It's Easy to Make Flax Oil Part of Your Healthy Lifestyle!
	Just add a tablespoon to your favorite salad dressing, hot cereal or smoothie for a healthy, great-tasting treat! Or try one of these quick, simple recipes taken from: "Flax for Life!"101 Delicious Recipes and Tips Featuring Fabulous Flax Oil, by Jade Beutler The Healing Power of Flax by Herb Joiner Bey, N.D The Oil Protein Diet Cookbook by Dr. Johanna Budwig.

Breakfast and Bread Recipes	Quick and Easy Oatmeal Buttery Banana Pancakes Hot Carob Cereal Flax Bran Muffins Flax, Bran and Fruit Bars Whole-Grain Flax Bread Apple Muesli Bran Vita-Flax Quick Bread Pineapple-Strawberry Smoothie Low-Carb Breakfast Recipe

Soups, Vegetables & Entrees	Black Bean Soup Split Pea Soup Angel Hair Pasta with Fresh Tomato Sauce Whipped Acorn Squash and Yams Mushroom Stroganoff

 

Breakfast and Bread Recipes

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Quick and Easy Oatmeal
1 cup quick oats dash of cinnamon
2 cups rice milk, soy milk, milk, or water raw honey to flavor
1/4 cup raisins 2 tablespoons BioNatures' organic flax oil
1/4 teaspoon vanilla plain nonfat yogurt to top

• Combine the oats, milk, and raisins in a saucepan.
• Bring to a boil. Cook about 1 minute over medium heat, stirring occasionally.
• Remove from heat. Add the vanilla, cinnamon, and honey. Stir in the flax oil.
• Serve topped with yogurt.
SERVES 2 TO 3

Buttery Banana Pancakes(from The Healing Power of Flax by Herb Joiner Bey, N.D)

The illusion of buttery-rich pancakes made easy by combining maple syrup with flax oil.

Syrup
1/4 cup pure maple syrup
1/4 cup BioNatures’ organic flax oil

Pancakes
1-1/2 cups whole wheat pastry flour
1-3/4 cups rice milk, soy milk, or nonfat milk
1/4 teaspoon salt or salt substitute
1 tablespoon butter or extra virgin olive oil
3 teaspoons baking powder
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 butter or 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.
SERVES 2 TO 3

Hot Carob Cereal (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. Serves 1-2

Flax Bran Muffins

• Vegetable cooking spray
• 1 cup all-purpose flour
  
• 1 1/2 teaspoons baking powder
  
• 1/2 teaspoon baking soda
  
• 1/2 teaspoon salt
  
• 1 1/4 teaspoons cinnamon
  
• 1/4 cup margarine
  
• 1/2 cup brown sugar
  
• 2 eggs
  
• 1/4 cup molasses
  
• 1 cup skim milk
  
• 1 1/2 cups bran
  
• 1/3 cup raisins
  
• 1/3 cup flax seed
• Spray muffin tins with cooking spray. In a medium size bowl, sift all-purpose flour, baking powder, baking soda, and salt together. Add cinnamon, and set aside. In a large bowl, cream margarine, brown sugar, and eggs. Add molasses, and beat together well. Add milk and next three ingredients, mixing well. Stir in flour mixture, and mix all together just until moistened.
• Fill prepared muffin tins 2/3 full. Bake at 400o for about 17 minutes or until lightly browned.
  Yield: 18 muffins.

Flax, Bran and Fruit Bars

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. Makes 12 bars.

                 Whole-Grain Flax Bread

1 1/4 cups ground flax seed (BioNatures Vita Flax)
5 cups warm water
4 tablespoons softened raw honey
2 1/2 tablespoons instant yeast
1 cup oatmeal
4 cups unbleached white flour
1/2 cup whey powder
2 teaspoons salt
8 cups stone-ground whole wheat flour (approximately)
Combine the water, honey, and yeast. Let sit for 3-4 minutes.

In a separate bowl, mix the oatmeal, unbleached flour, ground flaxseed, whey powder, and salt. Add these dry ingredients to the yeast mixture and mix well.

Beat for 5 minutes by hand, then add the whole wheat flour and mix until dough is quite stiff. (If using a bread kneading machine, add the whole wheat flour and mix on high speed for 5 minutes.) Knead. Let rise 15 minutes. Punch down and let rise another 15 minutes. Punch down and shape into loaves. Let the bread rise until doubled in size. Bake loaves at 350° for 40-45 minutes. Makes 2 Loaves

Apple Muesli

Popularized in Europe, muesli is a tremendously healthy way
to start your day.

