Flax World Class Recipes

7/31/2019 Flax World Class Recipes

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Front Cover

F l a x

WorldClass Recipes



German5 Bar ley an d Flax Beer

Bread6 Ca ra wa y M ul ti gr ain Bu ns7 Pea ch & Fl ax Co f f ee Ca k e

I tal ian9 Fl ax Po len ta wi th To m at o

Sauce10 Onion and Ol ive Focaccia

11 Veggie Ca lzones

Mediterranean13 Flax Coated Goat Cheese &

Apple Salad1 4 Fl ax Cr a ck e r s15 Herb & Gar li c Pi ta

Dow n South17 Lemon, Pecan and Flax

Pilaf18 Sweet Potato & Flax

Pancakes19 Fru it & B er ry Cobb le r20 Flaxseed, Turbinado Sugar

& Black Pepper PhylloShards

23 Ch i ck en w it h Fl ax and

Bourbon

English25 Th imb le Cook ies2 7 St r aw ber r y Rh ub ar b

Muf f ins2 8 Fl ax Sco nes29 Qu ick Seed Bread

Mexican31 Fiesta Sa lsa32 Pan Roast ed Po rk

Tender loin with Flax Cru st3 3 To rt il la s

Asian35 Sushi Rol ls wi th Flax

37 Pan Seared Tuna

Old World39 Peasant Soup wi th Flax

Farfel4 0 Gr ain Br ea d4 2 Fla x Fa rf el4 2 Fl ax Po rr i dg e

43 Nu tr i ti ona l I n f orma t ion4 6 Ack n o wl ed gem e nt s48 Con tact I nf o rma ti on

F l a x

WorldClass Recipes

Front Cover:

Grain Bread

Onion & Olive

Focaccia

Veggie

Calzones



F

lax has been valued thr oughout th e ages for food, f eed and f iber. Flatbreads

and cracker s; porr idges and gr ain br eads al l have an d cont inue to benef i t f rom flaxseed and oil. Historically, f lax has contributed to many of the world’s cultures

and cuisines.

Beer and caraway mak e i t Germ an; wine and tom atoes m ake i t I tal ian; chévre and pita

mak e i t Mediterranean; st icky rice and nori m ake Asian; cornm eal and bourbon

mak e i t southern. Flax ma kes it al l good!

Ex perien ce the t astes and tex tur es of these world class recipes or use them as a guide to

create you r ow n cul inary del ights. Enjoy the journ ey!

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Onion and

Olive Focaccia

Grain Bread





5

Deutschland G erman cuisine, at its best, can only be described as hearty servings of natural

and fr esh ingred ients accom panied by f ine beer. Breads are the undisputed

"staff of l i fe" with many made with barely, rye and whole wheat f lours and

sprink led with gr ains and seeds l ike f lax.

Barley and Flax Beer Bread

3 7 5 m L unbleached al l purpose f lour 1 1 ⁄ 2 cups1 7 5 m L bar ley f lour 3 ⁄ 4 cup

1 2 5 m L ground f lax seed 1 ⁄ 2 cup1 5 m L bak ing powder 1 tbsp.

5 m L b ak ing soda 1 tsp.2 m L salt 1 ⁄ 2 tsp.1 large egg 1

2 5 m L liquid honey 2 tbsp.1 3 5 5 m L can beer or 3 4 1 m L bott le 1

• Preheat oven to 180˚ C (350˚ F).• In a bowl, combine flours, ground flaxseed, baking powder, baking soda and salt. Stir well.• In anoth er bowl, beat together, with a for k , egg and h oney. Gent ly st ir in beer.• Add l iquid ingredients to dry ingredients and mix just unt i l m oistened.• Spoon into an 11 x 2 1 cm (4 1 ⁄ 2 x 8 1 ⁄ 2 inch) loaf p an that has been sprayed w ith a nonst ick

cooking spray.• Bake 4 0 to 50 min utes or un t i l wooden pick inserted in centre comes out clean.• Remove from pan and cool on a wire rack.

Note: De-alcoholized beer can also be used. Best eaten the same day but also tasty toastedthe next day.

Yield Ser ving

16 servings 1 - 1 cm ( 1 ⁄ 2 inch) slice

T a s t e t h e h e a r t y r i c h n e s s o f

German Cuisine

k cal 93 .58

prot g 3 .10

carb g 16 .22

f iber g 2 .09

f at g 2 .18

sat g .84

mono g .62

poly g .58

chol m g 13 .28

f ola m cg 18 .70

K m g 65 .51

Na m g 239 .12

Single Servin g

Nutrient Analysis

Caraway Mult igrain Buns

Barley and F lax Beer Bread



Caraw ay M ultigrain Buns

2 8 g pack ages act ive dr y y east 2(25 m L/ 2 tbsp.)

7 5 0 m L warm water, 4 0 to 45 ˚ C ( 1 00 to 1 1 0 ˚ F) 3 cups1 large egg, beaten 1

7 5 m L canola oi l 1 ⁄ 3 cup2 5 m L f ancy m olasses 2 tbsp.

1 0 m L caraway seed 2 tsp.7 m L salt 1 1 ⁄ 2 tsp.2 m L white v inegar 1 ⁄ 2 tsp.

2 5 0 m L whole wheat f lour 1 cup2 5 0 m L oat bran 1 cup2 5 0 m L r y e f lour 1 cup2 5 0 m L ground f lax seed 1 cup

5 0 m L whole f lax seed 1 ⁄ 4 cup5 0 m L sesam e seed 1 ⁄ 4 cup5 0 m L raw sunf lower seeds 1 ⁄ 4 cup

8 75 - 1 ,0 0 0 m L unbleached al l purpose f lour 3 1 ⁄ 2 - 4 cups1 egg white 1

1 5 m L water 1 tbsp.2 5 m L whole f lax seed 2 tbsp.1 5 m L caraway seed 1 tbsp.1 5 m L sesam e seed 1 tbsp.

• In a large bowl, dissolve yeast in war m water.• Add egg, oil, m olasses, caraway seed, salt and vin egar. Stir.• Add whole wheat and r ye f lours, bran, gr ound and w hole f lax seed, sesame and sunf low er

seeds. Beat unt i l sm ooth. Add enough f lour to for m a soft dough.• Turn onto f loured surface and kn ead unt i l smooth and elast ic, 6 to 8 m inutes.• Place in oiled bowl. Cover and let rise in a warm place until doubled in bulk, about 1 hour.• Punch dough down. Shape into 2 4 r ound bal ls, f lat ten each into 7 .5 cm ( 3 in ch) circ le.• Place on greased baking sheet 5 cm (2 inches) apart.

• Beat egg white with wa ter unt i l f rothy. Brush over buns. Sprink le whole f lax seed, carawayand sesame seeds on buns.

• Cover w ith oi led plast ic wrap. Let r ise unt i l double in bulk , about 50 min utes.• Preheat oven to 190˚ C (375˚ F) oven. Bake unt i l golden brown 22 to 24 minutes.

