Flax Seed Recipes Auntie’s Carrot Pie 5 carrots- peeled and grated 1/2 C oil 1/2 C brown sugar 2 eggs 1/2 C corn meal 1/4 C ground flaxseed Combine all ingredients except egg whites. Beat the egg whites until stiff. Fold in egg whites. Pour into a pie dish or ready-made pie crust. Sprinkle flaxseed on top. Bake for one hour at 350 degrees. Makes 1 pie. .......................................................................................................... Fruit Muesli You can make this delicious muesli yourself. Experiment with fruit combinations. It tastes best when the oats/rye are soaked overnight in enough water to cover ingredients. 2 oz oat flakes OR 1 oz. oats and 1 oz. rye flakes 1 serving fruit-apple, banana, berries, pear 5 oz. natural yogurt 1 t ground flax and pumpkin seeds 1/5 pint skim or soy milk Soak oats/rye overnight. Add skim or soy milk. Top with seasonal fruit, yogurt and seeds. Serves 1. .......................................................................................................... Pancakes 1 C oat flour 1 T flaxseed 1/2 t sea salt 1/2 t baking powder 1/2 t baking soda 1 egg, lightly beater 1/2 t plain soy yogurt 1/2 C plain fortified soy or rice milk Mix dry ingredients together in medium-size bowl. Mix egg, yogurt, and milk in small bowl. Slowly add egg mixture to flour mixture, taking care not to over stir. Ase a ladle to pour batter onto heated non-stick griddle. Makes about 6 pancakes. .......................................................................................................... Tropical smoothie 2 servings, 2 C each 1 medium banana 1 C sliced papaya 1/2 C flaked coconut 2 C crushed ice 1/2 C soy or rice milk, fortified with calcium 8 oz. soy yogurt, fortified with calcium if possible 1/4 C ground flax seed (or 2 T flax seed oil) 1 T honey 1 t vanilla Place all ingredients in a blender. Blend until smooth. This is also high in potassium and magnesium. Nutritional Facts: Calories: 480 Fat: 20g Fiber:10g Sodium: 83mg Carbs: 70g .......................................................................................................... Relaxant Tea 1 pint water 1 t chamomile leaves 1 t peppermint leaves 1 t honey (optional) Bring the water to boil. Place herbs in water and stir. Reduce heat to low and steep for 15 minutes. Since peppermint and chamomile help to relax your muscles and calm your mood, you’ll find this tea hits the spot after a long, stressful day. Nutritional Facts*: Calories: 320 Fat: 10g Fiber: 10g Sodium: 189mg Carbs: 36g *Calculated with soy milk .......................................................................................................... Fruity Salsa Makes 3 cups 1 pound red tomatoes, diced 1/2 C mango, peeled and diced 1/2 C papaya, peeled and diced 1/2 C diced red onion 1/2 C diced red bell pepper 2 T fresh basil, minced 2 T fresh cilantro, minced 2 T lime juice Combine all ingredients in a bowl. Mix well. Let stand at room temperature at least one hour. Nutritional Facts (serving size 3.5 oz.): Calories: 29 Fat: 0g Fiber: 1 g Sodium: 4 mg Carbs: 7g .......................................................................................................... Chicken soup with brown rice Makes about 6 servings 5 C low-sodium, low-fat chicken broth 3 carrots, peeled and cut into ? inch pieces 1 stalk celery, cut into ? inch pieces 1 sweet potato, peeled and cut into ? inch pieces 1 t salt 2 C cooked chicken, cut into bite size pieces 1 C cooked brown rice In 3-quart saucepan, combine carrots, celery, sweet potato, broth, and salt; heat to boiling over high heat. Reduce heat and simmer until vegetables are tender, about 15 minutes. Stir in chicken and rice; heat through. Nutritional Facts: Calories: 180 Fat: 5g Fiber: 2g Sodium: 510mg Carbs: 17g .......................................................................................................... Tofu and Veggie Pasta (serves 6) 1 pkg. rice noodles 1 12-oz pkg. of extra firm tofu 3 T olive oil, divided 5 T white vinegar 3 T honey 4 T soy sauce 3 T fresh mint, chopped 2 T roasted