Flax Oil Recipe Booklet

It just doesn’t get any fresher!
Table of Contents
Smoothies
Nutty Buddy Peanut Butter Smoothie............................................................................................ 4
Pineapple-Strawberry Smoothie....................................................................................................... 4
Very Cherry Smoothie........................................................................................................................... 5
Breakfasts and Breads
Barlean’s Best Oatmeal......................................................................................................................... 6
Happy Apple Breakfast......................................................................................................................... 6
Buttery Banana Pancakes.................................................................................................................... 7
Orange Bran Flax Muffins.................................................................................................................... 7
Salads and Dressings
Barlean’s Omega-3 Rich Butter......................................................................................................... 8
Vanilla-Raisin Cream of Rice............................................................................................................... 8
Fresh Mexican Salsa............................................................................................................................... 9
Fruit Salad with Flax Maple Dressing............................................................................................... 9
Divine Carrot-Currant Salad...............................................................................................................10
Vegetable Rice Salad............................................................................................................................10
Middle Eastern Bean Dip......................................................................................................................11
Grapefruit Snap Pea Salad with Sweet Creamy Dressing.........................................................11
Roasted Spring Cauliflower Salad with a Meyer Lemon Flaxseed Vinaigrette.................12
Sides and Entrees
Curried Red Lentil Soup......................................................................................................................13
Whipped Acorn Squash and Yams..................................................................................................13
Corn on the Cob with Spicy Flax Sauce.........................................................................................14
Turkey Meatballs....................................................................................................................................14
Desserts
Flax Snacks..............................................................................................................................................15
Sauted Apples with Maple-Yogurt Topping..................................................................................15
Coconut, Carob and Peanut Butter Balls.......................................................................................16
Raw Lemon Omega Tarts....................................................................................................................17
Flax, Bran, and Fruit Bars....................................................................................................................18
Tofu Yogurt..............................................................................................................................................18
= Gluten Free
= Vegetarian
Smoothies
Nutty Buddy Peanut Butter Smoothie
Serves 2
Ingredients:
1 cup rice milk, soy milk, or organic nonfat milk
1 banana
2 Tbsps. peanut butter
2 Tbsps. raw honey or agave
2 Tbsps. plain nonfat yogurt (optional)
2 Tbsps. Barlean’s Organic Flax Oil
1 Tbsp. wheat germ
1 Tbsp. Barlean’s Forti-Flax®
½ tsp. vanilla
2 cups ice (one tray)
Directions:
In a blender, combine ingredients in order listed and
blend until smooth or to desired consistency.
Pineapple-Strawberry Smoothie
Serves 2
Ingredients:
1½ cups chilled pineapple juice
2 Tbsps. Barlean’s Organic Flax Oil
4 Tbsps. nonfat yogurt (optional)
10 frozen strawberries
Ice cubes
Directions:
In a blender, combine ingredients in order listed and puree to a
smooth consistency, adding ice cubes as needed.
4
Serves 2-3
Ingredients:
2 cups pitted fresh cherries
1 cup plain nonfat yogurt
2 Tbsps. Barlean’s Organic Flax Oil
1 Tbsp. raw honey or agave
¼ tsp. vanilla
1 cup ice (7 ice cubes)
Directions:
In a blender, combine ingredients in order listed and puree to a frosty
consistency.
5
Smoothies
Very Cherry Smoothie
Barlean’s Best Oatmeal
Serves 4
Breakfasts & Breads
Ingredients:
1 cup gluten-free oat groats (whole
oat grain)
4 cups rice milk, soy milk, organic
milk, or water
½ cup raisins
½ tsp. vanilla
Dash of cinnamon
Raw honey or agave to flavor
4 Tbsps. Barlean’s Organic Flax Oil
Plain nonfat yogurt to top
2 Tbsps. Barlean’s Forti-Flax® to top
Directions:
Grind the oat groats in a blender or coffee grinder to desired
consistency (depending on your preference for coarse or fine cereal).
Bring the milk or water to a rolling boil. Whisk the ground oats
into the milk. Add the raisins. Reduce heat and simmer for 20 minutes.
