Tasty Recipes

People are looking for flavor, nutrition and value in the foods they eat. Most believe that eating healthfully can greatly or somewhat reduce the risk of disease. Flaxseed fits this profile perfectly because of its pleasant nutty taste and nutritional attributes. If want to add the health benefits of flaxseed to your diet, do any of the following:

· Buy or bake products with whole or ground flaxseed included in the recipes.
· Use whole or ground flaxseed as a topping on cereal, yogurt, or salads.
· Use Omega 3 eggs from hens fed rations containing flaxseed.

Click on a recipe to view. Check back often as new recipes are added.

+Breakfast

+Pancake or Waffle Mix

Pancake or Waffle Mix

1 1/2 C Whole Wheat, Semolina Grind
1/2 C Ground Flax Seed (contains 35% oil)
1 1/2 C Pancake Mix or All Purpose Flour
1/4 Tsp. Baking Powder
1/4 Tsp. Baking Soda
1 Tbs. Sugar
1/4 Tsp. Salt
2 Tbs. Olive or Canola Oil
1 Egg or 2 Egg Whites To Reduce Cholesterol And Saturated Fat
3 - 4 Cups (Approx.) Buttermilk To Preferred Consistency

BAKE on griddle or electronic skillet at 375° to 400°F, or cook waffles on waffle iron.

Add fruit, powdered sugar, and whipped cream for a delicious dessert treat.

+Cinnamon Buns

Cinnamon Buns
Yields 12 Servings - Serving Size 1 Bun

3/4 C 2% Milk
1 Egg
3 C All-purpose Flour
3/4 C Ground Flaxseed
1/2 tsp. Salt
3 Tbs. Granulated Sugar
4 Tbs. Margarine or Butter
2 tsp. Fast Rising Instant Yeast


Filling:
3 Tbs. Margarine or Butter
1/3 C Granulated Sugar
1 Tbs. Cinnamon
1/2 tsp. Nutmeg (optional)
Icing Sugar Glaze
1 C Icing Sugar
2 Tbs. 2% Milk
1/2 tsp. Vanilla

Measure ingredients for dough and place in bread machine pan in order recommended by manufacturer. Select Dough Cycle.

Remove dough from pan and place on floured surface. Cover and let rest 15 minutes.

Roll dough into a rectangle, about 10 x 15 inches. Spread margarine or butter over dough to within 1 inch of the edges. Sprinkle sugar, cinnamon and nutmeg (if desired) evenly over dough. Roll up dough tightly on long side. Press edges to seal and form into a 12 inch long, evenly shaped roll. Cut roll into 1 inch pieces.

Place rolls onto a greased 9 x 13 inch pan. Cover and let rise until double in volume, about 30 to 45 minutes.

Bake at 375° in a pre-heated oven for 20 to 25 minutes or until golden brown.

Let cool in pan 10 to 14 minutes. Drizzle with icing sugar glaze. Cut apart and remove from pan.

Serve plain or frosted.

+"Wake Up" Smoothie

Wake Up Smoothie

8 oz Lite Soya Milk
Strawberries
Raspberries
Blueberries
One banana
2 tbsp freshly ground flax seed
1 tbsp wheat germ
1 tbsp honey

Mix together in blender or hand mixer

Yield 1 Serving

+Breads

+Banana Bread

Banana Bread

1-1/4 cups all purpose flour 3/4 cup ground flaxseed 2/3 cup white sugar 2 teaspoons baking power ¼ teaspoon salt 2 eggs

¼ cup skim milk ¼ cup canola oil 1 cup mashed bananas (about 3 medium or 2 large) ½ teaspoon vanilla 1/3 cup chopped walnuts

1. Preheat oven to 350 F.
2. In large bowl, mix flour, flax, sugar, baking powder, and salt together.
3. In food processor or bowl, mash bananas. Then add eggs, milk, oil, and vanilla, and mix in well together.
4. Mix wet ingredients into dry ingredients just until moistened.
5. Fold in chopped nuts.
6. Coat 8 ½ by 4 ½ inch loaf pan with non-stick spray.
7. Pour batter in loaf pan. Bake for about 50-55 minutes until dark brown, or until a toothpick inserted in the center comes out clean. Let cool in the pan on a rack for at least 10-15 minutes before unmolding to cool completely on the rack.