almonds, chopped 3 garlic cloves, minced 2 C of eggplant, cut in half lengthwise and sliced 3 red peppers, sliced 4 zucchini, sliced 3 C fresh bean sprouts 5-6 scallions, chopped Cook rice noodles, per directions. Place noodles in a large serving bowl and set aside. Cube tofu and cook in 1 T of olive oil for 5-7 minutes, or until brown. In a medium-sized bowl, mix vinegar, honey, soy sauce, mint, almonds and garlic. Set aside. In wok or large skillet, heat remaining olive oil. Add eggplant, red peppers, and zucchini. Sauté for 4-5 minutes. Add bean sprouts, scallions, and cooked tofu. Sauté another 3-4 minutes. Add vegetables and tofu to the rice noodles. Pour soy sauce and mint mixture over top. Mix well and serve. Nutritional Facts: Calories: 490 Fat: 20g Fiber: 6g Sodium: 778mg Carbs: 65g .......................................................................................................... Curried Greens 6 Servings When people hear the word "greens," I think they immediately conjure up childhood memories of overcooked lumps of vegetation they were forced to eat and hated. But the vegetable section of the grocery is a different world today, brimming with a variety of greens such as spinach, chard, kale, mustard, collards, and bok choy that are tasty as well as excellent sources of vitamins and minerals. Iron, calcium, and folic acid (an important B vitamin that helps prevent birth defects and offers protection from heart disease) are abundant in these leafy veggies. Greens can have strong tastes, but I encourage you to experiment with varieties you've never tried or haven't had in a while. I believe you'll be in for a pleasant surprise. Ingredients: 1 pound spinach, kale, collards, or beet greens (or mixture of all) 2 cloves garlic, pressed or minced 2-3 tablespoons curry powder 1 cup finely chopped tomatoes (fresh or canned) 1 tablespoon tomato paste 1 tablespoon dark-brown sugar 1 tablespoon canola oil 1 cup onion, finely diced 3/4 pound brown potatoes, peeled and cubed 1/4 cup chopped fresh cilantro (optional) Instructions: 1. Wash and drain greens, removing any coarse stems and midribs. Cut into half-inch strips. 2. In a small bowl, mix together garlic, curry powder, tomatoes, tomato paste, and sugar. 3. Heat the canola oil in a skillet and sauté onion over medium-high heat until it begins to brown. Add the spice-and-tomato mixture, mix well, and cook for a few minutes. 4. Add the potatoes and 2 cups water. 5. Mix well, bring to a boil, reduce heat, cover, and cook for 10 minutes. 6. Add greens and cook for 10 minutes more, or until potatoes are done. 7. Correct seasoning to taste. Garnish with the chopped fresh cilantro if desired. Nutritional Information: Per serving: 103 calories 3 g total fat (0 g sat) 0 mg cholesterol 19 g carbohydrate 4 g protein 4 g fiber 250 mg sodium .......................................................................................................... Tempeh Chili 4 Servings This is a high-protein chili with the benefits of soy. If you haven't tried tempeh (a fermented cake of soybeans and whole grains) it's a great substitute for ground meat. You can substitute any canned beans for the kidney beans. Ingredients: 2 tsp olive oil 1 onion, chopped 4 cloves garlic, minced 1 8 oz cake of tempeh, crumbled 1 can organic crushed tomatoes 1 can kidney beans, drained and rinsed 1 green pepper, diced 1 red pepper, diced 2 jalapeno peppers, seeded and diced 1/2 cup cilantro (fresh)chopped 1 tbsp cumin, ground 1 tsp salt 1 small can chipotle chili en adobo (optional) Instructions: Heat the olive oil in a large saucepan. Add the chopped onion, red and green peppers, jalapenos and the crumbled tempeh and stir fry for five to six minutes. Stir in the cumin and salt. Add the canned tomatoes, kidney beans, chopped cilantro and chipotle pepper if you're using it. Allow the mixture to simmer for about 40 minutes. Sprinkle with low-fat cheddar cheese if you like. Nutritional Information: Per serving: 341 calories 5 g total fat (1 g sat) 2 mg cholesterol 41 g carbohydrate 26 g protein 16 