Flax Recipes


 

 

New! The Flax Family Favorite Cookbook

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Flax Family Favorite Cookbook (PDF: 1605KB)


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 1.1 g    
     Monounsaturates 0.5 g    
     Saturates 0.2 g    
     Cholesterol 0.1 mg    

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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 1.6 g    
     Monounsaturates 1.6 g    
     Saturates 3.1 g    
     Cholesterol 15 mg    

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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 3.9 g    
     Monounsaturates 8.5 g    
     Saturates 7.2 g    
     Cholesterol 104.2 mg    

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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 4.0 g    
     Monounsaturates 3.7 g    
     Saturates 1.8 g    
     Cholesterol 112.8 mg    

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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 5.6 g    
     Monounsaturates 4.0 g    
     Saturates 1.4 g    
     Cholesterol 23.6 mg    

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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 0.8 g    
     Monounsaturates 0.3 g    
     Saturates 0.2 g    
     Cholesterol 8.8 mg    

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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 2.5 g    
     Monounsaturates 2.3 g    
     Saturates 3.5 g    
     Cholesterol 25.1 mg    

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