Preparation time: 15 minutes

Baking Time: 50-55 minutes

Yield: 16 slices

+Prairie Bread

Prairie Bread (for Bread Machine)

1 1/4 cup water 2 tbsp honey 2 tbsp canola oil 2 cups bread flour 1 cup whole wheat flour

1 1/2 tsp salt 1/3 cup flaxseed 2 tbsp sunflower seeds (optional) 1 tbsp poppy seeds (optional) 2 tsp fast rising yeast

Measure ingredients and place in bread machine pan in order recommended by manufacturer.

Select Whole Wheat Rapid cycle.

When done, remove baked bread from pan and let cool on a wire rack.

+Desserts

+Apple Crisp

Apple Crisp

6 cups fresh sliced Braeburn Apples, or your favorite apple 1 tablespoon fresh lemon juice 2 tablespoons plus 2 teaspoons white sugar 1 tablespoon cornstarch

1 1/2 teaspoons ground cinnamon 1/3 cup ground flaxseed 1/4 cup brown sugar, packed 1/3 cup quick cooking oats

1. Preheat oven to 350-degrees.
2. Combine apples and lemon juice in a baking dish, coated with nonstick spray, and toss gently to coat.
3. Combine sugar, cornstarch and 1 teaspoon cinnamon. Stir with a whisk to blend.
4. Add cornstarch mixture to apple mixture and toss well to coat.
5. Combine flax, remaining cinnamon, brown sugar, and oats in a separate bowl. Sprinkle evenly over apple mixture.
6. Bake for approximately 40 minutes or until apples are tender and topping golden brown.

Preparation time: 15 minutes

Baking time: 40 minutes

Yield: Serves 8

+Best Chocolate Chip Cookies

Best Chocolate Chip Cookies

• 1/2 cup butter(1 stick)
• 1 cup flour
• 1/2 cup br. sugar
• 3/4 tsp. baking soda
• 1/3 cup white sugar
• 1/4 tsp. salt
• 1 egg
• 1/3 cup ground flax
• 1 tsp vanilla
• lots of chocolate chips and chopped walnuts

Cream butter and sugars. Add egg and vanilla. Beat til creamy by hand or with mixer. Add dry ingredients, then chips, raisins and walnuts. Refrigerate for at least a few hours.

To make the cookies. Preheat oven to 350. Take both batters out of refrigerator. Take a half spoonful of each batter and swirl or combine them. Bake until done, about 8-10 minutes. Enjoy!

+Chocolate Chip Cookies

Healthy Chocolate Chip Cookies

1 cup shortening 1 cup brown sugar 1/2 cup granulated sugar 1 tsp vanilla 2 eggs beaten

2 cups all-purpose flour 1 tsp baking soda 1/2 tsp salt 1 cup chocolate chips 1/4 cup ground flaxseed

1. Preheat oven to 350 degrees
2. In a large bowl, cream shortening and sugars.
3. Add vanilla and beaten eggs.
4. In a separate bowl, combine flour, baking soda, chocolate chips and ground flax. Add to creamed mixture.
5. Drop by teaspoonful onto a cookie sheet, leaving 2 inches between cookies.
6. Bake 10 to 12 minutes, until golden.
7. Remove from sheet and cool.

Yield: 48 cookies

+Honey Nut Balls

Honey Nut Balls

Yields 14 Honey Nut Balls

• 1/4 C Natural Peanut Butter
• 1/2 C Clover Honey
• 1 tsp. Flax Oil
• 2 Tbs. Carob Chips
• 1/4 C Chopped Walnuts
• 1 C Brown Rice Chips

In a medium size mixing bowl, mix together the peanut butter, honey and flax oil. Add the carob chips, chopped walnuts and rice crispies. Mix gently until the crispies are well coated. Cover a large plate or container with wax paper. To make the balls - dip hands in a bowl of cold water and form the mixture into walnut sized balls. Refrigerate for several hours to chill

Variations: Spread the mixture out in a pan and use a fun or festive shaped cookie cutter. Decorate if desired. Another fun idea is to oil a muffin tin and shape the mixture into the individual muffin cups. Chill. When ready to serve, remove and fill the cups with your favorite frozen ice cream. Stick in a candle for fun birthday cups and decorate if desired. You can even fill these cups with your favorite puddings.