g fiber 460 mg sodium .......................................................................................................... Garlic Broth 4 Servings Garlic is one of my favorite foods. It's an herb with remarkable medicinal properties, and it tastes great too. Garlic is a cardiovascular tonic, lowering blood pressure and cholesterol levels and inhibiting blood clotting. It's also a powerful germicide and may protect against some carcinogens. The smell of garlic cooking has extremely positive associations for me -- it's comforting and homey. Nor do I have any problem smelling it on other people. If you eat garlic regularly (and with a good attitude), you won't smell of it. It's better for you in its natural state, raw or lightly cooked rather than dried as powder or in capsules. Enjoy the smell, taste and healthful effects of the whole, fresh herb. Ingredients: 6 cups vegetable stock 1 1/2 tablespoons olive oil 1 head garlic, peeled and coarsely chopped 1/2 Turkish bay leaf 1/4 teaspoon dried thyme Pinch dried sage Salt to taste Instructions: 1. To the vegetable stock, add the olive oil, bay leaf, garlic, thyme and sage. 2. Bring to a boil, reduce heat, cover and simmer for 30 minutes. Add salt to taste. 3. Strain. Good as is, or use as a base for soups. Nutritional Information: Per serving: 110 calories 6 g total fat (1 g sat) 11 g carbohydrate 5 g protein 0 g fiber 150 mg sodium .......................................................................................................... Apple Bran Muffins 2 C whole wheat flour 1 ½ C wheat bran ½ tsp salt 1 ¼ tsp baking soda ½ tsp nutmeg, cinnamon and allspice 1 T grated orange rind 1 C chopped apple (1 apple) ½ C raisins ½ C chopped nuts or sunflower seeds Juice of one orange Scant 2 C buttermilk or sour milk 1 beaten egg ½ C blackstrap molasses 2 T oil Preheat oven to 350 degrees. Toss flour, bran, salt, soda, and spices together with fork. Stir in orange rind, apples, raisins, and nuts or seeds. Pour the juice of one orange into a 2 cup measure and add buttermilk to make two cups. Add to egg, molasses, and oil, and stir thoroughly. Stir liquid ingredients into dry ingredients with a few swift strokes. Pour into greased muffin tins, filling them two-thirds full, and bake for 25 min. Makes 24 two inch muffins. .......................................................................................................... Peppers, White Beans and Pesto 2 Servings This is a quick pantry dish with intense flavors. Ingredients: 1/2 cup jarred roasted red peppers, cut in strips 1 15-oz can cannellini beans, rinsed and drained 2 cloves garlic, minced 2 tbsp prepared pesto Instructions: 1. Mix together red peppers, beans and garlic in a small saucepan. Cook over low heat until warmed through. 2. Stir in pesto and serve. Nutritional Information: Per serving: 266 calories 4 g total fat (1 g sat) 0 mg cholesterol 43 g carbohydrate 17 g protein 11 g fiber 497 mg sodium .......................................................................................................... YAMMIT! Fat Burner Shake Ingredients 12 oz Pure water 2 oz. Jay Robb's Whey, Egg White or Soy Protein 2 tsp. flax seed oil 1/3 scoop of YAMMIT! Directions Blend Until Creamy Smooth Click here to view more Jay Robb Recipes .......................................................................................................... Kale Salad 2 bunches kale 1/4 cup lemon juice 1/4 cup Braggs Liquid Aminos 1/4 cup flax seed oil cucumber celery 1 cup soaked sunflower seeds onion avocado red, orange, yellow bell pepper garlic Remove kale from stems and tear into smaller pieces. Massage lemon juice into kale. Add Braggs Liquid Aminos and flax seed oil. Let stand about 20 minutes. Add remaining ingredients and enjoy! .......................................................................................................... Green Energy Soup 1 apple 1 lime 1" ginger root handful spinach 2 celery 1/3 seedless cucumber Optional: avocado garlic clove parsley Place in VitaMix or blender and add desired water and blend.