Tips to get flax into your diet:
Adding flax oil to hot cooked dishes is one way increase your flax consumption. Again, the temperature of food after removal from a heat source is not high enough to harm the oils. Try adding flax oil to mashed potatoes, pasta, stir fries, soup, or stew.
Substitute flax in your favorite salad dressing recipe. Experiment with combining flax oil and olive oil until you reach a tasty combination.
Replace some of the oil called for in cold salad recipes with flax oil. Keep refrigerated.
Add flax oil to pates, spreads, and dips, replacing some or all of the oil.
Add ground flaxseeds to a peanut butter and jelly sandwich.
A quick morning drink: Grind 1 tablespoon flaxseeds in a blender. Add 10 ounces orange juice, and blend.
Enhanced nut butter: Replace the oil in natural peanut and other nut butters with flax oil. Pour off the oil that gathers at the top of the jar, add the nut butter and flax oil to a food processor, and process until well blended. Remember to refrigerate and never heat the enhanced nut butter.
Tips for flax: Ground flaxseed meal can be substituted for shortening or cooking oil at a ratio of 3 to 1 in baked goods. For example: 1-1/2 cups of flaxseed meal can replace 1/2 cup butter, maragarine or cooking oil in a recipe. *Baked goods substituting flaxseed meal for cooking oil tend to brown more rapidly.
Baking Tips:Replace from 10 to 15 percent of the amount of flour in a recipe with flaxmeal. For each 1 cup of flour, replace as much as 2 tablespoons of the flour with flaxmeal.
Flaxmeal makes baked goods brown faster, so reduce the heat 25 degrees or cook for a shorter period of time.
When adding flaxmeal to yeast bread, increase the amount of yeast by 25 percent and add slightly more water.
Add gluten (wheat protein, available from most groceries or health food stores) to bread recipes when replacing the flour with flaxmeal: 1 tablespoon for each 1/2 cup
Egg replacer: Grind 1 tablespoon flaxseeds in a grinder. Mix with 1/4 cup water and let sit for 5 minutes. The effects of the flax mucilage will work as a binder. (Replaces one egg.)
Dr. Chris` Fantastic Flax Breakfast Cereal
1 cup millet
1 cup quinoa
1/2 cup amaranth
3 1/2 cup water or water/juice mixture
flax oil
ground flax seeds
Wash quinoa in a large sauce pan and drain water.
Add millet and amaranth. Add water or water/juice mixture.
Bring to a boil, lower the heat to low and cook with lid on for 30 minutes.
Put the grain mixture in a bowl. Add 1 teaspoon flax oil and mix. Add enough “milk” to reach desired consistency and sprinkle ground flax seeds on top. Refrigerate unused cereal and reheat throughout the week. (If you need to sweeten the cereal; you may add stevia, maple syrup or brown rice syrup)
Banana, Apple, and Date Breakfast Pudding(from The Healing Power of Flax by Herb Joiner Bey, N.D)
(1-2 servings)
3 large dates (pits removed)
1 apple, diced
1 large frozen banana
3 sections of an orange
1.5 tablespoons Flax Oil
soy yogurt and walnuts to top (optional)
Place all ingredients in a blender or food processor and process to desired consistency.
Serve in a bowl or a tall glass and top with soy yogurt and walnuts if desired.
Hot Carob Cereal (serves 1-2)(from The Healing Power of Flax by Herb Joiner Bey, N.D)
2 1/4 cups water or rice milk
1 cup oatmeal
1 tablespoon unsweetened carob powder
1/2 teaspoon cinnamon
2 tablespoons flax oil
1 tablespoon raisins
2 teaspoons maple syrup or stevia equivalent
plain soy yogurt to top (optional)
Bring the water or rice milk to a boil. Stir in the oatmeal, carob powder, and cinnamon. Cook for 3 minutes. Remove from heat and stir in the flax oil, raisins, and maple syrup or stevia. Let sit with lid on for 1 minute. Serve topped with yogurt if desired.
Buttery Banana Pancakes (serves 2-3)(from The Healing Power of Flax by Herb Joiner Bey, N.D)
Syrup
1/4 cup pure maple syrup
1/4 cup flax oil
Pancakes
1 1/2 cups whole wheat pastry flour
1/4 teaspoon salt or salt substitute
3 teaspoons baking powder
1 3/4 cups rice milk or soy milk
1 tablespoon extra virgin olive oil
1 1/2 ripe bananas, sliced
Whisk the maple syrup together with the flax oil, until thoroughly blended.
Combine the flour, salt, and baking powder. Sift into a mixing bowl.
Pour the milk into the flour mixture and mix until thoroughly combined.
Lightly oil a griddle and preheat to medium heat.