Remove from heat. Add the vanilla, cinnamon, and honey.
Stir in Barlean’s Organic Flax Oil.
Serve topped with yogurt and sprinkled Barlean’s Forti-Flax®.
Happy Apple Breakfast
Serves 2
Ingredients:
1½ cups gluten-free rolled oats
2½ cups water, milk, or apple juice
1 medium green or golden apple, sliced
¼ cup currants, raisins, or chopped dates
¼ cup freshly roasted pumpkin seeds (optional)
2 Tbsps. Barlean’s Organic Flax Oil
Raw honey or agave to sweeten
Plain nonfat yogurt to top (optional)
1 Tbsp. Barlean’s Forti-Flax® to top
Directions:
Combine all ingredients, except the flax oil, honey, and Forti-Flax®, in a
saucepan.
Simmer on the stove for 10 minutes.
Cover and let sit for 5 minutes.
Stir in Barlean’s Organic Flax Oil and honey to taste.
Serve topped with yogurt and Barlean’s Forti-Flax® if desired.
6
Buttery Banana Pancakes
Serves 2 to 3
Ingredients (Pancakes):
1¼ cups whole wheat pastry flour
3 Tbsps. Barlean’s Forti-Flax®
¼ tsp. salt or salt substitute
3 tsps. baking powder
¼ cup Barlean’s Organic Flax Oil
¼ cup pure maple syrup
Directions:
Whisk the maple syrup together with Barlean’s Organic Flax Oil until
thoroughly blended. Set aside. Combine the flour, Barlean’s Forti-Flax®,
salt, and baking powder. Sift into a mixing bowl. Pour the milk into
the flour mixture and mix until thoroughly combined.
Lightly butter or oil a griddle and preheat to medium heat. Pour ¼
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
bottom is lightly browned. Turn over and cook until the second side
is lightly browned. Serve at once. Top liberally with flax-maple syrup.
Orange Bran Flax Muffins
Makes 18 muffins
Ingredients:
1½ cups oat bran
1 cup all-purpose organic flour
1 cup Barlean’s Forti-Flax®
1 cup natural bran
1 Tbsp. baking powder
½ tsp. sea salt
1 cup brown sugar
1 cup organic buttermilk
½ cup canola oil
2 eggs
1 tsp. baking soda
1½ cups raisins
2 small oranges, washed,
quartered, and seeded
(with peels)
Directions:
In a large bowl, combine oat bran, flour, Barlean’s Forti-Flax®, bran,
baking powder, and salt. Set aside. In a blender or food processor,
combine oranges, brown sugar, buttermilk, oil, eggs, and baking
soda. Blend well. Pour orange mixture into dry ingredients. Mix well
until blended. Stir in raisins. Fill paper lined muffin tins almost to top.
Bake in oven at 375° for 18-20 minutes, or until wooden pick inserted
in center of muffin comes out clean. Cool in tins 5 minutes before
removing to cooling rack.
Created by: Flax Council of Canada
7
Breakfasts & Breads
Ingredients (Syrup):
1¾ cups rice milk, soy milk, or
nonfat organic milk
1 Tbsp. butter or extra virgin olive oil
1½ ripe bananas, sliced
Barlean’s Omega-3 Rich Butter
Makes 1 Cup
Ingredients:
4 ounces organic unsalted butter
4 ounces Barlean’s Organic Flax Oil
Directions:
Salads & Dressings
Cut the butter into small cubes and gently
soften in a pan on low heat.
Remove from heat and stir in Barlean’s
Organic Flax Oil.
Place into a sealable container and store in
the refrigerator.
Vanilla-Raisin Cream of Rice
Serves 3 to 4
Ingredients:
1 cup organic brown rice
2 tsps. pure, organic vanilla extract
3½ cups water, soy milk, rice milk, or milk
4 Tbsps. Barlean’s Organic Flax Oil
½ cup raisins
plain nonfat, organic yogurt to top
Directions:
Finely grind the rice to a powdery consistency in a blender, coffee
grinder, or nut/seed grinder.
Bring the water or milk to a boil in a large pot. Whisk in the rice powder.
