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Superfood – Flaxseeds (Vegetarian Shepherd’s Pie)

Superfood – Flaxseeds (Vegetarian Shepherd’s Pie)

Posted by on Jun 25, 2012 in Nutrition, Recipes | 0 comments

This week’s SUPERFOOD: Flaxseeds!

Flaxseeds can come whole, as seeds, or pre-ground.  If you purchase the whole seeds you can easily ground them in a coffee grinder and actually store them in an airtight container for a few months.  I also refrigerate my flax, which seems to enhance and extend the freshness.  Ground flaxseed is recommended because the whole flaxseed may pass through your digestive system undigested, meaning you’ll miss out on the health benefits.

So, what are the health benefits of flaxseeds?  The big one is FIBER!  They also contain omega-3 fatty acids and lignans. (which are phytochemicals).  Flaxseeds have demonstrated the potential to treat irritable bowel syndrome and constipation due to their fiber, as well reducing cholesterol levels and some research suggests it can combat certain types of cancer.  The omega-3 benefits include a reduced risk of heart disease and stroke, and just 1 Tablespoon of ground flaxseed (the expert recommended daily serving) provides 1.6g of omega-3s.  Although there is no official recommendation for a daily intake of omega-3s, recent research suggests getting at least 500 mg – equivalent to 2 servings of fatty fish per week.

Working flaxseeds into your daily diet is easy.  Flaxseeds are super versatile.  You can add them to smoothies, cereal, yogurt, or anything you may be baking.  Flaxseed oil can also be used in salad dressings or on steamed veggies.  You can also use flax as an egg substitute by dissolving 1 Tablespoon of ground flax seed into 3 Tablespoons of water.  Just think of the possibilities!  Find added fiber in any meal with the addition of flaxseeds!

This week’s recipe is full of super foods: lentils, oregano, thyme, cayenne, peas… and of course, flax!  Enjoy icon smile Superfood Flaxseeds (Vegetarian Shepherds Pie)

Image 1 300x200 Superfood Flaxseeds (Vegetarian Shepherds Pie)

Image 300x200 Superfood Flaxseeds (Vegetarian Shepherds Pie)

Vegetarian Shepherd’s Pie

1 cup dried lentils
1 cup frozen peas
1 cup carrots, diced
1 onion, diced
3 garlic cloves
1 celery stalk
2 large russet potatoes, cut into quarters
1 sweet potato, cut into quarters
2 T ground flaxseeds
3 T tomato paste
1/4 cup Earth Balance
1 1/2 cup shredded cheese (I recommend aged white cheddar or sharp cheddar)
1 cup chicken or vegetable broth, divided
1 tsp sea salt
1 tsp oregano
1/2 tsp thyme
1/2 tsp sage
pinch of cayenne pepper
freshly ground black pepper to taste
1. In a large pot, cover the lentils with water. Bring to a boil, then lower to a simmer and cook until tender, about 25 minutes (test for doneness). Drain and set aside.
2. In another pot, boil potatoes until fork tender. Drain. Transfer to a bowl and add earth balance, broth (start with a 1/4 cup and add until you get desired consistency) and salt and pepper to taste.
3. Preheat oven to 350. While potatoes are boiling, saute onions, garlic, celery, and carrots in EVOO or grapeseed oil in large saucepan until tender. Mix in oregano, thyme, sage, and cayenne. Add in tomato paste and flax. Then gently stir in lentils, peas, and about 1/2 cup broth. Taste and adjust seasonings as needed.
4. Transfer lentil mixture to a greased 2-quart casserole dish. Spread mashed potatoes on top to cover lentil mix. Top with freshly ground black pepper. Place casserole dish on a foil-lined baking sheet and bake, uncovered for 30 minutes or until warmed through and mixture is bubbly. Broil for 2 minutes or until top is slightly browned. Let cool for about  5-10 minutes. Enjoy!
**This recipe can easily be made Vegan by using vegetable broth and omitting the cheese.

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