Pour 1/4 cup of the batter at a time onto the griddle. Add the banana slices randomly to the top of the pancake. Cook about 3 minutes until the bottom is lightly browned. Turn over and cook until the second side is lightly browned. Serve at once. Top liberally with flax-maple syrup.
Carrot AppleFlax Muffins (yields about 15 medium sized muffins)
1 1/2 cupsflour
3/4 cup Flaxseed Meal
3/4 cup Oat Bran Cereal
1 cup Succanat
2 tsp Baking Soda
1 tsp Baking Powder
1/2 tsp Salt
2 tsp Cinnamon
1-1/2 cups finely shredded Carrots
2 peeled and shredded Apples
1/2 cup Raisins (optional)
1 cup chopped Nuts(optional)
3/4 cupsoy milk or rice milk
eggsubstitute equivalent to 2 eggs (see flax tips above)
1 tsp Vanilla
Mix together flour, flaxmeal, oat bran, succanat, baking soda, baking powder, salt and cinnamon in a large bowl. Stir in carrots, apples, raisins and nuts. In a separate bowl combine “milk”, egg substitute, and vanilla and then slowly stir this mixture into the the dry ingredients. Stir until ingredients are moistened. Do not over mix. Fill muffin cups 3/4 full. Bake at 350 degrees for 15-20 minutes.
Flax Almond “Mayonnaise” (makes 1 cup)(from The Healing Power of Flax by Herb Joiner Bey, N.D)
(a rich, creamy and tasty alternative to mayonnaise made with processed oils.)
1/4 cup raw almonds
1/4 cups water, rice milk or soy milk
1/2 teaspoon nutritional yeast
1/4 teaspoon garlic powder
1/4 teaspoon salt or salt substitute
1/4 cup flax oil
1/4 cup extra virgin olive oil
2 tablespoons lemon juice
1/4 teaspoon apple cider vinegar
Combine all ingredients in a blender or food processor in descending order. Blend on high speed until thick and creamy. Refrigerate until ready to use. Keeps up to 2 weeks refrigerated.
Bean Dip (makes about 2 cups)(from The Healing Power of Flax by Herb Joiner Bey, N.D)
2 cups cooked cannellini beans (white kidney beans), black beans or pinto beans drained and rinsed
4 cloves garlic boiled for 5 minutes, then peeled and sliced
2 tablespoons fax oil
1/4 to 1/2 teaspoon hot pepper sauce
1 to 2 teaspoons minced jalapeno pepper
Combine all ingredients in a food processor and blend until smooth. Serve this dip with tortilla chips or firm veggies; such as celery, carrots and bell peppers.
Dairyless Flax Sour Cream (makes 1 cup)(from The Healing Power of Flax by Herb Joiner Bey, N.D)
6 ounces silken tofu
1 tablespoon flax oil
1 tablespoon nutritional yeast
2 tablespoons lemon juice
2 teaspoons rice vinegar
1 teaspoon plum vinegar
salt or salt substitute to taste
chives for garnish (optional)
powdered vitamin C (optional)
Steam the tofu for 2 minutes. Combine all ingredients in a blender or food processor and process on high speed for 1 minute. Add vitamin C until desired tanginess. Garnish each serving with chives.
Almond Flax Butter(from The Healing Power of Flax by Herb Joiner Bey, N.D)
Produces a wonderful balance of omega-3, 6 and 9 fatty acids.
1/2 cup raw almonds
3 tablespoons flax oil
Grind the almonds to the consistency of meal in a blender or food processor. Add the flax oiland process until creamy. Extraordinary spread over toasted bread, as a vegetable dip, or used in place of butter.
Creamy Dijon Dressing (makes 1 1/2 cups)(from The Healing Power of Flax by Herb Joiner Bey, N.D)
4 ounces firm tofu
1/4 cup flax oil
1 medium garlic clove, crushed
1 small tomato
2 teaspoons soy sauce or tamari
3 tablespoons water
1/2 teaspoon Dijon mustard
2 1/4 tablespoons rice vinegar
3 tablespoons lemon juice
1 tablespoon apple cider vinegar
1 1-inch chunk of onion
1 tablespoon minced chives
2 teaspoons dried dill weed
1/4 teaspoon salt or salt substitute
Combine all ingredients in a blender or food processor and process until a creamy consistency.
Tahini Dressing (makes 1/2 cup)(from The Healing Power of Flax by Herb Joiner Bey, N.D)
1 tablespoon flax oil
1 1/2 tablespoons tahini
3 tablespoons water
1 tablespoon lime juice
1 1-inch chunk of red onion
1 tablespoon tamari
Combine all ingredients in a blender or food processor and process until an even consistency.