Yield Ser ving

24 servings 1 large bun

6

k cal 199 .79

prot g 6 .98

carb g 28 .41

f iber g 5 .33

f at g 8 .64

sat g 1 .97

mono g 3 .40

poly g 2 .94

chol m g 8 .85

f ola m cg 36 .99

K m g 177 .18

Na m g 151 .12

Single Servin g

Nutrient Analysis

F ood without hospitality is medicine.Indian (Tamil) Proverb



Peach & Flax Coffee Cake

1 7 5 m L natural bran 3 ⁄ 4 cup2 5 0 m L 1 % m ilk 1 cup

5 0 m L granulated sugar 1 ⁄ 4 cup1 large egg 1

2 5 m L f lax oil 2 tbsp.2 5 0 m L unbleached al l purpose f lour 1 cup

5 0 m L ground f lax seed1

⁄ 4 cup1 5 m L bak ing powder 1 tbsp.1 m L salt 1 ⁄ 4 tsp.1 3 9 8 m L (1 4 oz.) t in sliced peaches, 1

drained2 5 m L pack ed brown sugar 2 tbsp.2 5 m L granulated sugar 2 tbsp.1 5 m L unbleached al l purpose f lour 1 tbsp.

7 m L ground cinnam on 1 1 ⁄ 2 tsp.1 5 m L f lax oil 1 tbsp.

• Preheat oven to 190˚ C (375˚ F).• Grease and f lour a 20 x 2 0 cm (8 x 8 inch) pan.• In a small bowl, soak bran in milk 10 minutes.• In a lar ge bowl, whisk together sugar, egg and f lax oi l .• In another bowl, st ir together f lour, ground f lax seed, baking powder and salt .• Add f lour m ix ture al ternat ing wi th the bran mix ture to sugar and egg mix ture. St i r just

unt i l al l ingredients are moistened.• Spread batter into p repared pan.• Lay peaches in rows on top of batter.• In a small bowl, mix together brown and granulated sugar, f lour and cinnamon.• Stir in f lax oi l unt i l m oistened.• Sprinkle over peaches.• Bake 4 5 m inutes or un t i l wooden pick inserted in the centre of the cak e comes out clean.• Serve with a dol lop of v ani l la yogu rt or whipped cream if desired.

Yield Serving

9 servings 1- 6 x 6 cm (2 1 ⁄ 2 x 2 1 ⁄ 2 inch) slice

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k cal 180 .55

prot g 4 .83

carb g 30 .16

f iber g 4 .03

f at g 6 .41

sat g 1 .30

mono g 1 .37

poly g 3 .38

chol m g 25 .37

f ola m cg 27 .68

K m g 187 .12

Na m g 243 .98

Single Servin g

Nutrient Analysis



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I talian cuisine is a marriage of foods, food customs and regions. Polenta, pasta

and rice combined with great varieties of vegetables; specialty cheeses; herbs;

meats and seafood; and of course, olive oil and butter, showcase the culinary

delights of Italy.

Flax Polenta w ith Tomat o Sauce

1 L water 4 cups2 5 0 m L cornm eal 1 cup

5 m L salt 1 tsp.7 5 m L ground f lax seed 1 ⁄ 3 cup5 0 m L pack ed chopped parsley 1 ⁄ 4 cup

5 0 m L grated ligh t Parm esan cheese 1 ⁄ 4 cup5 m L whole f lax seed 1 tsp.

2 5 m L olive oi l 2 t bsp.1 L diced r ipe tom atoes ( approx im ately 5 - 6 ) 4 cups

salt and pepper to tasteol ive oi l for sautéing

• In a bowl combine cornmeal with 250 mL (1 cup) water.

• In a large saucepan bring remaining 750 mL (3 cups) water to a boi l .• Add cornmeal and salt to water, stirring constantly, until thickened.• Cover, reduce heat to low and cook 10 minutes longer. Stir occasionally.• Remove f rom heat, st ir in ground f lax , parsley an d Parmesan cheese.• Spoon into a 13 x 20 cm (5 x 8 inch) loaf pan. Sprink le with whole f laxseed. Cool 2 hour s.• In a medium pan, over medium heat, add oi l and diced tomatoes. Cook , st irr in g occasion-

ally until tomatoes are soft and sauce has thickened, about 8 minutes. Add salt and pep-per to taste.

• When polenta is cold cut into 1 6 1 cm ( 1 ⁄ 2 inch) slices.

• Heat a nonst ick pan over medium to medium low heat. Light ly oi l with ol ive oi l .• Add a few polenta slices, fry until golden, about 5 minutes on each side.• Keep warm whi le f ry ing the remainder of the polenta.• Serve w ith war m tomat o sauce.

Yield Serving

8 servin gs 2 slices polenta with 50 mL ( 1 ⁄ 4 cup) sauce

Italiano s

I n d u l g e i n t h e c u l i n a r y d e l i g h t s o f

Italian Cuisine

k cal 151 .63

prot g 4 .72

carb g 20 .74

f iber g 4 .01f at g 6 .80

sat g 1 .79

mono g 3 .42

poly g 1 .26

chol m g 1 .14

f ola m cg 25 .59

K m g 293 .26

Na m g 412 .63

Single Servin g

Nutrient Analysis

Flax Polenta

with Tomato

Sauce



1 0

Onion and Olive Focaccia

Bread:2 5 0 m L warm water, 40 to 4 5 ˚ C ( 10 0 to 1 1 0 ˚ F) 1 cup

5 m L granulated sugar 1 tsp.1 8 g pack age quick r ise instant y east 1

( 1 1 m L/ 2 1 ⁄ 4 tsp.)5 0 0 m L unbleached al l purpose f lour 2 cups

1 2 5 m L ground f lax seed1

⁄ 2 cup1 5 m L whole f lax seed 1 tbsp.5 m L salt 1 tsp.

2 5 m L canola oi l 2 tbsp.1 5 m L cornm eal 1 tbsp.

Topping:2 5 m L canola oi l 2 tbsp.

fr esh gr ound pepper to taste5 0 m L slivered red onion 1 ⁄ 4 cup5 0 m L sliced black or stu f f ed m anzan illo ol ives 1 ⁄ 4 cup2 5 m L f inely chopped f resh basi l 2 tbsp.1 5 m L grated Parm esan cheese 1 tbsp.

5 m L whole f lax seed 1 tsp.

• In a bowl, combine water and sugar. Stir well. Add yeast. Stir to dissolve.• In a lar ge bowl, combine f lour, ground f lax seed, whole f laxseed and salt . Mix wel l .• Add yeast mixture and canola oi l . Mix wel l to make a soft dough.

• Knead dough on f lour ed surf ace unt i l smooth and no longer st ick y, about 4 m inutes.• Place dough in a wel l greased bowl, tu rning over to grease top.• Cover loosely with plastic. Let rise in a warm place until doubled in size, 30 to 45 minutes.• Spray a bak ing sheet or pizza pan with a nonst ick cookin g spray. Sprink le with cornmeal.• Punch dough down and form into a bal l . Press with f ingers to form 25 cm (1 0 inch) c ircle• Place on pan , cover loosely with plast ic wrap. Let r ise unt i l double in bulk , (3 0 minu tes).• Place oven rack on second ru ng fr om bottom. Preheat oven to 20 0˚ C (4 00 ˚ F).• Mak e deep depressions in dough w ith f ing ers approx imately 5 cm ( 2 inches) apar t .

Drizzle canola oil over top and season with pepper.• Sprink le onion, ol ives, basi l , Parm esan an d wh ole f lax seed over top. Bak e unt i l l igh t ly

browned, 20 to 25 minutes.• Cut into 8 w edges and serv e warm .

