Flax Recipes

NO-BAKE SNACKS

3/4 cup Ground flaxseed
3 Tbsp Oat flour
1 1/2 tsp. cinnamon
1 1/2 tsp. cloves
2 Tbsp Peanut butter
1/2 cup rice syrup
Powdered sugar (optional)
1. Combine first flour ingredients in a small mixing bowl. 2. Add peanut butter and rice syrup, and knead mixture thoroughly by hand.
3. Tear pieces off and roll them between your hands into 1" balls.
4. Place balls on waxed paper. Dust very lightly with powdered sugar if desired.
5. Serve immediately or chill for future use.
Makes about 24 1" balls
Nutrient value Per Ball
50 cal./ 1g protein / 7g carbs / 2g fat / 0.5g sat. fat / 0mg cholesterol / 1g fiber / 8mg sodium / and 4g flaxseed.

ORANGE BRAN FLAX MUFFINS
Whole oranges give these muffins a wonderful flavor.

1 1/2 cup oat bran
1 cup all-purpose flour
1 cup flax seed*
1 cup natural bran
1 Tbsp. baking powder
1/2 tsp. salt
2 whole oranges (washed,quartered, seeded)
1 cup brown sugar
1 cup buttermilk
1/2 cup Canola oil
2 eggs
1 tsp. baking soda
1 1/2 cups raisins**
In a large bowl, combine oat bran, flour, flax seed, 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 until well blended. Stir in raisins.
Fill paper lined muffin tins almost to the top. Bake in 375° F oven for 18 to 20 minutes or until wooden pick inserted in centre of muffin comes out clean.
Cool in tins 5 minutes before removing to cooling rack.
*Flax seed may also be ground. Measure first, then grind or mill.
**For chocolate lovers, substitute white chocolate chips for raisins.
Yield: 18 muffins
Serving Size: 1 muffin
Single Serving Nutrient Values
Calories 275 / Sodium 236 mg / Protein 6.1 g / Potassium 439 mg / Carbohydrate 44.5 g / Foliate 54 mg / Fiber 5.7 g / Fat 11.5 g / Polyunsaturates 5.6 g / Monounsaturated 4.0 g / Saturates 1.4 g / Cholesterol 23.6 mg

1/4 cup butter
1 medium onion, finely chopped
1 medium carrot, finely chopped
1 celery stalk, finely chopped
1/2
5 cups boiling water
1/3 cup low sodium chicken soup base
2 tsp. granulated garlic
1 bay leaf
2 tsp. Worcestershire sauce
28oz. can tomatoes with herbs and spices; break up tomatoes
1/3 cup Orzo pasta or any small soup pasta
1/3 cup dried lentils, rinsed
1 tsp. granulated sugar 1 tsp
1/3 cup flax seed
In a large pot, over medium to medium-low heat, melt butter. Add onion, carrot, celery and green pepper. Gently sauté over medium-low heat for 20 minutes, stirring occasionally.
Add boiling water, soup base, and granulated garlic, bay leaf, and Worcestershire sauce, tomatoes with juice, orzo and lentils. Stir.
Slowly simmer for 1 hour with lid ajar, stirring occasionally until lentils are soft. Add sugar and flax seed. Stir and serve.
Yield: 10 servings
Serving Size: 1 cup
Single Serving Nutrient Values
Calories 153 / Sodium 1247 mg / Protein 5.7 g / Potassium 237 mg/ Carbohydrate 15.8 g / Foliate 53 mg / Fiber 4.4 g / Fat 7.6 g / Monounsaturated 1.6 g / Saturates 3.1 g / Cholesterol 15 mg

TWO-HOUR BUNS
Simple and delicious... nothing beats fresh buns!

2 Tbsp.fast rising instant yeast
8 cups all-purpose flour
3/4 cup ground flax seed
1/2 cup granulated sugar
2 eggs
1 tsp. salt
3 cups lukewarm water
In a bowl, mix yeast, 4 cups flour and ground flax. In a large bowl, beat sugar, eggs and salt. Add water and stir.
Add flour mixture to the liquid and beat until well blended. Add remaining flour and knead.
Let rise 15 minutes. Punch down and let rise again 15 minutes.
Punch down and form into buns. Place on greased baking sheet allowing 5 cm (2 inches) between buns.
Let rise one hour.
Preheat oven to 350°F. l Bake 20 minutes. Remove and cool on a rack.
Yield: 4 dozen 4 inch buns
Serving Size: 1 bun
Single Serving Nutrient Values
Calories 109 Sodium 55 mg / Protein 3.3 g Potassium 74 mg / Carbohydrate 20.3 g/ Foliate 26 mg / Fiber 1.2 g / Fat 1.5 g / Polyunsaturates 0.8 g / Monounsaturated 0.3 g / Saturates 0.2 g / Cholesterol 8.8 mg

PREVENTION'S FLAXSEED MUFFINS

1 1/4 cups flour
3 cups ground flaxseed
1 Tbsp Baking Powder
1/2 cup light molasses
3/4 cup fat-free milk
2 Tbsp canola oil
1/2 cup egg substitute
1. Preheat oven to 350 degrees
2. Whisk together flour, flaxseed and baking powder. In a separate bowl, stir together remaining (wet) ingredients.
3. Stir into dry ingredients until just moistened.
4. Pour into 2 3/4" muffin pan coated with vegetable spray.
5. Bake until done, about 18 minutes. Can be frozen for use as needed.
Makes 12 muffins: Nutritient Values:
196Cal, / 10g protein / 17g carbs / 12g fat / and 1g sat. fat / 3mg cholesterol / 8g fiber / 110mg sodium / 25g flaxseed
Note: we know this muffin is higher in fat than what we usually recommend, however, nearly half the fat is omega-3 alpha-linolenic acid, the plant version which is missing in most diets. We think it's worth finding room for this muffin in your daily low fat plan.

MEAT LOAF
One of life’s simple pleasures... just like grandma's!

2 lbs. lean ground beef
1 cup skim milk
1/2 cup ground flax seed
1/2 cup dry bread crumbs
1/2 cup chopped onion
1 egg, beaten
1 Tbsp. Worcestershire sauce
1 tsp. black pepper
1 tsp. garlic powder
1 tsp. dry mustard
1/2 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 9 x 5 x 3 inch loaf pan. Spread ketchup over top of loaf.
Bake at 350°F 1 to 1 ½ hours, until no pink remains. Remove from oven and let stand 5 minutes. Remove from pan, place on platter to serve.
Yield: 8 servings
Serving Size: 1 slice
Single Serving Nutrient Values
Calories 375 Sodium 258 mg / Protein 27.6 g Potassium 598 mg / Carbohydrate 15.5 g / Foliate 59 mg / Fiber 2.9 g / Fat 22.3 g / Polyunsaturates 3.9 g / Monounsaturated 8.5 g / Saturates 7.2 g / Cholesterol 104.2 mg