2 tablespoons oatmeal
4 teaspoons water
2 apples
2 ½ tablespoons wheat germ
juice of ½ lemon
3/4 cup yogurt
1 tablespoon raisins
2 tablespoons organic flax oil
2 tablespoons raw honey
3 tablespoons chopped walnuts
Soak the oatmeal overnight in the water.
Grate the apple or process in a food processor.
Combine all ingredients and mix well. Eat immediately.Serves 2

        Bran Vita-Flax Quick Bread

2 cups BioNatures' Vita-Flax
1 cup Whole Wheat Flour
1 cup all purpose flour
1 tsp salt
2 tsp baking soda
4 egg whites or 2 eggs
Grated peel from 2 lemons (save lemons for juice)
½ cup raw honey or sugar
2 cups either raisins, prunes or dates (soak ahead a few minutes: drain)

Squeeze lemons for juice, adding enough buttermilk to yield 1½ cups liquid. Preheat oven to 325 F. Combine ingredients in descending order and mix thoroughly.Bake in 6 lightly buttered, small loaf pans (3" x 7") for 40 minutes at 325 F. Makes 6 small loaves

Pineapple-Strawberry Smoothie (Flax for Life! book)

1 1/2 cups chilled pineapple juice
2 tablespoons BioNatures' flax oil
4 tablespoons nonfat yogurt
10 frozen strawberries
ice cubes

In a blender, combine ingredients in the order listed and puree to a smooth consistency, adding ice cubes as needed. Pour into a tall glass and enjoy!

Low-Carb Breakfast Recipe - from Hannelore Volkman, Fillmore, New York

Mix in blender: 1/2 cup soy milk (milk or juice)
1 apple or any fruit
1 small handful nuts
1 small handful dates
Blend well on high and add 3 tablespoons BioNatures' Vita Flax.

Salads, Dressings & Dips

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Miso-Ginger Dressing

1 cup water
1/2 tablespoon peeled and chopped fresh ginger
1-1/2 tablespoons mellow white miso
1 tablespoon lemon juice
1 tablespoon tahini
1/2 scallion, chopped
2 cloves garlic, chopped
3 tablespoons BioNatures' organic flax oil
• Combine all ingredients in a blender or food processor and process until creamy.
MAKES 1-1/3 CUPS

Orange-Sesame Seed Dressing (Flax for Life! book)

3/4 cup orange juice
1/4 cup BioNatures flax oil
3 tablespoons sesame seeds

Blend all ingredients together vigorously in a mixing bowl, shaker bottle or blender. Delicious over salad or fresh cut-up fruit

Herbal Bouquet Salad Dressing

2 cloves garlic, crushed 1/4 teaspoon dried oregano
1/4 cup BioNatures' organic flax oil
1/2 teaspoon dried savory
1/4 cup extra virgin olive oil
1/4 teaspoon ground coriander
4 tablespoons lemon juice
1/8 teaspoon dried sage
1/2 teaspoon dried basil
salt or salt substitute to taste
1/2 teaspoon dried chervil
2 teaspoons Dijon mustard
1/4 teaspoon dried thyme
1 tablespoon mayonnaise or eggless mayonnaise

• Combine all ingredients in a blender or food processor and process to an even consistency. Makes about 3/4 Cup

Fresh Mexican Salsa
A zesty traditional Mexican salsa made even better with the addition of flax oil. Great as a dip for tortilla chips or as a sauce on enchiladas, burritos, and tacos.

3 tomatoes, diced 1 small jalapeño pepper
4 sprigs fresh cilantro
1/2 cup tomato sauce
1/2 medium onion, diced
3 tablespoons BioNatures organic flax oil
1 scallion, chopped

• Combine the tomatoes, cilantro, onion, scallion, and jalapeño pepper in a blender or food processor and process to desired consistency, chunky or saucy.
• In a separate bowl, combine the tomato sauce and flax oil. Stir to a uniform consistency.
• Mix everything together and chill until ready to serve. Makes 2 Cups

Hummus
A fantastic-tasting Middle Eastern dish to be used as a dip or as a filling in pita sandwiches. An excellent source of complete protein and, now, essential fatty acids.