Yield Serving

8 servin gs 1 wedgeee

k cal 240 .04

prot g 6 .39

carb g 31 .21

f iber g 4 .18

f at g 11 .57

sat g 2 .42

mono g 4 .81

poly g 3 .20

chol m g .50

f ola m cg 75 .99

K m g 144 .39

Na m g 348 .41

Single Servin g

Nutrient Analysis

T he only real stumbling block is fear of failure.In cooking you’ve got to have a ‘what the hell’ attitude.

Julia Child



1 1

Veggie Calzones

Dough3 7 5 m L unbleached al l purpose f lour 1 1 ⁄ 2 cups

1 2 5 m L ground f lax seed 1 ⁄ 2 cup5 m L granulated sugar 1 tsp.5 m L salt 1 tsp.

1 1 m L quick r ising y east 21 ⁄ 4 tsp.1 2 5 m L water, 50 to 5 5 ˚ C ( 12 0 to 1 3 0 ˚ F) 1 ⁄ 2 cup

2 5 m L canola oi l 2 tbsp.7 5 m L 1 % m ilk 1 ⁄ 3 cup

Fill ing

1 7 5 m L tom ato sauce2

⁄ 3 cup2 5 m L ground f lax seed 2 tbsp.2 5 m L grated Parm esan cheese 2 tbsp.

1 clove gar l ic, crushed 15 m L each crushed dr ied oregano and basil 1 tsp.

2 5 0 m L chopped m ushroom s 1 cup1 2 5 m L pineapple t idbits, wel l drained 1 ⁄ 2 cup

5 0 m L f inely chopped onion 1 ⁄ 4 cup5 0 m L f inely chopped green pepper 1 ⁄ 4 cup

1 2 5 m L grated, par t ial ly sk im m ed 1 ⁄ 2 cupMozzar ella cheese

1 5 m L cornm eal 1 tbsp.canola oil

• Dough: In a lar ge bowl combine f lour, ground f lax seed, sugar, salt and yeast. Add waterand oi l . St ir wel l with a fork.

• Add enough milk unt i l the dough forms a bal l . Knead well 2 minutes.• Place dough on l ight ly f loured surface, cover with bowl and let rest 1 0 m inutes.• Fil l ing: In a m edium bow l, mix together tom ato sauce, ground f laxseed, parm esan, garl ic,

oregano, basil, mushrooms, pineapple, onion, green pepper and cheese.• Preheat oven to 230˚ C (450˚ F). Sprinkle baking sheet with cornmeal.• Divide dough into 8 equal port ions. Rol l each piece into a 12 .5 cm ( 5 inch) circ le.• In centre of each circle place 50 mL ( 1 ⁄ 4 cup) of f i l l ing.• Fold dough ov er to for m a half circ le. Crim p edges wel l . With a fork or point of a sharp

knife, poke holes in top of each calzone for steam to escape.

• Place 5 cm (2 inches) apart on pr epared bak ing sheet. Light ly bru sh tops with canola oi l .• Bake 15 to 20 minutes or unt i l golden.• Remove from oven and let cool 10 minutes before eat ing.

Yield Serving

8 servin gs 1 calzoneee

k cal 206 .76

prot g 8 .38

carb g 26 .94

f iber g 4 .59

f at g 9 .01

sat g 3 .04

mono g 3 .43

poly g 2 .26

chol m g 5 .76

f ola m cg 63 .03

K m g 284 .40

Na m g 500 .70

Single Servin g

Nutrient Analysis





1 3

T he Mediterr anean, so rich in history, culture and cul inar y tradit ion, cont inues to

prod uce culina ry classics of uni versal appeal. Flax a dds fla vour, textu re and

nutrit ion to such classics as the ever popular pita and the impressive cracker.

Flax Coated Goat Cheese and Apple Salad

1 red apple, cored, sl iced into 1 2 wedges 11 green apple, cored, sliced into 1 2 wedges 1

2 5 0 m L water 1 cup2 5 m L lem on ju ice 2 tbsp.1 5 m L granulated sugar 1 tbsp.

Dressing:5 0 m L poaching l iqu id 1 ⁄ 4 cup2 5 m L pure m aple sy rup 2 tbsp.1 5 m L apple cider v inegar 1 tbsp.1 5 m L f lax oil 1 tbsp.

1 m L crushed thy m e 1 ⁄ 4 tsp.0 .5 m L ground cinnam on 1 ⁄ 8 tsp.

1 L pack ed baby greens (1 4 2 g bag) 4 cups1 4 0 g goat cheese rol l ( chév re) 5 oz.

2 5 m L whole f lax seed 2 tbsp.

• In a large saucepan, bring the water, lemon juice and sugar to a boi l .• Add apple slices and gently poach until tender-crisp, about 4 minutes.• Caref ully l if t out apple slices with slotted spoon. Set aside to cool. Reserv e liquid .• In a small bowl, whisk together poaching l iquid, maple syrup, v inegar, f lax oi l , thym e and

cinnamon.

• Divide salad gr eens am ong f our serving plates.• Roll goat cheese in whol e f lax seed to coat. Slice int o 1 2 slices.• Place 3 slices of cheese on t op of each salad. Arr ange 3 slices of red and gr een appl e on

each salad. Drizzle with 25 mL (2 tbsp.) salad dressing.

Yield Serving

4 servings 125 mL ( 1 ⁄ 2 cup)

editerranean

Mediterranean s

k cal 259 .84

prot g 9 .60

carb g 23 .46

f iber g 4 .53

f at g 15 .99

sat g 8 .40

mono g 3 .53

poly g 3 .28

chol m g 27 .65

f ola m cg 68 .75

K m g 380 .58

Na m g 201 .01

Single Servin g

Nutrient Analysis

Top:

Flax Coated

Goat Cheese &

Apple Salad

Flax Cracker s

Herb & Garl ic

Pitas

E x p e r i e n c e t h e c u l i n a r y d i v e r s i t y o f t h e

Mediterranean



Flax Crackers

7 5 0 m L whole wheat f lour 3 cups1 0 m L salt 1 tsp.

1 5 0 m L ground f lax seed 2 ⁄ 3 cup7 5 m L whole f lax seed 1 ⁄ 3 cup1 5 m L coarse black pepper 1 tbsp.1 5 m L steak spice 1 tbsp.

coarse salt (optional)3 7 5 m L warm water, 40 ˚ C ( 1 00 ˚ F) 1 1 ⁄ 2 cups

• In bowl of food processor, combine flour, salt, ground flaxseed, whole flaxseed, pepperand steak spice. Process 10 seconds.

• Add water al l at once and ru n processor un t i l dough f orm s a bal l ( about 2 0 seconds).• Adjust the dough with water or f lour, 15 mL (1 tbsp.) at a t ime to make a smooth dough

that is no longer st ick y to the tou ch.• Process an additional 60 seconds (to knead). Put dough in plastic bag or covered bowl

and let rest 30 min utes.• Preheat oven to 200˚ C (400˚ F).• Cut dough into 8 pieces and roll out into 22.5 cm (9 inch) circles. Place crackers on parch-

ment l ined cookie sheets.• Spray crackers with water and sprinkle with coarse salt or additional spice if desired.• Bake 1 0 to 1 8 m inutes or unt i l bl istered and l ight ly br owned and crisp. Check fr equent ly

as crackers dark en and get crisp quite quick ly n ear the end.• Serve whole or broken.

