Sue's Nutrition Buzzflaxseed Archives

Health Benefits Of The Fabulous Flax ! Feed Into It !

I incorporated Flax into my routine a few years back and that is possibly one of the best practices I could have done for myself health-wise! Flax seed and Flax oil are both super foods and I use them both in my diet regularly. There are so many benefits to it and I love flax ! To read more about some of the super benefits of flax and some practical ways to use flax seed and flax oil in your diet click here and hop on over to the D C Ladies to read my guest post titled “ Fabulous Flax ! Benefits and More ” Tips on storage and more. Hop on over. You won’t want to miss this !

High Protein Banana Oat Ricotta Muffins With Flaxseed

Sunithi Selvaraj, RD @ 16.08.2012 Diabetic Friendly 10 comments

We had a lot of ripe bananas bursting at their seams and at first I though about making my healthy banana bread. The only problem I have with banana bread is that it tastes great out of the oven and for a day or two. After that, it becomes a little mealy. On the other hand my ricotta berry cupcakes tasted moist for days. I thought I would mix the two recipes and come up with a moist healthy muffin. We used oat flour which gave it more fiber and made it a softer almost cake like texture. We (I say we because my girls helped me with this recipe used a generous amount of ricotta cheese which made it moist and gave it a nice boost of calcium and protein. In countries where ricotta cheese is not readily available use paneer or cottage cheese instead. We used egg whites boosting the protein even more. You may skip the eggs if you want to make it egg free . We added some fabulous flax ( my favorite secret ingredient) and this added a boost of healthy fiber and fat ! Toss in some mashed ripe banana and some raw sugar to make a moist banana muffin with more fruit in it than flour that is still moist 4 days after we made it. My kids like mini muffins so we always make mini muffins. These yummy babies are going to be a regular feature in my home I think !!!!

Nutrition Wise

A healthy dose of protein, calcium, fiber are all rolled into this yummy healthy muffin !! Good source of omega 3 courtesy of the flaxseed. Make it diabetic friendly by using agave nectar or stevia instead of the raw sugar. The addition of ricotta cheese makes this a low GI ( Glycemic index) snack ! Great for diabetics !

Oooh so moist on the inside !!!

Banana Oat Ricotta Muffins With Flaxseed

Print recipe

Serves	48 mini muffins or 18 large muffins
Dietary	Diabetic, Gluten Free, Vegetarian
Meal type	Bread, Snack
Misc	Child Friendly, Freezable, Pre-preparable

Ingredients

4 bananas (mashed)
2 cups oats (coarsely ground)
1/2 cup flaxseed (ground)
1/2 cup egg whites
1 cup low fat ricotta cheese
1/4 cup vegetable oil
1/2 cup raw sugar (use 1 cup for sweeter muffins)
1 teaspoon baking powder

Note

Substitute the raw sugar with agave nectar or stevia to make this diabetic friendly. Substitute ricotta cheese with paneer or cottage cheese if desired.

Directions


	Coarsely grind oats using a coffee grinder or food processor. Add baking soda to it.

	Using a hand beater or a mixer blend sugar, ricotta cheese, eggs, oil, till smooth. Add bananas, oats, baking powder, flaxseed and blend till smooth ( about 3-4 minutes)

	Grease a muffin pan with non stick cooking spray or oil. Fill the muffin pans 3/4 , sprinkle flaxseed on them and bake 12-15 minutes till done

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Tandoori Salmon Rolled In Whole Wheat Couscous #SundaySupper

Sunithi Selvaraj, RD @ 29.07.2012 Diabetic Friendly 9 comments

Today my #SundaySupper team is doing a ” what does Sunday Supper mean you ” ? theme. I got involved in Sunday Supper 7 months back and have loved being a part of it. The concept behind it which is bringing families together for a meal is so beautiful and I love that Isabel aka Family Foodie coined the idea and put #sundaysupper together ! Thanks Isabel !! I love the idea of family eating together for dinner, but some weekdays it’s tough. Kids have activities so sometimes dinner is grab and go. Sunday however we do relax and have a nice meal around the table. Kids talk, we talk and all this talking builds precious memories together. So important !! Some days wer’e travelling back home and Sunday supper is on the road, but it’s still us sharing good times. Sometimes wer’e honored to have guests with us sharing Sunday Supper or we are guests at someone’s home, but again it’s memories and good times. When I say good, life does not bring us good ALL the time, but as families we embrace the good times and the bad times and are in together and that’s what Sunday Supper means to me! I decide to make a family favorite for this week’s recipe. Salmon smeared with spicy tandoori paste is rolled in a mixture of whole wheat couscous and ground flaxseed. Bake this or pan roast it for a crunchy on the outside but moist on the inside treat ! Delish ! Want proof ? I made some for dinner last night thinking I would have leftovers today, but no ! It’s all gone ! hope you like my family favorite recipe !