+Entrees

+Citrus and Rosemary Pork

Citrus and Rosemary Pork

• 1/4 cup (a couple of glugs) dark molasses
• 3 tablespoons (3 splashes) balsamic vinegar
• 3 tablespoons extra-virgin olive oil
• 3 sprigs fresh rosemary, leaves finely chopped to equal 2 tablespoons
• 1 navel orange, zested
• 4 (1-inch thick) boneless, center cut pork chops
• Omega3 Chef Montreal Steak Seasoning
• Coarse salt and pepper

Combine first 5 ingredients in a bowl with whisk or fork.
Pat chops dry with paper towels and rub with seasoning. Turn chops in marinade and let stand 15 minutes.

Season chops with steak seasoning.

Grill chops on indoor electric grill preheated to high for 6 to 7 minutes on each side, or pan fry over medium high heat for same time under a loose tin foil tent in a nonstick skillet.

Yield: 4 servings
Preparation time: 5 to 8 minutes

+Oven "Fried" Chicken

Oven "Fried" Chicken

4 boneless, skinless chicken breasts 1/2 cup bread crumbs 1/2 cup ground flax seed 1/4 tsp garlic powder

1/2 tsp black pepper 1 tablespoon parsley 1 tablespoon parmesan cheese 1/4 tsp Italian seasoning to taste

1. Wash and pat dry chicken.
2. Dip chicken in Canola or olive oil
3. To make a flax breading, combine the bread crumbs, flax seed, garlic powder, black pepper, paarsley, parmesan cheese, and Italian seasoning in a plastic bag, seal and shake to blend.
4. Coat chicken in the flax breading.
5. Place breaded chicken breasts on a baking sheet and bake, uncovered, in a 375-degree oven for about 25 minutes, or until chicken is done and a golden brown.

Baking time: 25 minutes

+Honey Mustard Chicken

Honey Mustard BBQ Chicken

• 2 tablespoons vegetable oil
• 1/2 red onion, chopped
• 1/4 cup apple cider vinegar
• 1/4 cup brown sugar, a couple of handfuls
• 1 cup chicken stock
• 1/2 cup flaxseed
• 1/2 cup prepared honey mustard (recommended: Honey Cup brand)
• 1/2 teaspoon allspice, eyeball it
• 1/2 teaspoon curry powder, eyeball it
• 4 pieces boneless, skinless chicken breast
• 4 boneless, skinless chicken thighs
• Vegetable oil, for drizzling
• Salt and freshly ground black pepperPreheat grill pan or griddle over medium high heat.

Pour 2 tablespoons vegetable oil into a small saucepan over moderate heat. Add red onions and saute 3 to 5 minutes. Add vinegar and reduce by half, 1 to 2 minutes. Add brown sugar and cook 1 minute to incorporate. Whisk in broth and honey mustard, flaxseed, allspice and curry. Bring sauce to a bubble and reduce heat to lowest setting.

Coat chicken with a drizzle of oil and salt and pepper, to your taste. Place chicken on hot grill and cook 4 or 5 minutes, then turn. Baste chicken liberally with sauce and cook another 5 minutes. Turn once again and baste. Cook 2 or 3 minutes more to cook through and transfer chicken to a platter and serve.

+Meatloaf

Chicken Noodle Soup

• 2 lbs lean ground beef
• 1 cup skim milk
• ½ cup ground flax seed
• ½ cup dry bread crumbs
• ½ cup chopped onion
• 1 egg, beaten
• 1 tbsp Worcestershire sauce
• 1 tsp black pepper
• 1 tsp garlic powder
• 1 tsp dry mustard
• ½ tsp celery salt
• 1/4 tsp ground thyme
• 1/4 cup ketchup

In a large bowl, combine beef, milk, ground flax, crumbs, onion, egg, Worcestershire sauce, pepper, garlic, mustard, celery salt and thyme. Mix well.

