Recipes

Feeling hungry?

Take a look at some very healthy and nutritous recipes!

FLAX SEED CRACKERS

FLAX FRIED RICE

TWO-HOUR BUNS

FARMLAND FLAX COOKIES

ORANGE BRAN FLAX MUFFINS

ORZO, LENTIL AND FLAX SOUP

MEAT LOAF

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Flax Seed Crackers - Easy and delicious.

50 mL	flax seed	1/4 cup
50 mL	ground flax seed	1/4 cup
375	mL all-purpose flour	1 ½ cups
2 mL	baking powder	½ tsp
2 mL	salt	½ tsp
20 mL	margarine or butter, softened	4 tsp
125 mL	skim milk	½ cup

In a bowl of a stand-up mixer, add flax seed, ground flax, flour, baking powder, salt and margarine or butter. With the paddle attachment, mix on low speed until the mixture resembles a coarse meal.
Stir in milk and mix until mixture forms a soft dough. (You can also mix the dough by hand.)
Wrap dough in plastic wrap and chill 10 minutes.
Divide the dough into quarters. Turn out onto a lightly floured board. Roll out very thin to a rectangle 2 mm (1/16 inch) thick. Cut into 6 cm (2 ½ inch) squares.
Transfer to an ungreased baking sheet.
Repeat with the remainder of the dough.
Preheat oven to 160° C (325° F).
Bake 20 minutes until crisp and golden.

Variations:

Onion: 15 mL (1 tbsp) powdered onion soup mix.
Cheese: 250 mL (1 cup) grated cheddar cheese.
Italian: 15 mL (1 tbsp) oregano and 250 mL (1 cup) grated mozzarella cheese.

Yield: 24 crackers

Serving Size: 1 - 6 x 6 cm (2 ½ x 2 ½ inch) cracker

Single Serving Nutrient Values

Calories	56	Sodium	59 mg
Protein	1.7 g	Potassium	66 mg
Carbohydrate	7.9 g	Folate	14 mg
Fibre	0.9 g
Fat	1.9 g
Polyunsaturates Monounsaturates Saturates Cholesterol	1.1 g 0.5 g 0.2 g 0.1 mg

Orzo, Lentil and Flax Soup
A tasty soup that will become a family favourite.

50 mL	butter	1/4 cup
1 medium	onion, finely chopped	1
1 medium	carrot, finely chopped	1
1	celery stalk, finely chopped	1
0.5	green pepper, finely chopped	½
1.25 L	boiling water	5 cups
75 mL	low sodium chicken soup base	1/3 cup
10 mL	granulated garlic	2 tsp
1	bay leaf	1
10 mL	Worcestershire sauce	2 tsp
796 mL can	tomatoes with herbs and spices; break up tomatoes	28 oz
75 mL	orzo pasta or any small soup pasta	1/3 cup
75 mL	dried lentils, rinsed	1/3 cup
5 mL	granulated sugar	1 tsp
75 mL	flax seed	1/3 cup

In a large pot, over medium to medium-low heat, melt butter.
Add onion, carrot, celery and green pepper. Gently saute over medium-low heat for 20 minutes, stirring occasionally.
Add boiling water, soup base, granulated garlic, bay leaf, 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: 250 mL (1 cup)

Single Serving Nutrient Values

Calories	153	Sodium	1247 mg
Protein	5.7 g	Potassium	237 mg
Carbohydrate	15.8 g	Folate	53 mg
Fibre	4.4 g
Fat	7.6 g
Polyunsaturates Monounsaturates Saturates Cholesterol	1.6 g 1.6 g 3.1 g 15 mg

Meat Loaf - One of life’s simple pleasures... just like grandma’s!

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

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 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	Folate	59 mg
Fibre	2.9 g
Fat	22.3 g
Polyunsaturates Monounsaturates Saturates Cholesterol	3.9 g 8.5 g 7.2 g 104.2 mg

Flax Fried Rice - Excellent as a light meal or a side dish... and kids like it!