1-15 oz. can or 1 2/3 cups cooked garbanzo beans (chickpeas)
1/4 cup tahini (sesame seed paste)
3 tbsp. BioNatures Flax Seed oil
1/4 tsp. ground coriander
1/4 tsp. paprika
2 tbsp. minced fresh parsley for garnish
3 tbsp. lemon juice
2 medium cloves garlic
1/4 tsp. ground cumin
1/4 cup minced scallions
dash of cayenne

In a blender or food processor, process the garbanzo beans, tahini, lemon juice, and flax oil until the mixture reaches the consistency of a coarse paste. Use as much of the garbanzo liquid or water as needed. Add the garlic, coriander, cumin, paprika, and cayenne and blend thoroughly. Transfer the hummus to a bowl and stir in the scallions. Cover the hummus and refrigerate. Garnish with parsley before serving. Makes about 2 1/2 cups

Guacamole
A great dip containing healthful essential fatty acids

2 ripe avocados, peeled and quartered
1 tbsp. (packed) chopped fresh cilantro leaves
2 tbsp. BioNatures' Flax Seed oil
dash of salt
2 cloves garlic
pressed cilantro, cayenne and a wedge of lime for garnish
1 jalapeno pepper, seeds removed
2 to 3 tbsp. chopped onion
dash of cumin powder
1/2 tbsp. lemon juice

Place the avocados in a food processor and puree. Add the remaining ingredients and puree to a thick, even consistency. Transfer to a small bowl and garnish with cilantro, cayenne and a lime wedge.

Soups, Vegetables & Entrees

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Black Bean Soup
This soup can be made up to 4 days ahead: simply pour it into an airtight container, refrigerate, and reheat to serving temperature.

2 teaspoons extra virgin olive oil
4 cups cooked black beans
2 medium red onions, chopped
2 cups water
1 jalapeño pepper, minced 2 tablespoons BioNatures organic flax oil
2 large cloves garlic, minced
2 tablespoons sour cream or plain nonfat yogurt to top
1 teaspoon ground cumin
1/2 teaspoon chili powder

• Heat the olive oil in a medium saucepan. Add the onions and jalapeño pepper. Sauté over moderate heat, stirring frequently, until the onions begin to brown, about 4 minutes.
• Stir in the garlic and reduce the heat to low. Cook, stirring constantly, for 1 minute. Stir in the cumin and chili powder.
• Combine the onion mixture, beans, and water in a heavy pot. Cook over low heat, stirring occasionally, until the beans are hot, about 5 minutes.
• If a smooth texture is preferred, transfer the soup to a food processor or blender and puree until smooth.
• Once the soup is removed from heat, stir in the flax oil.
• Top with a dollop of sour cream or yogurt.
SERVES 4

Split Pea Soup
A warming and nourishing soup

5-1/2 cups water
dash of cayenne
1-1/2 cups split peas, rinsed and drained
1/2 cup chopped green bell pepper
1 tablespoon concentrated vegetable stock or 1 vegetable bouillon cube
1/2 cup minced carrot
1/2 cup quartered and thinly sliced carrot
1/2 tablespoon onion powder
3 tablespoons BioNatures' organic flax oil
1/2 teaspoon dried dill weed or 1 tablespoon minced fresh dill

• Bring the water to a boil in a large pot. Stir in the peas with the vegetable stock or bouillon cube.
Cover and cook over low heat for 1 hour.
• Add the remaining spices and vegetables. Cover and simmer for 20 to 25 minutes.
• Remove from heat and cool to serving temperature.
• Stir in the flax oil and serve. SERVES 6

Angel Hair Pasta with Fresh Tomato Sauce

8 ounces angel hair pasta
1/4 teaspoon salt or salt substitute
3 large beefsteak tomatoes, freshly ground black pepper to taste cut into 1/2 -inch cubes
2 tablespoons BioNatures' organic flax oil
1 large clove garlic, crushed
1/4 cup chopped fresh basil or 2 teaspoons dried basil

• Prepare the pasta according to directions on package.
• Combine the tomatoes, garlic, basil, salt, and pepper. Add the flax oil and whisk well.
• Add half of the sauce to the hot pasta and mix.
• Top with the remaining sauce.
SERVES 4

Whipped Acorn Squash and Yams
A twist on tradition by adding flax oil.

2 large acorn squash, halved
cinnamon
2 large or 4 medium yams
grated nutmeg
1/2 cup fresh orange juice
3 tablespoons BioNatures' organic flax oil
1 tablespoon pure maple syrup
• 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 flax oil. Whip or mash together.
SERVES 6

Mushroom Stroganoff
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 sauté until soft. Add the mushrooms and sauté 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. Serves 2