Pat mixture into a 22 x 13 x 8 cm (9 x 5 x 3 inch) loaf pan. Spread ketchup over top of loaf. Bake at 180°C (350°F) 1 to 1 1/2 hours, until no pink remains.

Remove from oven and let stand 5 minutes. Remove from pan, place on platter to serve.

Yield: 8 servings

+Grilled T-Bones with Chipotle Chili Rub

Grilled T-Bones with Chipotle Chili Rub

• 2 sticks butter
• 3 tablespoons finely chopped cilantro leaves
• 1 lime, juiced and zested
• 4 tablespoons US Omega 3 Foods Montreal Seasoning
• 1 tablespoon chipotle (smoky) ground chili powder or dark chili powder
• 1 tablespoon sweet paprika
• 4 T-bone steaks, 1 1/2 inch thick

Preheat a two-burner grill pan over high heat or a table-top electric grill to high or preheat the outdoor grill.

Cut butter into chunks. Place butter in a bowl. Place bowl in microwave and cook on high for 15 seconds. To chop herbs super-fine, hold the tip of your knife on a cutting board and move the back of your knife up and down very fast going over the herbs again and again. Stir in chopped cilantro and lime zest and juice into the butter using a rubber spatula. Transfer the butter onto a large strip of plastic wrap.

Gather the ends of the plastic wrap in on 1 hand and use a straight edge, like a small cookie sheet pan, to push the butter back and away from your body making the butter take on a log shape. Gently roll the log wrapped in plastic back and forth on the countertop to evenly round out the shape. Twist up the extra wrap on the ends and place the compound butter log into the freezer to make the butter cold enough to slice again.

Remove the steaks from the refrigerator and unwrap.

Combine the steak seasoning blend with hot chipotle pepper and sweet paprika. A tablespoon is about a palm full of powdered or ground seasonings. Rub the seasoning blend into the steaks, distributing the spices evenly among them. Go wash up. Using tongs, place steaks on screaming-hot grill, carefully place the thin tip of 1 steak facing the wide end of the next so that all 4 steaks fit onto the grill pan or grill grate at the same time. Cook steaks 6 to 7 minutes on each side for medium doneness. Remove steaks and let them rest so that the juices can redistribute, 5 minutes.

When ready to serve, top steaks with disks of sliced compound butter and serve with salad or vegetables on the side. The smashed cheesy potatoes and sauteed sliced vegetables make especially tasty side dishes for these steaks.

+Chicken Pot Pie

Chicken Pot Pie

1 whole chicken, cut in 8 pieces 4 cups reduced sodium chicken broth 1 large onion, sliced 2 stalks celery, cut into 1-inch pieces 1 bay leaf ¼ teaspoon black pepper

¼ cup all-purpose flour ½ cup cold water 1 16-ounce package frozen mixed vegetables ¼ cup ground flaxseed 1 pie crust

1. Preheat oven to 350 F.
2. In large sauce pan, place chicken, broth, onion, celery, bay leaf, and pepper.
3. Simmer until chicken is tender, about 1 to 1 ½ hour.
4. Remove chicken from stock. Pull chicken off of bone, discarding bone and skin.
5. Strain the liquid and skim fat off top of liquid.
6. In a bowl, make a slurry with water and flour, using a fork.
7. Stir into broth. Heat mixture until it boils and thickens, stirring constantly.
8. Add mixed vegetables, chicken, and flax back into mixture.
9. Place mixture into 4 individual baking dishes (coated with non-stick spray).
10. Cut pie crust into 4 pieces and roll into desired shape, top baking dish.
11. Bake at 350 F till golden brown, approximately 30-40 minutes.