• Store at r oom temperatu re in plast ic wrap, bag s or covered t ins for up to on e week.

Alternate pr ocess: before bak ing cut into tr iangles or cut and deep fr y t o m ak e tort i l la chipstyle crack er. Note: Whole wheat f lour may be subst i tuted with 6 25 mL al l pur pose f lour(2 1 ⁄ 2 cups) an d 25 0 m L (1 cup) bran . Pepper and steak spice may be subst i tuted with 2 0 m L(4 tsp.) Montreal Steak Spice.

Yield Serving

Makes 8 lar ge round crackers 1 ⁄ 4 cracker

1 4

k cal 60 .07

prot g 2 .55

carb g 10 .21

f iber g 2 .70

f at g 2 .03

sat g .80

mono g .53

poly g .63

chol m g 0 .00

f ola m cg 5 .25

K m g 82 .77

Na m g 159 .18

Single Servin g

Nutrient Analysis

I feel a recipe is only a theme, which an intelligent cook can play each time with a variation.

Madame Jehane Benoit



Her b & Garlic Pita

6 2 5 m L unbleached al l purpose f lour 2 1 ⁄ 2 cups1 8 g pack age act ive dr y y east 1

( 1 1 m L/ 2 1 ⁄ 4 tsp.)5 m L granulated sugar 1 tsp.2 m L salt 1 ⁄ 2 tsp.

2 5 0 m L warm water, 40 to 4 5 ˚ C 1 cup

(100 to 110˚ F)5 0 m L ground f lax seed 1 ⁄ 4 cup1 0 m L whole f lax seed 2 tsp.1 0 m L crushed basi l 2 tsp.1 0 m L crushed oregano 2 tsp.

2 m L gar lic powder 1 ⁄ 2 tsp.1 5 m L f lax oil 1 tbsp.

• In mixer bowl, combine 250 mL (1 cup) f lour, yeast, sugar and salt .• Add water, beat 2 min utes on m edium speed.• Add 125 m L ( 1 ⁄ 2 cup) f lour, ground f lax , whole f lax seed, basi l , oregano and garl ic powder.

Beat on high 1 minute.• Add remaining f lour to m ake a sof t dough.• Knead dough on f loured surf ace unt i l smooth , 5 to 7 min utes.• Place dough in large oiled bowl. Turn dough to oil all sides. Cover.• Set in war m spot to r ise unt i l double in bulk , 1 h our.• Punch down dough, let r est 3 0 m inutes.

• Preheat oven to 220˚ C (450˚ F).• Divide dough into 6 equal pieces. Shape each into a ball.• On a f lour ed surf ace, rol l each bal l into a 15 cm (6 inch) circle.• Place pitas on lightly f loured baking sheets.• Bake in centre of oven unt i l pi ta is puffed and brown, 1 5 m inutes. Remove to counter.• Brush tops l ight ly with f lax oi l .• Let cool 5 minutes. Put in large plastic bag. Do not seal until completely cool.

Serving Suggestions:Use pitas as pizza base or stuff with Greek salad or split into two rounds, cut each into eightwedges and bake unt i l dry at 170C˚ (325F˚) to create tort i l la chips.

Yield Serving

6 servin gs 1 whole pita

1 5

k cal 230 .07

prot g 7 .06

carb g 40 .38

f iber g 3 .24

f at g 4 .78

sat g 1 .24

mono g 1 .11

poly g 2 .31

chol m g 0 .00

f ola m cg 1 02 .2 9

K m g 75 .89

Na m g 163 .32

Single Servin g

Nutrient Analysis

T he discovery of a new dish does more for happiness of the human race than the discovery of a star. Antheline Bril lat-Savarin





A m erica, l ik e Canad a, boasts a rich and varied ethn ic herit age. The South , l ike

other r egions retains i ts own unique food customs, fest ivals and f ood tr adit ions

with pride, ut i l iz ing local ingr edients.

Lemon, Pecan and Flax Pilaf

2 5 m L olive oi l 2 t bsp.1 2 5 m L f inely chopped onion 1 ⁄ 2 cup

2 5 0 m L long grain brown r ice 1 cup5 5 0 m L chick en or vegetable broth 2 1 ⁄ 4 cups5 0 m L f resh lem on ju ice 1 ⁄ 4 cup1 5 m L grated lem on r ind 1 tbsp.

0 .5 m L turm er ic 1 ⁄ 8 tsp.5 0 m L toasted chopped pecans 1 ⁄ 4 cup5 0 m L ground f lax seed 1 ⁄ 4 cup2 5 m L whole f lax seed 2 tbsp.

• In a m edium saucepan, over m edium h eat, add ol ive oi l and sauté onion unt i l soft , about2 minutes.

• Add rice and sauté; 2 minutes.• Slowly pour in broth.• Add lemon juice, r ind and turm eric.• Bring to a boi l , reduce heat to low.• Cover a nd cook u nt i l r ice is tender and al l l iquid is absorbed, about 45 min utes.• Remove f rom heat, let stand covered 5 m inutes.

• Sprink le pecans, groun d f lax seed and whole f laxseed over the top. Mix wel l .

Yield Serving

8 servings 125 mL ( 1 ⁄ 2cup)

1 7

Down South

D i s c o v e r t h e d e l i g h t s o f

DownSouthCuisine

k cal 180 .45

prot g 5 .02carb g 23 .13

f iber g 3 .06

f at g 8 .65

sat g 1 .85

mono g 4 .49

poly g 1 .98

chol m g 0 .00

f ola m cg 9 .94

K m g 196 .96

Na m g 230 .24

Single Servin g

Nutrient Analysis





Fruit and Berry Cobbler

Fill ing1 .2 5 L sliced f ru it ( apple, peach, pear ) 5 cups

2 5 m L lem on ju ice 2 tbsp. ju ice of on e orange

5 0 0 m L f resh or f rozen raspber r ies, strawber r ies, 2 cupsblueberries or Sask atoon b erries

7 5 m L granulated sugar1

⁄ 3 cup4 5 m L cornstarch 3 tbsp.2 5 m L ground f lax seed 2 tbsp.

2 m L ground cinnam on 1 ⁄ 2 tsp.Biscuits

2 5 0 m L unbleached al l purpose f lour 1 cup7 5 m L ground f lax seed 1 ⁄ 3 cup5 0 m L granulated sugar 1 ⁄ 4 cup

grated r ind of one orange7 m L bak ing powder 1 1 ⁄ 2 tsp.5 m L b ak ing soda 1 tsp.1 m L salt 1 ⁄ 4 tsp.

2 5 m L butter or m argar ine 2 tbsp.1 2 5 m L butterm ilk 1 ⁄ 2 cup

Topping5 0 m L chopped walnu ts, pecans or sliced alm onds 1 ⁄ 4 cup2 5 m L pack ed brown sugar 2 tbsp.

1 5 m L whole f lax seed 1 tbsp.1 m L ground cinnam on 1 ⁄ 4 tsp.

• Preheat oven to 190˚ C (375˚ F).• Lightly spray a 3 L (12 cup) casserole dish with nonstick cooking spray.• To prepare f i l l ing: In a lar ge bowl, toss fr ui t with lemon and ora nge juice.• Add berries, sugar, cornstarch, ground flaxseed and cinnamon. Stir.• Turn into prepared casserole dish. Bake 15 minutes, stir.