Add the raisins.
Cover and simmer slowly on low heat for 15 minutes.
Remove from heat. Stir in the vanilla and flax oil.
Serve immediately.
Top with yogurt to complete the oil/protein combination.
Add 2 tsps. per serving of Barlean’s Forti-Flax® as a crunchy topping!
8
Fresh Mexican Salsa
Makes 2 cups
Ingredients:
3 tomatoes, diced
4 sprigs fresh cilantro
½ medium onion, diced
1 scallion, chopped
1 small jalapeno pepper
½ cup tomato sauce
3 Tbsps. Barlean’s Organic Flax Oil
Fruit Salad with Flax-Maple Dressing
Serves 4
Ingredients:
1 fresh pineapple, cut into 1-inch
pieces
2 golden delicious apples, pared,
cored, and sliced
1 ripe pear, pared, cored, and sliced
1 banana, sliced
1 cup sliced strawberries
2 Tbsps. Barlean’s Organic Flax Oil
2 Tbsps. pure maple syrup
¼ cup apple juice
¼ cup chopped pitted dates
(optional)
¼ cup golden raisins (optional)
Romaine lettuce leaves
Plain nonfat or Greek yogurt to
top (optional)
Directions:
Combine the pineapple, apples, pear, banana, and strawberries in a bowl.
In another bowl, combine the flax oil, maple syrup, and apple juice and
whisk to an even consistency. Add the dates and raisins.
Combine the two mixtures. Toss lightly to moisten all of the fruit pieces.
Cover and refrigerate for 30 minutes.
When ready to serve, line a salad bowl with the lettuce leaves and
arrange the salad on top. If desired, top with yogurt.
9
Salads & Dressings
Directions:
Combine the tomatoes, cilantro, onion, scallion, and
jalapeno pepper in a blender or food processor and
process to desired consistency, chunky or saucy.
In a separate bowl, combine the tomato sauce and
Barlean’s Organic Flax Oil. Stir to a uniform consistency.
Mix everything together and chill until ready to serve.
Divine Carrot-Currant Salad
Serves 2
Ingredients:
½ cup currants
½ cup boiling water
2 Tbsps. gluten-free tahini
2 Tbsps. Barlean’s Organic Flax Oil
1 Tbsp. lemon juice
2 tsps. raw honey or agave
Dash of cinnamon
½ cup grated carrot
Directions:
Salads & Dressings
Soak the currants in the boiling water for 1 or more
hours. Drain and reserve the currant water. Combine
the currant water, tahini, Barlean’s Organic Flax Oil,
lemon juice, honey, and cinnamon in a food processor
or blender and process until creamy. Place the carrot
and currants in a bowl. Pour the dressing over the salad
and mix well.
Vegetable Rice Salad
Serves 6
Ingredients (Salad):
2 cups cooked long-grain
brown rice
¼ cup finely sliced radish
(about 3 large radishes)
½ cup peeled, seeded, and finely
diced cucumber
½ cup finely diced red bell pepper
¼ cup finely diced celery
¼ cup thinly sliced scallions
Ingredients (Dressing):
2 Tbsps. extra virgin olive oil
2 Tbsps. Barlean’s Organic Flax Oil
¼ cup freshly grated Parmesan
cheese
3 Tbsps. cider vinegar
2 Tbsps. plain nonfat yogurt
1 Tbsp. minced fresh basil, or other
fresh herb
½ tsp. prepared mustard
Garnish: Lettuce leaves, tomato wedges, 2 Tbsps. pumpkin seeds
Directions:
Combine all of the salad ingredients in a large bowl. Blend all of the
dressing ingredients in a small mixing bowl. Add the dressing to the
salad and mix well. Cover tightly and refrigerate overnight. When
ready to serve, arrange the lettuce leaves on a large serving platter.
Toss the salad lightly and mound it in the center. Garnish with tomato
wedges. Sprinkle with pumpkin seeds if desired.