Preparation time: 15 minutes

Cooking time: 2 hours

+Chicken Soup

Chicken Noodle Soup

6 cups reduced sodium chicken broth 1 cup cubed cooked chicken meat 1 rib celery, trimmed and diced 1/4 cup diced onion

1 cup Barilla Plus Penne noodles or your favorite pasta Pepper to taste Fresh chopped parsley for garnish 1/4 cup toasted flaxseed

1. In a stockpot, combine broth, chicken, celery, and onion. Bring to a full rolling boil.
2. Add noodles. Cook uncovered until tender, about 10 minutes after water returns to a boil.
3. In the final few minutes of cooking, add black pepper as desired.
4. Ladle out into individual bowls, garnished with a sprinkling of chopped parsley and toasted flaxseed.
5.  Toast whole flaxseed in a small flat pan, with a long handle. Cover securely.  Hold pan over high heat, shaking vigorously to keep the seeds from burning.  You will hear the flaxseed start to pop.  As soon as the popping stops, remove the pan from the heat and remove the cover.  It only takes a few minutes.

Preparation time: 15 minutes

Baking time: 15 minutes

Yield: 8 cups

+Winter Vegetable Soup

Winter Vegetable Barley Soup

Ingredients

5 cups vegetable broth 1/2 cup dried black-eyed peas 1/2 cup black barley or wheat berries, rinsed 1 lb. cabbage, shredded (about 6 cups) 2 large ribs celery, halved lengthwise and cut into 1/2-inch slices (1 cup) 2 large parsnips, peeled and cut into 1-inch chunks ( 1 1/2 cups) 1/2 tsp. salt Freshly ground black pepper to taste

Dilled Mustard Cream 3/4 cup reduced-fat sour cream 2 Tbs. Dijon mustard, preferably coarse grain, plus more to taste 3 Tbs. chopped fresh dill or 1 1/2 sp. dried 1 1/2 Tbs. fresh lemon juice, plus more to taste 1 cup diced, peeled carrot 1/2 oz. ( 1/2 cup loosely packed) dried porcini mushrooms 2 cups boiling water 2 tsp. vegetable oil 1 cup coarsely chopped onio

Directions

1. Put dried mushrooms in small bowl and pour boiling water over top. Cover and let steep until mushrooms are soft, about 10 minutes.
2. Meanwhile, heat oil in cooker over medium heat. Add onion and carrot and cook, stirring frequently, until vegetables are soft, about 5 minutes. Lower heat if the vegetables begin to brown during this period.
3. Using slotted spoon remove softened mushrooms and chop any large pieces. Pour mushroom broth into cooker, taking care to leave any sandy residue on the bottom of bowl. Add mushrooms, vegetable broth, black-eyed peas, and barley.
4. Lock lid in place. Over high heat bring to high pressure. Reduce heat just enough to maintain high pressure and cook for 12 minutes. Quick-release pressure. Remove lid, tilting it away from you to allow excess steam to escape.
5. Stir in cabbage, celery, parsnips, and salt. Return to high pressure and cook 8 minutes.
6. Meanwhile, make Dilled Mustard Cream. In medium bowl, mix sour cream, mustard, dill and lemon juice. Add more mustard or lemon juice to taste. Set aside.
7. After 8 minutes, quick-release pressure. Remove lid, tilting it away from you to allow excess steam to escape. Ladle out about 1/2 cup of broth and blend in 2 tablespoons of Dilled Mustard Cream. Stir this mixture back into soup. Taste soup and add a generous amount of pepper and more salt, if needed. Ladle soup into large bowls and spoon a dollop of Dilled Mustard Cream in the center of each portion.

Preparation time: 45 minutes

Yield: Serves 6

+Side Dishes

+Baked Beans

Baked Beans With Bacon

• 6 cups prepared barbecued baked beans, any brand -- the large can
• 3 slices bacon, chopped, 1/2-inch pieces
• 1 medium red onion, finely chopped
• 1/4 cup brown sugar
• 1/4 cup US Omega 3 Foods Dakota Seasoning
• 1 teaspoon coarse black pepper
• 2 tablespoons chopped parsley leaves, optional

Preheat oven to 425 degrees F.

Pour beans into casserole dish and place in oven.