• To prepare biscuits: In a medium bowl, combine flour, ground flaxseed, sugar, orangerind, bak ing powder, baking soda and salt . Cut in b utter. Rub l ight ly with f ingert ips unt i lmixture resembles coarse crumbs.

• Stir in buttermilk just unt i l al l dry mixture is mixed in.• Using a 5 0 m L (1 ⁄ 4 cup) measure, drop 8 biscuits on top of hot f r ui t . . . .continued...

1 9

k cal 284 .09

prot g 5 .16

carb g 52 .93

f iber g 6 .83

f at g 8 .19

sat g 3 .22

mono g 2 .54

poly g 2 .06

chol m g 7 .13

f ola m cg 37 .38

K m g 343 .24

Na m g 353 .47

Single Servin g

Nutrient Analysis

B read is the warmest, kindest of words. Write it always with a capital letter like your own name.

Russian Café Sign



• To prepare topping: In a small bowl toss together nuts, sugar, f laxseed and cinnamon.Sprinkle on top of biscuits.

• Bake 30 to 35 minutes or unt i l f rui t is bubbl ing and biscuits are l ight ly browned.

Buttermilk Subst i tute: 125 mL ( 1 ⁄ 2 cup) p la in yogurt or 7 m L (11 ⁄ 2 tsp.) lem on juice (or v ine-gar) p lus enough mi lk to equal 125 mL ( 1 ⁄ 2 cup). Let stand 5 minutes.

Flax biscuits can be m ade on their own by preparing and dr opping 8 biscuits on a bak ing

sheet that has been spray ed with a nonst ick cookin g spray. Bake in a preheated 1 90 ˚ C(375˚ F) oven 12 to 15 minutes or unt i l biscuits are l ight ly browned and a wooden pickinserted in centr e com es out clean.

Yield Serving

8 servin gs 1 biscuit plus 12 5 mL ( 1 ⁄ 2 cup) f rui t

Flaxseed, Turbinado Sugar & Black Pepper Phyllo Shards

5 0 m L ground f lax seed 3 tbsp.5 0 m L turbinado ( raw) sugar 1 ⁄ 4 cup1 5 m L whole f lax seed 1 tbsp.1 5 m L coarse ground or crack ed black pepper 1 tbsp.

4 sheets phy l lo past r y 3 0 .5 x 4 0 .5 cm 4(12 x 16 inches) each

4 5 m L m elted butter f or brushing 3 tbsp.

• Preheat oven to 200˚ C (400˚ F).• In a small bowl, comb ine groun d f laxseed, sugar, whole f lax seed and pepper.• On parchment l ined bak ing sheet, place one sheet phyl lo. Brush top with 1 0 m L (2 tsp.)

melted butter and sprinkle generously with f lax mixture. Repeat with next sheets of phyl-lo, but ter and f lax m ix ture.

• Top with f ourth sheet and bru sh with rem aining butter.• With sharp knife cut sheets in half crosswise. Then cut at 5 cm (2 inch) intervals to form

16 5 x 15 cm (2 x 6 inch) rectangles. Cut each rectangle diagonal ly to form 32 tr iangles.

• Bake 1 2 m inutes unt i l golden, crisp and dry to the touch.• Let cool 5 minutes then place on cooling rack.Note: Turbinado Sugar: dry, coarse blond-coloured raw sugar crystals with a delicatemolasses or brown sugar taste.

Yield Serving

16 servin gs 2 shards

2 0

k cal 211 .81

prot g 2 .84

carb g 17 .59

f iber g 1 .23

f at g 14 .96

sat g 3 .45

mono g 3 .61

poly g 7 .19

chol m g 5 .83

f ola m cg 14 .50K m g 51 .30

Na m g 101 .62

Single Servin g

Nutrient Analysis

Frui t & Berry

Cobbler







Chicken w ith Flax and Bourbon

4 boneless, sk in less 4chicken br easts (75 0 g/ 11 ⁄ 2 lbs.)

5 0 m L cornm eal or f ine dr y bread crum bs 1 ⁄ 4 cup5 0 m L whole f lax seed 1 ⁄ 4 cup2 5 m L all purpose f lour 2 tbsp.

5 m L Creole or Cajun seasoning 1 tsp.

2 5 m L canola oi l 2 tbsp.1 5 m L m inced onion 1 tbsp.1 5 m L chopped f resh thy m e and parsley 1 tbsp.

1 clove gar l ic, m inced 1salt and pepper to taste

5 0 m L bourbon or wh isk ey 1 ⁄ 4 cup1 0 m L brown sugar 2 tsp.7 5 m L chick en stock 1 ⁄ 3 cup

2 m L cornstarch 1 ⁄ 2 tsp.

• Preheat oven to 180˚ C (350˚ F).• In a bowl, combin e cornm eal, f lax seed, f lour and seasoning.• Moisten chicken breasts with water.• Coat all sides of chicken breasts with crumb mixture.• In a 25 cm (1 0 inch) nonstick f r y pan, heat o i l over m edium to medium-high heat .• Sear chicken 2 m inut es, 30 seconds on each side.• Remove chicken from fry pan and f inish baking in oven unt i l done, about 25 minutes.

• In the fry pan, over medium-high heat sauté onions unt i l soft , about 2 minutes. Addherb s, ga rlic, salt and pepper. Stir.

• Add bourbon. Heat about 30 seconds.• Add brown sugar, chicken stock & cornstarch. Stir and bring to a boil. Remove from heat.• Plate chicken on serv ing plates. Spoon sauce over each br east.

Yield Serving

4 servin gs 1 breast with 25 mL (2 tbsp.) sauce

2 3

Chicken with

Flax and

Bourbon

k cal 303 .48

prot g 30 .33

carb g 13 .70

f iber g 3 .44

f at g 11 .48

sat g 2 .49

mono g 4 .99

poly g 3 .33

chol m g 68 .50

f ola m cg 14 .70

K m g 405 .99

Na m g 275 .55

Single Servin g

Nutrient Analysis





T he English are a dignified lot, often aptly described as having "a stiff upper lip."

Tea is indispensable! With it, one may enjoy a wide ar ray of ro lls, quick b reads and

biscuits, not to m ention a great var iety of cak es and cookies. The pleasant nutty

taste of f lax (whole or ground) mak es it a natur al addition to this English diet.

Thimble Cookies

1 2 5 m L butter, at room tem perature 1 ⁄ 2 cup5 0 m L granulated sugar 1 ⁄ 4 cup

1 large egg, separated 11 m L vanil la 1 ⁄ 4 tsp.

2 5 0 m L unbleached al l purpose f lour 1 cup2 5 m L whole f lax seed 2 tbsp.7 5 m L ground f lax seed 1 ⁄ 3 cup5 0 m L jam or jelly 1 ⁄ 4 cup

• Preheat oven to 180˚ C (350˚ F).

• In a bowl, cream butter and sugar unt i l l ight and f luf fy.• Beat egg yolk and van i l la. Add to cream ed mix ture. St ir wel l .• Add f lour and whole f laxseed into creamed mixture. Mix wel l .• Roll into small balls.• In a small bowl whisk egg white unt i l f rothy.• Dip cookies in egg white and then rol l in gr ound f lax seed.• Place on an ungr eased cookie sheet and dent th e centre with a thim ble or your f inger.• Bake 5 minutes.

