Sneaky Foods: Flax Seed

I keep a bag of ground flax seed in my freezer.  Flax seed is full of healthy Omega-3 fats.  According to Nutrition.gov's food database (http://ndb.nal.usda.gov/ndb/foods/show/3692), 1 tablespoon of flax seed meal has approximately 3 grams of these fatty acids.  Omega-3 fatty acids are considered an healthy fat because they are good for your brain and heart (http://www.hsph.harvard.edu/nutritionsource/omega-3/).

Flax seed meal

I use flax seed meal, or already ground flax seeds, to replace up to half the fat or flour in recipes.  For example, when I make chocolate chip cookies, I try to remember to replace half the butter with flax seed meal.  You can also add a tablespoon to your oatmeal or yogurt.

Today is Pi Day (3/14 - get it!?) and my husband asked me to bake a pie.  Below is my recipe for Apple Carrot Pie, with a flax seed/olive oil crust.

Note:  The best pie crust has a perfect ratio of butter to shortening.  Just ask Alton Brown.  But this isn't the best pie crust -- it is an easy, delicious pie crust.  I like it because I can start the crust in the mixer and finish rolling it out between two sheets of parchment.  It cuts down on the time needed to make the crust and always comes out tasty.

Apple Carrot Pie, with Flax Seed/Olive Oil Crust

Preheat oven to 375 F.

Filling

3-4 large Granny Smith or other firm apples (enough to make about 5 cups)

15 baby carrots (enough to make 1 c. shredded)

2 thumbs fresh ginger

1 tsp cinnamon

3 Tbsp flour

3 Tbsp sugar

Slice the apples thinly.  I don't peel mine, but you can if you want.  Shred or grate baby carrots.  When grated, use your hands to squeeze out the extra carrot juice.  Two thumbs of ginger refers to the size of the fresh ginger when you put your to thumbs side-by-side.  Peel the ginger and grate it.  Add flour, sugar and cinnamon. Mix well.  (NOTE:  This pie will not have a thick sauce-like pie filling that you get from a can.)

Crust

1 and 3/4 c. flour

1/2 c. flax seed meal

1/2 c. olive oil

1/3 c. milk

Add flour and meal to stand mixer, fitted with paddle attachment.  Pour in both oil and milk.  Mix until dough is crumbly, about 30 seconds. You can also mix by hand with a large serving fork. Stop mixer and mold dough with your hands into a ball.  The dough should be sticky to the touch.  If the dough seems too dry, or won't hold a ball shape, put it back into the mixer and add 1 Tbsp of water.  Mix again and test dough.  Keep adding water until dough holds ball shape and is slightly sticky.  Portion dough in half and let rest while you gather two large pieces of either parchment paper, wax paper or plastic wrap and rolling pin.  (NOTE:  My boys have misplaced my rolling pin before, and I know that a large can of tomatoes works fine.)  Place 1/2 the dough between two pieces of parchment paper and roll out. You may want to use some water on your rolling surface to keep the parchment paper 'stuck' and lying flat. Roll the dough until it is slightly larger than the pie pan you are using.  Take off the top piece of paper and flip the bottom piece with the dough into the pie pan.  Peel off the parchment.  This is the easiest way in the known universe to transfer pie crust to the pie pan.  Vent bottom crust (poke it with a fork a few times) and add filling.  Roll out the second half of the dough using the same method and parchment paper.  Flip dough onto top of pie and crimp edges.  Vent again.  I like 'V's.

Bake at 375 F for 55 minutes.  After baking, let pie stand 30 minutes to one hour before serving.