Black Bean Burgers
Serve on a bun with all the trimmings, alongside baked fries for a healthy alternative to the all-American meal.
3 cups black beans, canned or cooked
1/4 cup ground flaxseed
1/4 cup chopped walnuts
1/2 cup grated carrots
1 Tbsp soy sauce
1 Tbsp water
1/4 tsp salt
1 tsp basil
1 tsp oregano
1 tsp onion powder
1/2 tsp black pepper
1/2 tsp red pepper
Mash beans. Add the remaining ingredients and mix well. If mixture seems too dry, add additional water to moisten. If mixture seems to wet, add additional flaxseed. Form mixture into patties. Spray skillet with nonstick spray and preheat on stovetop. Place patties on skillet. Cook for five minutes, then turn and cook five minutes on the other side.
Mock Tuna Salad
1 clove garlic, chopped
1/4 cup chopped onions
2 stalks celery, chopped
1/4 cup chopped fresh parsley
1/3 cup soy mayonnaise
1 tablespoon chopped fresh basil, or 1 teaspoon dried
1 teaspoon chopped fresh oregano, or 1/2 teaspoon dried
1/4 teaspoon cumin
3 cups cooked garbanzo beans, chopped
1/4 cup bean stock
3 tablespoons flax oil
2 tablespoons fresh lemon juice
1/2 teaspoon salt
Mix all of the ingredients together with a fork, and serve chilled.
Flaxen Hummus
2 tablespoons ground flaxseed
1/4 cup warm water
2 cups cooked garbanzo beans or 1 15 -ounce can, drained
1/4 cup fresh lemon juice
2 tablespoons tahini
2 cloves garlic, shopped
1 to 2 tablespoons tamari or Bragg`s Liquid Aminos*
1/2 teaspoon ground cumin
Pinch cayenne pepper
Pinch black pepper
In a small bowl, combine ground flaxseed and water and let soak 10 minutes. In a food processor, combine beans, lemon juice, tahini, garlic, tamari, cumin, cayenne, pepper, and soaked seeds. Process until smooth.
Spinach-Mushroom Dip
1 clove garlic, crushed
1 cup chopped onion
1/2 lb. mushrooms, cleaned and chopped
1 Tbs. non-hydrogenated margarine or olive oil
1 cup water
1 tsp. salt or salt substitute
3 Tbs. lemon juice
1 1/4 cups spinach (10 oz frozen)
1/4 cup broth or white wine
1/2 cup tahini (sesame seed paste)
1/4 cup nutritional yeast flakes
4 tbs. flaxseed oil
1/8 tsp, cayenne
1/2 tsp. dried dill weed
Saute the garlic, onion and mushrooms in the margarine over low heat until soft.
Steam the spinach until wilted.
Combine all ingredients in a blender or food processor and puree until creamy.
Chill and serve. (Makes about 4 cups)
Mushroom Stroganoff (serves 2)(from The Healing Power of Flax by Herb Joiner Bey, N.D)
Excellent over pasta or whole grains.
1 tablespoon extra virgin olive oil
1 medium onion, chopped (about 1 1/2 cups)
1 medium garlic clove, crushed
1/2 pound mushrooms, thinly sliced (about 4 cups)
3 tablespoons lemon juice
1/2 teaspoon dried tarragon
1/2 teaspoon paprika
freshly ground black pepper
3/4 cup vegetable broth or water
1 tablespoon tahini
2 tablespoons flax oil
1 small tomato, peeled, seeded, and diced (optional)
Heat the olive oil in a skillet. Add the onion and garlic and saut until soft. Add the mushrooms
and saut until the mushrooms soften. Add the lemon juice, tarragon, paprika. and pepper. Mix well. Remove from heat. Add the flax oil and tomato and stir until an even consistency is achieved.
Flax Gravy (makes 3 cups) (from The Healing Power of Flax by Herb Joiner Bey, N.D)
Great over mashed potatoes!
3 cups water or potato water
2 tablespoons powdered vegetable broth or 2 vegetable bouillon cubes
3 cups wholes wheat flour
3 tablespoons flax oil
Heat the water in a pot, whisking in the vegetable broth or bouillon cubes until dissolved.
Slowly whisk in the flour, over medium-high heat, stirring until gravy thickens to desired consistency. Remove from heat and cool to serving temperature. Stir in the flax oil and serve.
Szechwan Peanut Sauce (makes about 1 cup) (from The Healing Power of Flax by Herb Joiner Bey, N.D)
Delicious over pasta and grains; can also be used as a dip for vegetables or spring rolls.
