cooking with ground flax seed

COOKING WITH GROUND FLAX SEED

Preparation:
To preserve freshness and nutrient value, flax seed should be stored whole and ground as needed.

Flax Seed can be ground to a granular consistency with the aid of a Coffee Grinder, Blender, Bamix or Grain Grinder.

The following is a proven recipe that can aid in bringing your body back to health.

INGREDIENTS FOR 2 SERVINGS

Rolled Oats
Cream Of Wheat
Red River or Sunny Boy Cereal
Wheat Bran
Oat Bran
Ground Flax Seed
Raisins
Water

6 Tbsp.
1 Tbsp
3 Tbsp.
1 Tbsp.
1 Tbsp.
2 Tbsp.
3 Tbsp.
2 1/2 Cups

1. Place the following ingredients in a medium pot:
• 2 1/2 cups water
• 6 Tbsp. rolled oats
• 1 Tbsp. cream of wheat
• 3 Tbsp. red river or sunny boy cereal
• 1 Tbsp. wheat bran
• 1 Tbsp. oat bran

2. Bring to a boil (stir frequently).

3. Reduce heat and simmer for 3 to 5 minutes (continue stirring).

4. Remove from heat - Sprinkle with:
• 1 teaspoon brown sugar
• 2 tablespoons of ground flax seed
• top with raisins.

Flax seed is an excellent substitute for cooking oil or shortening. Example: 3 cups of ground flax seed replaces 1 cup of oil or shortening.

Ground flax seed is an excellent substitute for eggs in many recipes. 1 tablespoon ground flax seed + 3 tablespoons water is equivalent to 1 egg.

1. Grind 1 tablespoon flax seed to a free flowing granular consistency.
2. Place the ground flax seed in 3 tablespoons warm water.
3. Soak for 3 to 5 minutes.
4. Add to recipe as you would an egg.

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

INGREDIENTS

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	�
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

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

INGREDIENTS

250 mL	long grain rice	1 cup
500 mL	water	2 cups
2 mL	salt	� tsp
25 mL	canola oil	2 tbsp
3	eggs, beaten well	3
125 mL	diced cooked ham or any meat	� 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	� 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

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

INGREDIENTS

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	� 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.

INGREDIENTS

325 mL	butter	1 1/3 cups
300 mL	granulated sugar	1 1/4 cups
375 mL	lightly packed brown sugar	1 � cups
575 mL	flax seed	2 1/3 cups
3	large eggs	3
7 mL	vanilla	1 � tsp
825 mL	all-purpose flour	3 � 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 � 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

Ground flax seed works well on just about anything - salads, cereal, vegetables, ice cream, pancakes, bread, muffins, biscuits, etc. Ground flax seed causes baked goods to brown more rapidly.

STORAGE
Whole flax seed can be stored at room temperature for up to a year.

How to Reach Us
Tel: 1-403-364-2888 / 364-2802 (9 am - 5 pm MST Weekdays)
Fax: 1-403-364-2889
Email:

Eco-Vie A Div of Ecochem Inc.
Box 1388
Hanna, Alberta
Canada T0J 1P0