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Super food insight ; Flax seeds

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Flax seed should be considered as a Superfood for health and nutrition.

Flax seeds are a healthy substitute for eggs in any recipe and can also replace all of the fat called for in a recipe due to its high oil content. The substitution for fat is that each 1/3 cup (75 mL) of oil or butter is replaced by 1 cup (250 mL) of ground flax seed. The basic substitution is a 3:1 ratio.

When using ground flax seed in place of other fats, baked goods are usually denser and brown quicker. Similarly, a flax seed mixture can also be used as an egg substitute for baking and in pancakes.

Every egg called for can be replaced with 1 teaspoon of milled flaxseed and 3 tablespoon of water.
The milled flaxseed and water must be mixed in a small bowl and allowed to sit for 1 to 2 minutes before adding to the recipe.

Using Flax seeds as a substitute will, most likely, yield a slightly gummier and chewier baked good. It may also show a slight decrease in volume. While whole and ground flaxseed have the same nutritional content our bodies receive more benefits from the ground flaxseed. The reason for that is that flaxseed is wrapped up in a hard, shiny seed coat that is difficult to break, even with careful chewing. Grinding or roasting the flaxseeds will break the hard shell, which makes all the nutrients much easier to digest.

Flax seeds can be easily ground at home in a coffee grinder, food processor or blender.  It is best to store them in the freezer, if possible, or an airtight container, as the oils and nutrients are highly perishable if not stored correctly. They are a great way to boost the nutritional content of any food. Flax seeds are considered one of the top sources for Omega-3 fatty acids, which are linked to heart and cardiovascular health. They also provide antioxidants, vitamin B1, manganese, dietary fiber, and a host of other nutrients.

Ground or roasted Flax seeds can also be sprinkled on cereal, or salads for extra nutritional benefits and to add a slightly nutty taste. They are well worth the effort if you are trying to include a rich source of vitamins and minerals, and increase the health benefits of any recipe.

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Super food, super yummy

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The modern lifestyle directly affects our health physically and mentally. We don’t sleep as well as we used to, we are affected by stress, and our eating habits are poorer than they used to be.

Our diet consists mostly on simple carbohydrates that do not provide the vitamins and minerals that are essential for our health; instead they provide us the fullness of the moment and immediately decompose to white plain sugar.

In order to improve the nutritional value of our diet, effortlessly and without extreme diets, it is important to combine in our daily diet foods that will give us energy and other essential ingredients that will provide our bodies the power and health benefits we need,  so we can cope with the challenges of the modern world routine.

A group of super foods can be adapted to our way of life; they are rich in medicinal qualities, mineral substances, vitamins, antioxidants and more. Each super food contains a large number of health components and by combining of one or more super foods on the daily menu, we ensure good health and we increase our body’s energy day by day.

Two super foods that you should introduce to your kitchen:




Among the foods that are considered as super food we can find Kyle. Super Vegetable, relative of cabbage from the cruciferous vegetables. Kale is rich in vitamin A, vitamin K, antioxidants, beta-carotene, vitamin C and many others. Kale has a number of species differenced by the size of the leaves, their color and the fleshy. This special vegetable came from the cold Europe, from the tradition of family casserole cooking in the cold winter days. Later on Kale started to appear in the United States, where it was presented in a modern way of cooking and was combined in many kinds of local specialties, like oven chips Kale. This vegetable can fit in the kitchen as the star of the dish, for example: Kale balls in goat yogurt sauce with herbs, or as vegetable side dish like Kale Stir-fried with soy and sesame or Kale oven with hot raw tehina.

Goji  Berry

The sentence “good things come in small packages,” was written on the Goji berry.

This small reddish fruit has a sweet flavor and unique aroma. The Goji berry is loaded with all the best in terms of health. It strengthens the immune system, improves vision, boosts sexual energy, and supports neurological brain function, antioxidant and hormonal balance. Goji berry can be introduced in your home kitchen as a part of refreshing shakes or smoothies like strawberry mint and Goji Berry, or as an addition to rice and casseroles, the Goji Berry will provide its special aroma and unique taste to every dish.


Combining these two foods in your home kitchen, and you will ensure health care for you and your family.

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