10
Middle Eastern Bean Dip
Makes about 1 ½ cups
Ingredients:
1 cup dried fava beans or whole
lentils
2 Tbsps. Barlean’s Organic Flax Oil
1 Tbsp. lemon juice
1 clove garlic, crushed
1 Tbsp. finely chopped fresh parsley
1 tsp. raw honey or agave
Sea salt or salt substitute to taste
Fresh ground black pepper to taste
4 pitted ripe olives for garnish
Directions:
Grapefruit Snap Pea Salad with Sweet Creamy Dressing
Serves 4
Ingredients:
2 Tbsps. Barlean’s Organic Flax Oil
2 Tbsps. balsamic vinegar
Juice of 1 fresh grapefruit
1 cup Greek plain yogurt
2 Tbsps. Barlean’s Berry Greens
1 cup fresh snap peas
4 cups mixed salad greens
2 scallions, thinly sliced
2 tsps. fresh cilantro, finely chopped
1 large carrot, shredded
½ cup purple cabbage, thinly
sliced
1 avocado, peeled, pitted and
chopped
½ cup dried cherries
½ cup pine nuts
2 tsps. Barlean’s Forti-Flax®
¼ tsp. sea salt
6 tsps. freshly ground white pepper
Directions:
In a medium mixing bowl, combine Barlean’s Organic Flax Oil, balsamic
vinegar, grapefruit juice, Greek yogurt and Barlean’s Berry Greens; mix
well to combine. In a separate large serving bowl, combine remaining
salad ingredients. Add Greek yogurt mixture to dry salad mixture; gently
toss to combine. Serve chilled or at room temperature.
Created by Amie Valpone, HHC, AADP
11
Salads & Dressings
Cover the beans generously with boiling water and leave them to soak
for 4 to 5 hours if possible. (Shorter if you are using lentils.) Drain and
rinse. Place the beans or lentils in a medium saucepan with plenty of
water and simmer over gentle heat until tender. (About 1¼ to 1½ hours
for beans, 30 to 45 minutes for lentils.) Drain, reserving the liquid.
In a bowl, combine the beans or lentils with the flax oil, lemon juice,
garlic, parsley, honey, salt, and pepper. Mash and mix thoroughly and, if
necessary, add enough of the reserved cooking liquid to make a thick,
creamy paste. Smooth the surface of the mixture and garnish with olives.
Serve as sandwich filling, cracker spread, or dip.
Roasted Spring Cauliflower Salad
with a Meyer Lemon Flaxseed Vinaigrette
Serves 8
Ingredients: (all organic)
4 heads cauliflower, florets cut
in half
1 hydro cucumber, seeded,
half moons cut on a bias
4 cups baby carrots
1 pint tear-drop or grape
tomatoes, cut in half
2 ears yellow sweet corn
Olive oil
Sea salt to taste
Dressing:
Salads & Dressings
¼ cup Barlean’s Organic Flax Oil
2 tsps. meyer lemon zest
¼ cup meyer lemon juice
2 Tbsps. of apple-cider vinegar
1 Tbsp. creole mustard
1 Tbsp. agave
6 leaves fresh basil, stems
removed, chiffinade
2 sprigs fresh oregano, stems
removed, rough chop
Sea salt to taste
Instructions:
Dressing; mix all of the ingredients in a bowl except the flax oil. Once
the ingredients have been mixed, while whisking, slowly pour in the
Barlean’s Organic Flax Oil so the dressing emulsifies. Wrap and set in
refrigerator to cool.
Preheat oven to 375°
To be cooked ahead of time: (at least 2-3 hours before service) Toss
cauliflower and baby carrots in olive oil, salt and pepper and roast in the
oven for 13-15 minutes until just slightly brown. Remove and cool. Rub a
little olive oil on the corn, season with salt and pepper and grill for about
12-15 minutes over medium heat. Once cooked, remove the kernels from
the cob and let cool.
Once everything that has been cooked has cooled in the refrigerator, mix
all ingredients together and serve.
Created by Zac Brown’s Camp Southern Ground
The Zac Brown Band is a two-time Grammy Award winner and multiplatinum artist, with a historic nine consecutive #1 hit singles.