1 medium garlic clove, crushed
1 teaspoon minced fresh ginger (or 1/2 teaspoon dried ginger)
1 tablespoon minced scallions
6 tablespoons peanut butter
2 tablespoons soy sauce or tamari
2 tablespoons maple syrup
1 teaspoon dry mustard
1 tablespoon barbecue sauce
2 tablespoons flax oil
1/3 cup vegetable stock or water
Combine all in ingredients in a blender or food processor and process to desired consistency.
Carrot and Parsnip Soup with Vegetables (serves 6)(from The Healing Power of Flax by Herb Joiner Bey, N.D)
6 medium carrots, chopped
1 large parsnip, chopped
1 small onion, chopped
2 cloves garlic, minced
3 cups water
1 cup chopped broccoli
1 cup chopped asparagus
1 cup chopped zucchini
1 cup peas
1 sprig fresh parsley, finely chopped
1 teaspoon ground cumin
1 teaspoon dried sweet marjoram
1 teaspoon dried basil
1/2 teaspoon white pepper
4 tablespoons flax oil
In a soup pot, cook the carrots, parsnip, onion and garlic in the water until very tender.
Mash or transfer to a blender or food processor and puree. Return to medium heat, adding water if the mixture is too thick. Add the remaining ingredients, except the flax oil, and cook until tender, but not mushy. Remove from heat and stir in the flax oil.
Flax, Bran and Fruit Bars (makes 12 bars)(from The Healing Power of Flax by Herb Joiner Bey, N.D)
1/4 pound pitted dried prunes
1/4 pound dates
1/4 pound figs
1/4 pound raisins
1/4 cup brown rice or maple syrup
3 tablespoons lemon juice
3 tablespoons flax oil
1 cup bran
1/2 cup wheat germ
1 tablespoon grated orange rind
Process the fruit in a food processor. Combine the syrup, lemon juice, flax oil, bran, wheat germ and orange rind. Mix well. Combine the processed fruit with the other ingredients and mix well.
Mold the mixture in a pan and refrigerate 1 hour. Cut into bars and serve.
Coconut, Carob, and Nutbutter Balls (serves 6)(from The Healing Power of Flax by Herb Joiner Bey, N.D)
1/2 cup natural peanut butter or almond butter
1/2 cup flax oil
1/2 cup shredded coconut (more if necessary)
1/4 cup carob powder
In a bowl, combine the nutbutter and flax oil and mix thoroughly.
Stir in the coconut and carob powder. If necessary, use additional coconut to thicken mixture.
From the dough into balls. Serve immediately or chill for future use.
(variations: add 1/4 cup raisins and/or 1/4 cup cup walnuts to the mixture)
Yummy Flaxseed BonBons
1/2 cup pure maple syrup
1/4 cup tahini
2 tablespoons cocoa
1/2 cup ground flaxseeds
3/4 cup dried cherries or blueberries
1 cup puffed rice cereal
1/4 cup flaked coconut
In a large saucepan over medium heat, combine syrup and tahini and bring just to a bubble. Reduce heat to low and simmer for about 2 minutes, stirring frequently. Remove from heat and stir in cocoa. Mix in flaxseed, cherries or blueberries, and cereal.
Place coconut on a plate. Form mixture into balls using approximately one tablespoon for each ball. Roll balls in the coconut until coated. Serve in individual bonbon paper cups if desired.
Variation: Use peanut butter or other nut butter in place of tahini.
Banana Carob Chip Frosty (serves 2-3)(from The Healing Power of Flax by Herb Joiner Bey, N.D)
2 medium frozen bananas
1 cup frozen rice milk or soy milk (use ice tray)
1 tablespoon peanut butter
1/4 cup carob chips
3/4 cup water
2 tablespoons flax oil
In a blender, combine ingredients in order listed and puree to a frosty consistency.
Berry Cashew Nut Smoothie (serves 2)(from The Healing Power of Flax by Herb Joiner Bey, N.D)
1 3/4 cups water
1/3 cup cashews
7 frozen strawberries
1/4 cup frozen blueberries
2 tablespoons flax oil
2 tablespoons pure maple syrup
3 tablespoons flax oil
In a blender, combine ingredients in order listed and blend until rich and creamy.
Nutty Buddy Peanut Butter Smoothie (serves 2)(from The Healing Power of Flax by Herb Joiner Bey, N.D)
1 cup rice milk or soy milk
1 banana, frozen
2 tablespoons peanut butter
2 tablespoons pure maple syrup (optional)
2 tablespoons plain soy yogurt (optional)
2 tablespoons flax oil
2 tablespoons wheat germ
1/2 teaspoon vanilla
2 cups ice (1 tray)
In a blender, combine ingredients in order listed and blend until smooth or to desired consistency.
For information and more fabulous flax recipes please visit flaxoflife.net.