Nutrition Nuts and bolts

Salmon is full of heart healthy omega three which supports barin function, heart health and does the body so much good. Whole wheat couscous adds fiber and some complex carbohydate fuel power. Ground flaxseed adds to the fiber and omega 3 making this a super healthy dish.

Whole wheat Couscous + Flaxseed make a great substitute for breadcrumbs !!

Prepping the salmon !

Baked and plated ! A crunchy on the outside and moist on the inside treat !!

Tandoori Salmon Rolled in Whole Wheat Couscous

Print recipe

Serves	6
Dietary	Diabetic
Meal type	Main Dish, Side Dish
Misc	Child Friendly, Gourmet, Pre-preparable, Serve Hot

Ingredients

2 lb salmon (or 6 pieces)
2 tablespoons lemon juice
1 heaped tablespoon garlic paste (or 4 pods garlic ground)
1 tablespoon ginger paste (or 1 inch piece ginger ground)
1/2 teaspoon cumin powder
1/2 teaspoon coriander powder
1/2 teaspoon turmeric powder (or curicumin powder)
1/2 teaspoon chili powder
1 & 1/2 teaspoon paprika
1/2 teaspoon garam masala (( for home made garam masala, check link above ) )
1/2 cup whole wheat couscous (( crushed or coarsely ground) or semolina)
1/2 Flaxseed ((ground))
1 teaspoon sea salt
2 -4 tablespoons olive oil ((if using the pan roasted method) )

Directions

Mix dry spice mix with lemon juice

	Mix all dry spices with sea salt and mix well

	Mix lemon spice marinade over fish and marinade a few hours in the refrigerator

	Coarsely blend whole wheat couscous or semolina and flaxseed in a coffee grinder or dry blender to make a crunchy mix

	Roll the spiced fish in the couscous flaxseed mixture

	Spray pan with non stick cooking spray. Place fish on it. Spray a layer of non stick cooking spray on fish and bake at 350 for 10 – 15 minutes till cooked.

	If pan roasting: heat 2- 4 tbsp of oil and lightly pan roast fish on either side till cooked.

Sunday Supper has teamed with Merrell who has has chosen these 10 bloggers to host a giveaway on their site. Make sure you stop by for a chance to win some great Merrell Products.

Blueberry Muffins by Magnolia Days
‎Korean Ribs – Alaska Camping Edition with MrsMamaHen
Fresh Corn on the Cob by In the Kitchen with Audrey
Hearts of Palm Salad with Avocado by Basic n Delicious
Shallot BBQ Shredded Beef by Juanita’s Cocina
Taking #SundaySupper Outdoors With a Fun Picnic…Featuring Spicy Pinto and Black Bean Salad with Roasted Corn and Avocado by The Weekend Gourmet
On Top of Our Game with Chocolate Peanut Butter Protein Bars by The Watering Mouth
Chicken & Dumplings Around the Campfire by Daily Dish Recipes
Wine & Food Festivals; a lifestyle the whole family can enjoy! by Wine Everyday
Outdoor Grilling Filipino Rice Cakes in Coconut & Banana Leaves by The Queen’s Notebook

The inspiration and recipes don’t stop there, we have more reasons to celebrate food, friends and #SundaySupper and you don’t want to miss these great posts and recipes:

Embracing Old Family Traditions while Creatiing New Ones ~ Enchiladas de Chile y Ajo by Girlichef
The Embassy´s Nut Crescents by Vintage Kitchen Notes
Chicken Curry Pie by Small Wallet Big Appetite
Prosecco Sangria by Pippi’s in the Kitchen Again
Grilled Campfire Steak with Bleu Cheese Sauce by The Messy Baker
Bringing #SundaySupper to All by Doggie at the Dinner Table
Honey Mustard Baked Beans by Cindy’s Recipes and Writings
S’mores Brownies: Desserts Make #SundaySupper by Mama Mommy Mom
Tandoori Salmon Rolled in Whole Wheat Couscous by Sue’s Nutrition Buzz
Whole Wheat Macaroni with Spinach Pecan Pesto-Enjoying by Soni’s Food for Thought
Southwestern Chicken Wraps Fam Friends Food
Ahi Tuna Salad Family Style Family Foodie
Wines For The Foods That Move You ENOFYLZ