Health Connection Wholefoods


¾ cup whole-wheat flour / HCW Gluten-Free Flour Mix

½ cup HCW Rolled Oats

¼ cup brown sugar / HCW Xylitol

2 tbsp HCW Flaxseed Powder

1 tsp HCW Cinnamon Powder

½ tsp baking soda

1 tsp baking powder

¼ tsp salt

1 egg white

2 tbsp oil

½ cup milk

1 banana, mashed



  1. Preheat oven to 180°C.
  2. Combine dry ingredients in a bowl.
  3. In a separate bowl, mix together the egg white, oil, banana and milk.
  4. Gradually mix the flour mixture into the egg mixture until well combined.
  5. Divide the batter between 6 muffin cups in a non-stick muffin tray.
  6. Bake for 15-18 minutes.




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Chia seeds, hemp seed powder and flaxseed powder are all plant sources high in omega-3 fatty acids (alpha-linolenic acid), which are often deficient in a typical Western diet. Here are a few other similarities as well as some differences between them:


  • High in fibre

  • Can be added to smoothies, porridge, yoghurt or baked goods

  • Single serving size of 1 tablespoon (approximately 10g)

  • Flaxseed powder and chia seeds can both be used as a thickener in smoothies, sauces and soups.


  • They are all high in protein; however, hemp seed powder is the only one that contains complete protein.

  • Chia seeds and flaxseed powder contain higher levels of omega-3 fatty acids compared to hemp seed powder.

  • Chia seeds have a neutral flavour, but flaxseed powder and hemp seed powder have a pleasant nutty flavour

  • Hemp seed powder has a texture similar to chopped nuts and is tasty sprinkled over casseroles, vegetables or salads.

  • They vary in price from the cheapest being flaxseed powder at R0.54 per serving, to hemp seed powder costing R1.33 per serving and chia seeds being the most expensive at R3.75 per serving.

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Flaxseed Powder Pancakes (makes 8-10 pancakes)

These were really good and super easy to make. This was my first ever flax recipe and I am pleasantly surprised. They kind of reminded me of french toast. I will definitely make these often!


½ cup cake flour / HCW Gluten Free Flour Mix
5 tbsp HCW Flaxseed Powder
3 eggs
½ cup water
½ cup milk
¾ tsp baking powder
¼ tsp vanilla extract
1 tsp cinnamon powder
½ tsp nutmeg
  1. Beat all ingredients together well to make pancake batter.
  2. Spread mixture thinly in a non-stick frying pan and cook on both sides.
  3. Drizzle HCW Xylitol Syrup or Agave Syrup over pancakes for a decadent treat.



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