250 mL	long grain rice	1 cup
500 mL	water	2 cups
2 mL	salt	½ tsp
25 mL	canola oil	2 tbsp
3	eggs, beaten well	3
125 mL	diced cooked ham or any meat	½ cup
175 mL	frozen mixed vegetables (carrots, peas, corn), thawed	3/4 cup
2	green onions, cut into 6 mm (1/4 inch) lengths	2
25 mL	soy sauce	2 tbsp
2 mL	sesame oil	½ tsp
50 mL	flax seed, toasted*	1/4 cup

Rinse rice well in a sieve under cold running water. In a medium saucepan, bring water and salt to a boil, add rice, bring to a boil again, stirring with a fork. Reduce heat, cover, simmer slowly 20 minutes. Remove lid, allow steam to escape. Fluff rice with a fork. Cool, cover and place in refrigerator overnight.
In a large non-stick skillet, over medium heat, heat canola oil.
Add egg and fry until half cooked.
Add rice, breaking up any lumps, stirring quickly to coat the rice.
Reduce heat to medium low; add ham, vegetables and green onions.
Cook, turning rice mixture gently but frequently, about 4 minutes.
Add soy sauce, sesame oil and flax seed. Reduce heat to low, cover and cook 3 minutes.

*To toast flax seed, spread flax seeds in small metal pan. Bake at 180°C (350°F) for 3 to 5 minutes. Stir while toasting.

Yield: 6 servings.

Serving Size: 250 mL (1 cup)

Single Serving Nutrient Values

Calories	266	Sodium	650 mg
Protein	10.9 g	Potassium	259 mg
Carbohydrate	32.7 g	Folate	44 mg
Fibre	2.7 g
Fat	10.3 g
Polyunsaturates Monounsaturates Saturates Cholesterol	4.0 g 3.7 g 1.8 g 112.8 mg

Orange Bran Flax Muffins - Whole oranges give these muffins a wonderful flavour.

375 mL	oat bran	1 ½ cups
250 mL	all-purpose flour	1 cup
250 mL	flax seed*	1 cup
250 mL	natural bran	1 cup
15 mL	baking powder	1 tbsp
2 mL	salt	½ tsp
2	whole oranges (washed, quartered, seeded)	2
250 mL	brown sugar	1 cup
250 mL	buttermilk	1 cup
125 mL	canola oil	½ cup
2	eggs	2
5 mL	baking soda	1 tsp
375 mL	raisins**	1 ½ cups

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 190¡ C (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	Folate	54 mg
Fibre	5.7 g
Fat	11.5 g
Polyunsaturates Monounsaturates Saturates Cholesterol	5.6 g 4.0 g 1.4 g 23.6 mg

Two-hour Buns - Simple and delicious... nothing beats fresh buns!

25 mL	fast rising instant yeast	2 tbsp
2 L	all-purpose flour	8 cups
175 mL	ground flax seed	3/4 cup
125 mL	granulated sugar	½ cup
2	eggs	2
5 mL	salt	1 tsp
750 mL	lukewarm water	3 cups

In a bowl, mix yeast, 1 L (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 180°C (350°F).
Bake 20 minutes. Remove and cool on a rack.

Yield: 4 dozen 10 cm (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	Folate	26 mg
Fibre	1.2 g
Fat	1.5 g
Polyunsaturates Monounsaturates Saturates Cholesterol	0.8 g 0.3 g 0.2 g 8.8 mg

Farmland Flax Cookies - A popular cookie that everyone loves.

325 mL	butter	1 1/3 cups
300 mL	granulated sugar	1 1/4 cups
375 mL	lightly packed brown sugar	1 ½ cups
575 mL	flax seed	2 1/3 cups
3	large eggs	3
7 mL	vanilla	1 ½ tsp
825 mL	all-purpose flour	3 ½ cups
15 mL	baking soda	1 tbsp
750 mL	oatmeal	3 cups

In a bowl, cream butter and sugars; add flax seed.
In another bowl, beat eggs and vanilla together. Combine with flax mixture.
Sift together the flour and soda. Mix in oatmeal and combine with other ingredients.
Form dough into 4 cm (1 ½ inch) round logs. Place in freezer and chill.
Preheat oven to 180°C (350°F).
Slice into .5 cm (1/4 inch) medallions.
Place on baking sheet leaving about 5 cm (2 inches) between cookies.
Bake 13 to 15 minutes.
Remove from sheet and cool.

Yield: 108 cookies (5 cm/2 inches)

Serving Size: 2 cookies

Single Serving Nutrient Values

Calories	185	Sodium	134 mg
Protein	3.7 g	Potassium	174 mg
Carbohydrate	23.9 g	Folate	33 mg
Fibre	2.2 g
Fat	8.8 g
Polyunsaturates Monounsaturates Saturates Cholesterol	2.5 g 2.3 g 3.5 g 25.1 mg