At the end of July, I ended up making a couple of changes to the recipe after reading Michael Greger's post Is the Cyanide in Flaxseed Harmful?:
What about any possible chronic toxicity? The World Health Organization (WHO) has a standard called the provisional maximum tolerable daily intake (PMTDI), which is defined as the amount you can eat safely every day for the rest of your life without risking any adverse health effects, based on the best available data. Often, though, that’s according to rat studies, as it was in this case: When varying doses of cyanide were put in the drinking water of rats for a few months at a certain level, the so-called benchmark dose lower confidence limit, there’s a 10 percent increased incidence of shrinkage of the tail of the epididymis, which is where sperm is stored in the testicles. That happens at the human equivalent of the amount of cyanide in about 150 tablespoons of flaxseeds a day. Wanting to err on the side of caution, the WHO introduced “a 100-fold uncertainty factor” to create the PMTDI. Instead of 150 tablespoons of flaxseeds a day, the average American should stick to less than one and a half daily tablespoons if you’re going to eat flaxseeds every day. My tablespoon-a-day Daily Dozen recommendation should be safe by any of these standards.
Now we're not average Americans, and given the '100 fold uncertainty factor' I was probably fine, but Ultra Groats aren't the only thing I eat with flaxseeds in it, so the first change was dialling back recipe from two tablespoons of the stuff to one. It doesn't really rob the recipe of a substantial amount of nutrition.
Next change just gives me an option; some mornings I've been swapping out the Ceylon cinnamon for cacao powder (I really like bitter). It's great.
(Still) Working On...
My search for nutritional data for Ceylon cinnamon continues empty-handed. All sources eventually point back to an older USDA database that's since been replaced with FoodData Central—oh, and these sites always seem to point to a this sort of listing, that doesn't specify the variety of cinnamon used.
I'm not a food scientist, but I don't think this is correct; different varieties of cinnamon look different, and smell and taste different, and according to Healthline's article Ceylon vs. Cassia — Not All Cinnamon Is Created Equal , the cinnamaldehyde content between the two is completely different:
Cassia: 95% of its oil is cinnamaldehyde
Ceylon: Between 50–63% of its oil is cinnamaldehyde
It's not the same because cassia and Ceylon cinnamons come from different species from the same genus of trees.
I want to add the data to the nutritional content spreadsheet I maintain for the recipe. If someone smart wants to throw a brother a bone here and leave a comment below, it'd be much appreciated.