In a small nonstick skillet, cook bacon over medium high heat 2 to 3 minutes. Add onions and cook 3 minutes longer. Slide the beans out of the oven. Scatter the onions and bacon around the beans. Sprinkle the brown sugar and black pepper over the onions.

Bake beans with toppings 10 minutes longer. Garnish the beans with parsley and serve.

+Black and White Risotto

Black & White Risotto

Ingredients needed:

• 1 cup black barley that has been parboiled for 45 minutes (until tender)
• 2 tablespoons olive oil
• 1 tablespoon butter
• 1 medium onion, chopped
• 1 cup Arborio rice
• One-half cup white wine or dry vermouth
• 4 cups chicken or vegetable broth
• One-half cup grated Parmesan cheese
• Fresh chopped parsley

Heat the olive oil and butter in a saucepan on medium-high heat.  Add the onion and sauté until soft. Add the rice and sauté until all the rice is coated. Add the vermouth or white wine, and stir until all the liquid is absorbed. Keep adding the hot broth, 1/2 cup at a time, until it is all absorbed in the rice and the rice is tender; add more liquid, if needed.

Gently fold in the black barley and simmer until broth has been absorbed.  Fold in the Parmesan cheese and the parsley.

*You may want to make extra, left over risotto makes a wonderful peasant lunch.  In a round skillet heat 2 tablespoons of olive oil, add your cold leftover risotto and press it down in the pan.  Reduce heat to simmer, cover and cook for 10 minutes. When done invert on a serving plate, cut into pie-shaped pieces, serve with a big tossed green salad.

Makes 6 servings

+Southern Style Green Beans

Southern Style Green Beans

• 1 1/4 pounds green beans, trimmed and chopped into 1-inch pieces
• 2 slices bacon, chopped
• 1 small onion, minced
• 1/4 cup US Omega 3 Foods Onion Seasoning
• 2 tablespoons red wine vinegar
• 2 teaspoons sugar

Cook green beans in 1-inch simmering water, covered, for 6 minutes. Drain and set aside. Return skillet to stove and set burner to medium high. Add bacon and brown. When fat begins to render, add chopped onions to the pan and cook until tender with the bacon. Add cooked green beans to the pan and turn to coat in bacon drippings and onions. When the beans are hot and bacon crisp at edges and onions translucent add vinegar to the pan and season with beans with sugar. Allow the vinegar to evaporate and the sugar to combine with pan drippings, 1 to 2 minutes, then serve.

+African-Spiced Black Barley with Tomato & Okra

African-Spiced Black Barley
with Okra and Tomatoes

Ingredients

• 1 1/4 cups black barley (about 1/2 pound)
• 3 1/2 tablespoons vegetable oil
• 1 medium onion, finely chopped
• 2 medium tomatoes, peeled and coarsely chopped
• 1 large garlic clove, minced
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 teaspoon cinnamon
• 1/4 teaspoon cayenne pepper
•  Pinch of ground cloves
• 1 cup water
• 1 pound small okra, stems trimmed
•  Salt

Preparation

1. In a medium saucepan, cover the barley with water and bring to a boil. Cover and simmer over low heat, stirring occasionally, until the barley has split and is tender but still slightly chewy, about 45 minutes. Drain the barley and transfer to a bowl.
2. Wipe out the saucepan and heat 1 1/2 tablespoons of the oil in it. Add the onion and cook over moderately low heat, stirring, until tender, about 5 minutes. Add the tomatoes and cook over moderate heat until their juices thicken, about 4 minutes. Add the garlic and cook until fragrant, about 2 minutes. Add the cumin, coriander, cinnamon, cayenne and cloves and cook, stirring, until fragrant, about 3 minutes. Add the barley and the water, cover and simmer over low heat until the flavors are nicely blended, about 4 minutes.
3. In a large skillet, heat the remaining 2 tablespoons of oil until almost smoking. Add the okra and cook, turning once, until browned on both sides, about 6 minutes. Season the okra with salt and stir into the barley. Season the barley with salt and serve hot.
Make Ahead: The recipe can be prepared through Step 2 and refrigerated for up to 2 days. Bring back to a simmer before proceeding.