’re welcome! You were the first person I thought of. Because you’re awesome, and apparently I’m a stalker as it seems to be my mission to make all of your recipes ;)
I have never tried Flax seed but I hear nothing but good thing about it. Also your no bake protein bars look amazing! I am going to have to try them! :)