8 Friday, October 22, 2021 brooklintowncrier.com After years of relative anonymity, the nutritional powerhouses we call flaxseeds are proving to be a functional food and should be included in any plant-based diet. They're rich in omega-3 fatty acids, phytoestrogens, fibre, and protein and contain antioxidants, healthy fats, fibre, protein, and a wide variety of vitamins and minerals. Studies show that they may help fight heart disease, type 2 diabetes, and cancer. It's easy to incorporate them into everyday meals and snacks. Flax is most commonly used in its whole food form. However, flax is sometimes taken as a supplement and sold as flax oil. You'll find two main types of flaxseeds in stores: golden and brown. While the most obvious difference between them is their colour, the main nutritional difference is in the makeup of their overall oil content. Brown flax seeds have about 8% more of the omega-3 fatty acids than golden flax seeds. Even small amounts help Whole flaxseeds are tiny. Even a small serving of flaxseeds contains a considerable amount of nutrition. Just one tablespoon of whole flaxseed contains one gram of protein, three grams of fibre, a variety of B vitamins, around 10% of your daily needs for magnesium, manganese, and phosphorus, and a sizable amount of omega-3 fatty acids. Adding even a small amount of flaxseeds to your meals is beneficial. Flax meal, or ground flaxseeds, makes it easier for your body to digest and absorb the nutrients found in flaxseeds. You can purchase preground flaxseeds, but these are more prone to oxidation and go rancid more quickly than whole flaxseeds. You buy ground flax meal and store it in the freezer to improve its shelf life, and try to eat one to two tablespoons per day. You can sprinkle them on all kinds of dishes, including cereals and smoothies. However they do act as a binding agent, so you may have to add more fluid to your smoothie or oatmeal to compensate. Finally, flax eggs are used to replace real eggs in plant-based baking. The recipe below works perfectly in cookies. I recently used it as an egg replacement in brownies and they turned out great. I've used them in making banana bread, oatmeal cookies and most recently brownies using flax eggs, all with great success. Flax Egg Recipe (from bobsredmill.com) 1 Tbsp Flaxseed Meal or Golden Flaxseed Meal 3 Tbsp Water Combine one tablespoon of flax-seed meal and three tablespoons of water and allow to sit for about 5 minutes. Add this ingredient to your recipe as you would an egg. Sheree's hack: Store flax products or oil in your refrigerator to increase their shelf life. Flax Facts Plant-Based Eating by Sheree Nicholson Direct: 905 655 7236 Office: 905 239 4800 Eleanor King B. N. PRECONSTRUCTION During the COVID-19 pandemic, our community has remained #DurhamStrong through our resilient spirit. It has changed the way we work, communicate, and live. Yet, everyone has faced different struggles and triumphs. As Durham Region looks to the future - and economic and community recovery - we are calling on residents to share their unique experiences with us on a new, interactive platform: durham.ca/ PandemicStories. Get involved by sharing your story so we can connect and build community recovery and healing. You can write a story, share a photo, video or artwork; and connect with other members of the community to learn about their pandemic experiences. This project aligns with Durham Region's Recovery Framework and Action Plan and is supported by the Regional Recovery Task Force, which includes representatives from Lakeridge Health, the Whitby Chamber of Commerce and the not-for-profit sector. "As we have all faced the same storm of the pandemic, everyone's experience has been a little different," says John Henry, Durham Regional Chair and Chief Executive Officer. "Some of us have faced major challenges such as losing a loved one to COVID-19, changes in employment status, or difficulty finding housing. Some of us have learned new skills, embraced new technology to stay connected, and found new appreciation for the small joys in life. One thing for sure is that our collective experiences will shape our generation, and our Region, for years to come." Region Seeks Pandemic Stories