A Pumpkin Flax Muffin Recipe and the Benefits of Flax Seeds

Research from one of my favorite food detectives is out about flax seeds, and their protection against breast cancer cell proliferation. The information is from Michael Greger, M.D., author of www.NutritionFacts.org. It’s a good use of time (4:34 minutes and 3:21 minutes) to click in, and watch the videos I’ve linked for you below in this post. For years, I have put ground flax in my morning drink. Lately, almost everything, bread-like, that I bake uses a Flax Egg. This is another great way to simplify getting flax into your daily diet. Below are the Video Links, and my Pumpkin Flax Muffin Recipe that, this Fall season, I am making several times a week.  

Dr. Greger’s Videos 

While on his site, search for articles and videos on this topic (there are more) or another topic of interest. If you like his work, please subscribe. 

Can Flax Seeds Help Prevent Breast Cancer? [Video Link Here] 4:34 minutes. October 22, 2014. www.NutritionFacts.org

Flax Seed and Breast Cancer Survival: Clinical Evidence [Video Link Here] 3:21 minutes. April 10, 2013. www.NutritionFacts.org

Recipe: Pumpkin Muffin using Flax Eggs

Flax seeds contain good oils that make them go rancid quite rapidly. For this reason, I always buy small amounts of whole flax seeds, and grind them in a spice grinder to be used immediately. If buying pre-ground flax seed, buy the smallest amount, and use as soon as possible.

Makes 12 standard size muffins

The Ingredient List

1/4 cup sugar (I use unprocessed cane sugar, also known as “sugar in the raw”)

1/4 cup + 2 tablespoons light brown sugar

1/2 cup vegetable oil (I used 1/2 cup melted coconut oil as a substitute)

1  cup pumpkin puree (Here’s a link to my post about making your own pumpkin puree [HERE]

2  teaspoons vanilla extract

2 eggs  (I used a Flax Seed Egg as a substitute) Visit my past blog post about substitutions for Flax Egg info [HERE] 

For the FLAX EGG (which is not an actual egg). I buy whole seeds and grind them in my spice grinder. Whole seeds double when ground: 1 tsp whole = 2 tsp ground. For this recipe, I grind 1 tablespoon, heaped, whole flax resulting in 2 tablespoons ground flax. Place ground flax seeds in a small bowl, and add 6 tablespoons room temperature water. Stir occasionally, and allow to congeal for about ten minutes. Add into recipe.  The amount mentioned above works well, for me, in this recipe. Play with the amount you like…you may want to add more flax! The traditional flax egg, equal to one hen egg, is a ratio of 1 tablespoon ground flax (one-and-a-half teaspoons whole flax seed = 1 tablespoon ground flax) to 3 tablespoons water…just so you know! 

Another benefit to using the flax egg, is that you can taste the batter, as you are working it, without risk of ingesting a raw hen egg.

1 1/2 cups all-purpose flour (I used Pastry Flour because it has a weak, low-gluten content)

1 teaspoon baking soda

1 teaspoon baking powder

3  level teaspoons ground cinnamon

1/2 heaped teaspoon ground nutmeg

1/4 heaped teaspoon ground clove

1/2 teaspoon salt

1  cup of pecans or walnuts chopped, optional

1/2 cup raisins or dried cranberries, optional

You may omit the nuts and dried fruit from baking inside the recipe, and place a few on top. If someone has a nut allergy, they can cut that portion off.

The Preparation Method

1. In a large bowl, mix together the sugar, oil, pumpkin, vanilla extract and egg.

2. In a separate bowl, mix in the flour, baking soda, baking powder, pie spice, and salt.

3. Slowly fold the dry ingredients into the wet ingredients. Stir the two mixtures to combine. Do not over work.

4. Add in the nuts and dried fruit if you are using that.

5. Spoon batter into a greased muffin tin.

6. Bake at 350º

NOTE: If using the Flax Egg and Coconut Oil bake for approximately 22 – 23 minutes, then rotate the pan for another 20 minutes. Check often after the first 30 minutes.  If using a Regular Egg and Vegetable Oil, bake for approximately 25-30 minutes. If using coconut oil, and if you cut a muffin in half while it is still warm, it can appear un-done. This is because the coconut oil has not solidified back to room temperature. Once the muffins have completely cooled, they should have a dense, normal texture. I have also found that when baking with coconut oil and flax, the muffins stay fresher for a longer period of time. 

Happy Fall Season ~~ Phebe

Phebe Phillips lives in Dallas, Texas with her husband, Mac, and their standard poodle boy, Henry Franklin Hargrove.