A dietitian shares 3 Healthy, Kid-Friendly, Back-to-School Recipes
Guest Blog Post by Kim Chin, RD
Kim Chin is a registered dietitian nutritionist based in San Francisco, California. In this post she shares with us a few of her favorite ways to use flaxseed, including 3 kid-friendly recipes!
Kim says, “Flaxseed contains a good source of lignans and ALA omega-3 fatty acids. Omega-3 Fatty Acids, the good fats, have been shown to have heart-healthy effects, while lignans have antioxidant properties. Flaxseed is found in an assortment of pre-made foods, including breads, crackers, chips, and oatmeal. But, you can easily add it to your own meals at home too.”
Here are some easy ways to add milled flaxseed to your meals:
Blend them in your breakfast smoothie. Combine your fruits, veggies, protein, and liquid with just 2 Tbsp of Manitoba Milling Co. Smooth Whole-Milled Flaxseed and you will meet the daily recommended serving of Omega-3s.
Make a better breading, did someone say coconut shrimp or chicken nuggets? You can replace 2 Tbsp of flour with 2 Tbsp of ground flaxseed for every 1 cup of flour in a recipe.
Add ground flaxseed to your favorite salad dressing! It adds a mild nutty flavor and adds fiber to your meal!
Replace eggs in a muffin recipe. A slurry of ground flaxseed and water mimics the viscous liquid of an egg. You can replace an egg by mixing 1 Tbsp of Flaxseeds with 3 Tbsp of water. Learn how to here.
You can use the Flax Pancake Mix to make flax waffles as well! Just add milk (try flax milk), eggs, and oil.
And the easiest way is starting your day with adding flaxseed to your breakfast simply by topping 1 Tbsp of flaxseed to your yogurt or oatmeal!
Below are a few easy recipes you and your kids will love!
Baked Green Bean Fries
- 1 pound green beans, trimmed
- ½ cup grated parmesan cheese
- ½ tsp garlic powder
- 1 large egg
- ¾ cup breadcrumbs or Panko
- 2 Tbsp Manitoba Milling Co. Smooth Whole-Milled Flaxseed
- 2 Tbsp whole wheat flour
- Pinch of salt and freshly ground pepper
- Preheat oven to 425 degrees F. Lightly oil or spray a baking sheet.
- In a bowl, mix parmesan cheese, panko, and garlic powder.
- Working with a handful of green beans at a time, coat them in flour, then dip in eggs, then roll in the Panko and flaxseed mixture to coat.
- Place the green beans in a single layer on a baking sheet. Bake for 10-12 min or until golden brown. Serve immediately as is or paired with your favorite dipping sauce!
Spaghetti & Flaxseed Crusted Meatballs
- 1 pound lean ground beef
- ¼ cup Manitoba Milling Co. Smooth Whole-Milled Flaxseed
- 1 egg
- 2 cloves garlic
- ¼ cup diced onions
- Pinch of Salt and pepper
- In a large bowl, mix all ingredients. Roll into balls and set aside.
- Heat up saute pan with 1 Tbsp olive oil. Saute meatballs until slight brown coloring.
- Add to spaghetti and favorite tomato sauce!
Back to School Smoothie
- 1 cup Manitoba Milling Co. Flax Milk
- ½ cup frozen strawberries
- ¼ cup frozen blueberries
- ½ banana
- ¼ cup plain greek yogurt
- 1 Tbsp Manitoba Milling Co. Smooth Whole-Milled Flaxseed
- Blend flax milk, strawberries, blueberries, banana, greek yogurt, and flaxseed to make a single serving smoothie.
About the Author:
Kim Chin is a San Francisco based registered dietitian. She went to Cal Poly San Luis Obispo and completed her dietetic internship with Wellness Workdays. You can find her running around the city, trying out new restaurants, or trying out new recipes at home. Follow along on her blog or on Instagram: @dietichin.