12
Curried Red Lentil Soup
Serves 4
Ingredients:
1½ cups red lentils
4 cups water
½ tsp. sea salt or salt substitute
2 medium potatoes, diced
1 Tbsp. extra virgin olive oil
1 medium onion, chopped
2 cloves garlic, minced
1 tsp. turmeric
1 tsp. ground cumin
1 tsp. ground coriander
½ tsp. cayenne
2½ Tbsps. Barlean’s Organic Flax Oil
Directions:
Place the lentils in a strainer and rinse with cold, running water.
Combine the lentils, water, and salt in a large pot. Bring to a boil
and cook, uncovered, for 20 minutes over medium heat, stirring
occasionally. Add the potatoes and stir.
In a small skillet, heat the olive oil. Add the onion, garlic, and spices.
Saute until the onion begins to get tender.
Add the onion mixture to the soup and cook until the potatoes are
tender, about 20 minutes. Remove from heat and stir in Barlean’s
Organic Flax Oil.
.
Whipped Acorn Squash and Yams
Serves 6
2 large acorn squash, halved
2 large or 4 medium yams
½ cup fresh orange juice
1 Tbsp. pure maple syrup
Cinnamon
Grated nutmeg
3 Tbsps. Barlean’s Organic Flax Oil
Directions:
Bake the squash and yams for 45 minutes to 1 hour or until tender.
Scoop out the squash from the skins and place in a large mixing bowl
or food processor. Remove the yam flesh from the skins and add to
the squash.
Add the orange juice, maple syrup, spices, and Barlean’s Organic Flax Oil.
Whip or mash together.
13
Sides & Entrees
Ingredients:
Corn on the Cob with Spicy Flax Sauce
Serves 6
Ingredients:
½ tsp. pressed garlic or ½ tsp.
garlic powder
¼ tsp. ground cumin
¼ tsp. paprika
Dash of cayenne pepper
2 Tbsps. Barlean’s Organic Flax Oil
6 ears of corn (fresh or frozen)
Directions:
Combine the garlic and spices with the flax oil.
Bring a large pot of water to a boil. Add the
corn and return to a boil, then boil for 3 minutes.
Remove the corn from the water and brush
generously with the spicy flax sauce.
Heather’s Healthy Meatballs
Makes 24 meatballs
Sides & Entrees
Ingredients:
1½ lbs lean ground turkey
8 mushrooms (washed and finely
chopped)
½ onion (finely chopped)
2 celery stalks (finely chopped)
1 small zucchini (finely chopped)
2 cloves garlic (minced)
1 egg
1 cup whole grain bread crumbs
½ cup Barlean’s Forti-Flax®
1 Tbsp. Worchestershire sauce
2 Tbsps. tamari
1 Tbsp. olive oil
Dry Spices (mix together):
¼ tsp. cracked black pepper
¼ tsp. fennel seeds
1 tsp. Mrs. Dash Seasoning
8 tsp. cayenne pepper
½ tsp. crushed dry basil
Directions:
Saute onion, garlic, and fresh veggies in 1-2 Tbsps. olive oil. Drain and
set aside. Mix all ingredients in large bowl and blend well.
Coat large cookie sheet lightly with olive oil. Use hands to form 24
meatballs from mix. Place on the
sheet and bake at 400° for 15 minutes.
Use with your favorite sauce!
Created by Heather Short
14
Flax Snacks
Makes about 2 dozen 1-inch balls
Ingredients:
¾ cup Barlean’s Forti-Flax®
3 Tbsps. gluten-free oat flour or
rice flour
1½ tsps. cinnamon
1½ tsps. ground cloves
2 Tbsps. peanut butter
½ cup rice syrup
Coconut flakes (optional)
6 Tbsps. ground almonds
Directions:
Grind Barlean’s Forti-Flax® to the consistency of flour in a coffee
grinder. Combine the Forti-Flax® flour, oat flour, cinnamon, and cloves
in a mixing bowl. Add the peanut butter and rice syrup to the mixture.
Knead thoroughly by hand. Tear pieces off and roll them between
your hands into balls. You could also roll the mixture into a log, then
cut the log into individual pieces. Place the coconut flakes and ground
almonds on waxed paper. Press the rolled balls or pieces onto the
coconut-almond mixture.