• Dent cook ies again and cont inue to bak e for 8 to 10 min utes, unt i l cracks around edgesare dry look ing and bot toms are l ight ly browned.• Remove f rom sheets, cool and f i l l centres with jam or jel ly u sing sl ight ly rounded 1 mL (1 ⁄ 4

tsp.) measure.

Yield Serving

24 cook ies (4 cm/ 1 3 ⁄ 4 inches) 2 cooki es

2 5

England

T o y w i t h t r a d i t i o n

English Style

k cal 157 .87

prot g 2 .37

carb g 16 .46

f iber g 1 .21

f at g 9 .84

sat g 5 .71

mono g 2 .87

poly g .78

chol m g 39 .31

f ola m cg 16 .34

K m g 33 .15

Na m g 88 .31

Single Servin g

Nutrient Analysis

Thimble Cookies

Strawberry

Rhubarb Muff ins

Flax Scones







Flax Scones

1 2 5 m L whole f lax seed 1 ⁄ 2 cup2 5 m L grated orange r ind 2 tbsp.

7 5 0 m L unbleached al l purpose f lour 3 cups5 0 m L brown sugar 1 ⁄ 4 cup1 5 m L bak ing powder 1 tbsp.

3 m L salt 3 ⁄ 4 tsp.

1 7 5 m L shor tening3

⁄ 4 cup2 5 0 m L orange ju ice 1 cup2 5 m L granulated sugar 2 tbsp.2 5 m L whole f lax seed 2 tbsp.

• Preheat oven to 210˚ C (425˚ F).• Spray bak ing sheet with a nonst ick cookin g spray.• Set aside 15 mL (1 tbsp.) gr ated rind.• In a lar ge bowl, combine f laxseed, f lour, remaining or ange rind, br own sugar, bak ing

powder an d salt .• Using a pastry blender or two k nives, cut shortening in to f lour m ixtu re unt i l i t r esembles

coarse crumbs.• Set aside 25 mL (2 tbsp.) orange juice.• Add remaining orange ju ice to dry ingredients and mix l ight ly wi th fork unt i l mix ture

forms a soft dough.• Put dough onto a l ight ly f loured surface and knead gent ly 4 to 5 t imes.• Divide dough in ha lf , for m into two bal ls. Rol l each bal l into a 1 5 cm ( 6 inch) c ircle 21 ⁄ 2 cm

(1 inch) thick.• Cut each in to 6 wedges. Place wedges on bak ing sheet.• Pierce tops with a f ork .• In a saucepan, heat rem aining or ange juice and sugar. Bring to a boi l and rem ove fr om

heat. Add reserved or ange rind.• Brush top of scones with glaze. Sprinkle top of scones with f laxseed.• Bake 16 to 20 minutes or unt i l brown. Remove from oven and glaze tops with remaining

glaze.

Yield Serving

12 servin gs 1 (wedge) scone

2 8

O fferings of food have been breaking down barriers for centuries. Estee Lauder

k cal 286 .62

prot g 5 .31

carb g 32 .34

f iber g 3 .53

f at g 16 .59

sat g 5 .29

mono g 4 .84

poly g 5 .88

chol m g 0 .00

f ola m cg 48 .91

K m g 122 .31

Na m g 248 .19

Single Servin g

Nutrient Analysis



Quick Seed Bread

3 7 5 m L unbleached al l purpose f lour 1 1 ⁄ 2 cups1 2 5 m L whole wheat f lour 1 ⁄ 2 cup

5 m L bak ing powder 1 tsp.5 m L b ak ing soda 1 tsp.2 m L salt 1 ⁄ 2 tsp.

1 7 5 m L light ly pack ed brown sugar 3 ⁄ 4 cup

1 2 5 m L shel led, raw sunf lower seeds,1

⁄ 2 cupl ight ly toasted*7 5 m L ground f lax seed 1 ⁄ 3 cup2 5 m L whole f lax seed 2 tbsp.2 5 m L poppy seed 2 tbsp.2 5 m L sesam e seed 2 tbsp.

1 large egg, beaten 13 0 0 m L butterm ilk * * 1 1 ⁄ 4 cups

5 0 m L cook ing oil 1 ⁄ 4 cup5 m L each f lax seed, sesam e & sunf lower seeds 1 tsp.

• Preheat oven to 180˚ C (350˚ F).• In a large bowl, combine flours, baking powder, soda, salt, brown sugar, sunflower seeds,

ground flaxseed, whole flaxseed, poppy seed and sesame seeds. Stir well.• In another bowl, beat together egg, butterm ilk a nd oi l . Add to dry ingredients. St ir just

unt i l moistened.• Pour batter into a 23 x 13 cm (9 x 5 inch) loaf pan that has been sprayed with a nonst ick

cooking spray.• Sprinkle whole flaxseeds, sesame and sunflower seeds over batter.• Bake 5 5 to 65 min utes or un t i l wooden pick inserted in centre comes out clean.• Cool in pan 1 0 m inutes, then turn out on r ack to cool.

* To toast sunf lower seeds: preheat oven to 18 0˚ C (3 50 ˚ F). Place 12 5 mL (1 ⁄ 2 cup) sun-flower seeds on pie plate. Toast 3 minutes, stir, toast another 3 minutes and stir again. Toastunt i l l ight ly browned, 2 to 3 minutes more.

* * But termi lk subst i tute: 300 mL (1 1 ⁄ 4 cup) plain yogurt or 15 mL (1 tbsp.) lemon juice(or v inegar) p lus enough mi lk to equal 300 mL (1 1 ⁄ 4 cup). Let stand 5 minutes.

Yield Serving

16 servings 1 - 1 cm ( 1 ⁄ 2 inch) slice

2 9

k cal 185 .0 3

prot g 4 .9 1

carb g 24 .8 6

f iber g 2 .5 7

f at g 8 .4 1

sat g 1 .4 8

mono g 3 .1 0

poly g 3 .4 6chol m g 14 .0 6

f ola m cg 32 .2 1

K m g 162 .3 0

Na m g 201 .3 0

Single Servin g

Nutrient Analysis



3 0



A celebrat ion of tastes, textu res and colour! That Mex ican staple , torti l la s, popu-

lar pork dishes; salsas and fresh fruits combined with culinary techniques handed

down with pride from mother to daughter showcase the immense variety and

uniqueness of Mexican cuisine.

Fruit Salsa

2 5 0 m L diced papay a 1 cup1 2 5 m L f rozen or f resh k ernel corn 1 ⁄ 2 cup

1 Rom a tom ato, diced 12 5 m L f inely diced sweet onion 2 tbsp.

1 jalapeno pepper, m inced 11 clove gar l ic, m inced 1

2 5 m L f resh lim e ju ice 2 tbsp.5 m L grated lim e peel 1 tsp.

4 5 m L ground f lax seed 3 tbsp.2 5 m L chopped ci lan tro 2 tbsp.

1 0 m L whole f lax seed 2 tsp.

• In a m edium bowl, toss together papay a, corn, tom ato, onion, jalapeno, garl ic,l ime juice and peel. Cover and ref r igerate two hours.

• Just befor e serving , st ir in ground f lax seed, ci lantro and w hole f lax seed.