Serve immediately, or chill for future use.
Created by Jo Ann Barlean
Sauteed Apples with Maple-Yogurt Topping
Serves 6
Ingredients:
6 medium apples, peeled and
quartered
1 Tbsp. butter
5 Tbsps. pure maple syrup
¼ tsp. ground cloves
1½ tsps. cinnamon
1 cup plain nonfat yogurt
4 Tbsps. Barlean’s Organic Flax Oil
2 Tbsps. chopped walnuts to top
Directions:
15
Desserts
Cut each apple quarter into 4 slices.
Sauté the apples in the butter for 5 minutes. Add 4 Tbsps. of the
maple syrup, the cloves, and one half of the cinnamon. Stir to coat the
apples. Cook about 7 minutes more, until the apples are tender and
the syrup thickens. Transfer to a medium bowl and chill for 1 hour.
In another medium bowl, combine the yogurt, the remaining maple
syrup and cinnamon, and Barlean’s Organic Flax Oil. Stir to an even
consistency. Chill for at least 1 hour. When ready to serve, place the
apple mixture into individual bowls. Spoon the yogurt mixture on top
and sprinkle with the walnuts.
Coconut, Carob, and Peanut Butter Balls
Serves 6
Ingredients:
½ cup natural peanut butter
½ cup Barlean’s Organic Flax Oil
½ cup shredded coconut
(more if needed)
¼ cup carob powder
Variations:
Add ¼ cup raisins
Add ¼ cup walnuts
Directions:
Desserts
In a bowl, combine the peanut butter and Barlean’s Organic Flax Oil
and mix thoroughly.
Stir in the coconut and carob powder. If necessary, use additional
coconut to thicken mixture.
Form the dough into balls.
Serve immediately, or cover and chill for future use.
16
Raw Lemon Omega Tarts
Makes 6-8 with average sized tart trays
Ingredients:
Tart base
1½ cups of walnuts
½ cup of Barlean’s Forti-Flax®
4-5 pitted dates
¼ cup Barlean’s Coconut Oil
Tart filling
1½ cups of Barlean’s Lemon Zest
Omega Swirl
1 Tbsp. of agar flakes dissolved in a
little cold water
(melted)
Directions:
To make the tart bases, place the nuts, Barlean’s Forti-Flax®, and melted
Barlean’s Coconut Oil into a food processor, and blend into a firm
dough. Use the dough, instead of pastry, to line the indentations of a
jam tart tray. Line them with about ½ cm thick lining of the dough. Place
the tray in the refrigerator until the bases set.
To make the filling, mix the dissolved agar into the Barlean’s Lemon
Zest Omega Swirl, and mix thoroughly. Pour the mix into the set tart
bases, then return the tray to the fridge for 1-2 hours.
When the tarts are removed from the fridge, they will have a firm crust,
with a thick jammy filling, will be raw, packed to the hilt with Omega-3
fatty acids, and most importantly will taste divine!
Created by Dale Pinnock - The Medicinal Chef
Desserts
17
Flax, Bran, and Fruit Bars
Makes 2 Bars
Ingredients:
¼ pound pitted dried prunes
3 Tbsps. lemon juice
¼ pound dates
3 Tbsps. Barlean’s Organic Flax Oil
¼ lb. figs
1 cup bran
¼ lb. raisins
½ cup Barlean’s Forti-Flax®
¼ cup raw honey
1 Tbsp. grated orange rind
Directions:
Process the fruit in a food processor.
Combine the honey, lemon juice, Barlean’s Organic Flax Oil, bran,
Barlean’s Forti-Flax®, 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.
Tofu Yogurt
Serves 1
Ingredients:
½ block silken tofu
1 Tbsp. Barlean’s Organic Flax Oil
1 tsp. pure, organic vanilla extract
1½ cups frozen and chopped strawberries, blueberries, or raspberries
1 tsp. raw honey
Directions:
Desserts
Combine ingredients in order listed in a food processor or blender and
process to an even consistency.
18
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