Yield Serving

500 mL (2 cups) 75 mL ( 1 ⁄ 3 cup)

3 1

Mexican

T a n t a l i z e t h e t a s t e b u d s

Mexican Style

k cal 46 .15

prot g 1 .72

carb g 7 .39

f iber g 2 .41

f at g 2 .15

sat g .86

mono g .58

poly g .63

chol m g 0 .00

f ola m cg 12 .30

K m g 133 .78

Na m g 11 .32

Single Servin g

Nutrient Analysis

Torti l las

Pan Roasted Pork

Tenderloin with

Flax Crust



Pan Roast ed Pork Tenderloin w ith Flax Crust

5 0 0 g pork tender loin 1 lb.7 5 m L canola oi l 1 ⁄ 3 cup2 5 m L balsam ic v inegar 2 tbsp.

1 clove gar l ic, m inced 11 5 m L chopped f resh herbs 1 tbsp.

(thy me, oregano, basi l , parsley)

1 2 5 m L whole f lax seed1

⁄ 2 cup2 5 m L unbleached al l purpose f lour 2 tbsp.1 5 m L chi li powder 1 tbsp.

7 m L cum in seeds, toasted and ground 1 1 ⁄ 2 tsp.salt and pepper to taste

• In a bowl, combine oil, vinegar, garlic and herbs. Add tenderloin. Turn to coat.• Cover and refr igerate 4 to 6 hours.• Lay a sheet of wax paper on counter. On paper, combine flaxseed, f lour, chil i powder,

cumin, salt and pepper.• Preheat oven to 190 ˚ C (375˚ F).• Drain tenderloin an d rol l in seed m ix ture to coat.• Heat a cast i ron sk i l let over m edium high h eat. Add tenderloin and sear on al l sides unt i l

browned, about 3 minutes.• Place pan in oven, roast uncovered unt i l internal tem peratur e reaches 71 ˚ C (16 0˚ F),

about 25 minutes.• Remove f rom oven.

• Place tenderloin on cutt ing b oard an d let r est 5 m inutes.• Cut tender loin crosswise into 24 slices

* To toast cum in seeds heat in small ski l let over medium heat for 11 ⁄ 2 min utes or unt i l seedsturn a darker shade and are fragrant. Grind with a blunt wooden or metal object.* Any oven-pr oof ski l let can be used.

Yield Serving

4 servin gs 6 slices

3 2

k cal 457 .97

prot g 31 .38

carb g 12 .95

f iber g 7 .62

f at g 34 .81

sat g 7 .76

mono g 16 .29

poly g 9 .06

chol m g 82 .50

f ola m cg 13 .03

K m g 673 .42

Na m g 333 .26

Single Servin g

Nutrient Analysis



Tortillas

1 2 5 m L unbleached al l purpose f lour 1 ⁄ 2 cup7 5 m L whole wheat f lour 1 ⁄ 3 cup5 0 m L ground f lax seed 1 ⁄ 4 cup1 5 m L whole f lax seed 1 tbsp.

2 m L salt 1 ⁄ 2 tsp.7 5 m L warm water, 4 0 to 4 5 ˚ C ( 1 00 - 1 1 0 ˚ F) 1 ⁄ 3 cup

5 m L f lax oil 1 tsp.

• In a m edium bow l, combin e f lours, ground f lax seed , whole f lax seed and salt .• In another bowl , combine 75 mL (6 tbsp. ) warm water and f lax oi l .• Stir into f lour mixture, adding more water, 15 mL (1 tbsp.) at a t ime i f needed to form a

soft dou gh.• Knead twelve t imes.• Divide dough into 6 equal pieces.• With oiled hands, shape each into a ball. Cover.• Let r est 1 5 min utes.• Heat 25 cm (10 inch) cast i ron ski l let over medium high heat.• Flatten each bal l into a round patty.• Roll out on a l ight ly f loured surface unt i l very thin, approximately 15 to 17 cm

(6 to 7 inches) in diameter.• Cook each side 30 to 4 5 seconds unt i l bl istered and l ight ly brown ed. Do not ov er cook.• Stack tort i l las and cover with a k i tchen towel to k eep warm .

Serving Suggestion: Serve with cheese, salsa and sour cream or wrap around achick en/ salsa f i l l ing or scram bled egg f i l l ing.

Yield Serving

6 servin gs 1 torti l la

3 3

k cal 92 .12

prot g 3 .26

carb g 14 .16

f iber g 2 .82

f at g 3 .56

sat g 1 .22

mono g .90

poly g 1 .38

chol m g 0 .00

f ola m cg 16 .88

K m g 73 .45

Na m g 162 .33

Single Servin g

Nutrient Analysis

L aughter is brightest, in the place where food is.Irish Proverb



3 4



S ushi is a produ ct of chan ce! A Japanese cook d iscover ed that vinega r im preg -

nated ri ce and carp stored together w as tasty. The addition of N ori as a wrap per

is said to be a result of Japanese gamblers who wanted a snack that didn’t stick

to their f in gers. Asian cuisine, l ik e Italia n, tak es us on a pleasur able journ ey of

discovery, thanks to new tastes and new techniques.

Sushi Rolls w ith Flax

5 0 0 m L m edium grain sush i r ice 2 cups7 5 0 m L water 3 cups

5 m L salt 1 tsp.5 0 m L seasoned r ice v inegar 1 ⁄ 4 cup1 0 m L cook ing sher r y ( opt ional) 2 tsp.5 0 m L whole f lax seed 1 ⁄ 4 cup

1 r ipe avocado, peeled, cut into eigh t 1lengthwise wedges

1 1 7 cm ( 7 inch) length of English 1cucumber, peeled, cut in half lengthwise

6 1 2 .5 cm ( 5 inch) im itat ion crab st ick s 64 sheets nor i ( seaweed) 41 bam boo sushi m at*

• Rinse rice well in cold water and drain.• In a 1.5 L (6 cup) saucepan, combin e rice, water and salt . Cover and bring to a boi l ov er

high heat.• Reduce heat, simm er 2 0 to 25 m inutes or un t i l water is absorbed. Remove l id.• Gently fold in seasoned rice vinegar, cooking sherry and flaxseed.

Cool to room temperatu re.• Take one half of the cucumber, cut into 4 lengthwise wedges, reserve other half for

another use.

3 5

Far East

C r e a t e a p p e t i t e a p p e a l w i t h

AsianCuisine

k cal 349 .25

prot g 13 .84

carb g 58 .69

f iber g 3 .25

f at g 6 .60

sat g 1 .59

mono g 3 .11

poly g 1 .39

chol m g 30 .60

f ola m cg 1 13 .4 9

K m g 419 .73Na m g 477 .28

Single Servin g Nutrient Analysis

Sushi Rolls

Wasabi



• Lay bamboo mat on counter with slats parallel to edge. Place nori sheet on top short endfacing you an d shiny side down.

• Spread 300 mL (1 1 ⁄ 4 cup) r ice to a 7 mm ( 1 ⁄ 4 inch) thickness leaving a 1 cm (1 ⁄ 2 inch) edgeat the top.

• Lay two pieces of avocado end to end, one cucumber spear and one and a half crab sticksend to end on lower th ird of r ice. Using thum b, push bam boo m at edge nearest you upand over th e f i l l ing, holding the r ow ingr edients in place with you r f ingert ips.

• Continue l i f t ing and rol l ing m at unt i l shushi is rol led, being carefu l not to rol l m at into thesushi r oll.• Wrap each rol l in plast ic wrap, cover with dam p towel and ref r igerate unt i l r eady to serv e.• To serve sushi, slice each r oll in to 8 rou nds. Serv e wit h Wasabi, soy sauce, teriy ak i sauce

or pickled ginger.

* Bamboo sushi mats can be purchased in the ethnic section of large supermarkets. Sushirol ls can be stored in refr igerator u p to two days.

Seasoned rice vinegar has salt and sugar added. You can substitute by heating 50 mL( 1 ⁄ 4 cup) regular r ice vinegar, 15 m L (1 tbsp.) gr anulated sugar and 5 mL (1 tsp.) salttogether until dissolved.

Wasabi is very hot, much like horseradish. Wasabi can be purchased as a ready-to-use pastein a tube or powder form that is mix ed with water to form a paste. Pick led ginger is usual lyfound in the produce section cooler in large supermarkets or ethnic stores.

Yield Serving

8 servin gs 4 round s

3 6



Pan Seared Tuna

5 m L grated ginger 1 tsp.2 m L cur r y paste* 1 ⁄ 2 tsp.

2 5 m L f resh squeezed orange ju ice 2 tbsp.2 5 m L r ice wine v inegar 2 tbsp.4 5 m L f lax oil 3 tbsp.1 5 m L sesam e oi l 1 tbsp.

pepper to taste3 7 5 g f resh tuna ( ahi, y el low f in) 2 .5 cm 1 2 oz.(1 inch) th ick

2 5 m L whole f lax seed 2 tbsp.1 5 m L assor ted peppercorns, crack ed 1 tbsp.

5 m L coarse sea salt * * 1 tsp.2 5 m L canola oi l 2 tbsp.2 4 3 m m ( 1 ⁄ 8 inch) sl ices cucum ber 2 43 0 g assor ted sprouts ( alf al f a, radish , etc.) 1 oz.

or 60 g (250 mL/ 1 cup) bean sprouts6 0 g seasonal greens ( 5 00 m L/ 2 cups) 2 oz.

packed***• In a small bowl, st ir tog ether ginger, curr y paste, orange juice and vinegar.• Slowly whisk in f lax and sesame oil. Season with pepper.• In a bowl combine flaxseed, peppercorns and sea salt. Coat tuna.• Heat a nonst ick pan over medium -high heat. Then add canola oi l .• Sear tuna 30 seconds each side for rare or up to 1 minute 30 seconds each side for

medium. Do not overcook.• Remove tun a fr om p an and let rest on cutt ing boar d 2 m inutes before sl icing.• Arrange 6 cucum ber sl ices on each plate to f orm a 1 5 cm ( 6 inch) diam eter circ le.• Build sprout and greens salad in each cucumber circle.• Slice tuna into 20 slices (5 slices per serving) and place on top of greens.• Drizzle 25 mL (2 tbsp.) v inaigrette over tuna and greens.• Serve with f lax scones if desired.

*Curry paste can range from mild to hot and is found in the ethnic section of large supermarkets. 1 mL (1 tsp.)curry powder can be substituted.

**Any coarse salt can be used. ***Spring or mesclun mix may be used for the greens.

Yield Serving

4 servings 85 g (3 oz.) tuna;

125 m L ( 1 ⁄ 2 cup) greens;

25 mL (2 tbsp.) v inaigrette

3 7

k cal 312 .97

prot g 23 .83

carb g 4 .73

f iber g 2 .41

f at g 22 .83

sat g 3 .00

mono g 7 .36

poly g 11 .26

chol m g 42 .19

f ola m cg 32 .18

K m g 594 .11

Na m g 677 .77

Single Servin g

Nutrient Analysis

F our persons are wanted to make a good salad... a spendthrift for oil; a miser for vinegar; a counselor for salt; and a madman to stir it all up. Spanish Proverb



3 8



S teeped in simplicity, peasant dishes like soups and porridges require minimal

preparat ion whi le providing max imu m food value. Flax was a valued ingredient

not only f or f ood but also as a medicine and a preserv at ive. We’ve come ful l

circ le in our appreciat ion of f lax and i ts role in our diet .

Peasant Soup w ith Flax Farf el

5 0 0 g lean ground beef or any f resh 1 lb.ground meat

5 0 m L f inely chopped onion 1 ⁄ 4 cup

2 cloves gar lic, m inced 25 m L crushed basi l 1 tsp.2 m L crushed oregano 1 ⁄ 2 tsp.2 L chick en stock 8 cups

2 5 0 m L dr ied f ar f el or 3 0 0 m L (1 1 ⁄ 4 cups) f resh 1 cup(recipe page 42)

5 4 0 m L can white k idney beans, drained 1 9 oz.3 0 0 g f rozen chopped spinach, thawed,

squeezed dry2 5 m L k etchup 2 tbsp.

fresh grated Parmesan cheese

• Sauté meat in large saucepan over medium heat until most pink is gone, about 7 minutes.• Drain of f any fat .• Add onion, garl ic, basi l and oregano. St ir a nd cook 2 min utes.• Add chick en stock . Bring to a boi l over m edium-high heat. Reduce heat and simm er 1 0

minutes.

• Stir in dried or fresh farfel, cook until done, about 15 minutes for dried, 7 minutes for fresh.• Add beans, spinach and k etchup. Bring to a simm er and cook 5 min utes.• Serve with fresh grated Parmesan cheese.

Yield Serving

12 servings 250 mL (1 cup)

3 9

Old World Cuisine

R e k i n d l e t h e m e m o r i e s a n d t r a d i t i o n s o f

OldWorld Cuisine

k cal 187 .40

prot g 15 .00

carb g 18 .40

f iber g 3 .90f at g 6 .50

sat g 2 .50

mono g 2 .50

poly g .90

chol m g 50 .90

f ola m cg 77 .10

K m g 397 .20

Na m g 576 .90

Single Servin g

Nutrient Analysis

Grain Bread

Peasant Soup with

Flax Farfel



k cal 159 .71

prot g 5 .67

carb g 26 .47

f iber g 3 .89

f at g 4 .71

sat g 1 .17

mono g 2 .88

poly g 9 .96

chol m g 0 .00

f ola m cg 69 .08

K m g 209 .69

Na m g .91

Single Servin g

Nutrient Analysis

Grain Bread

1 .1 2 5 L hot water, 7 0 ˚ C (1 5 0 ˚ F) 4 1 ⁄ 2 cups1 2 5 m L honey 1 ⁄ 2 cup

3 8 g pack ages act ive dr y y east 3(40 m L/ 3 tbsp.)

1 7 5 m L dr y sk im m ilk powde 3 ⁄ 4 cup7 5 m L canola oi l 1 ⁄ 3 cup

1 5 m L salt 1 tbsp.2 eggs, beaten 21 .2 5 L whole wheat f lour 5 cups1 .2 5 L unbleached al l purpose f lour 5 cups3 7 5 m L ground f lax seed 1 1 ⁄ 2 cups1 7 5 m L crack ed wheat* 3 ⁄ 4 cup1 7 5 m L shel led raw sunf lower seeds 3 ⁄ 4 cup

5 0 m L whole f lax seed 1 ⁄ 4 cup5 0 m L m illet 1 ⁄ 4 cup

cornmeal or f lour1 egg white 1

1 5 m L water 1 tbsp.5 0 m L shel led raw sunf lower seeds 1 ⁄ 4 cup2 5 m L whole f lax seed 2 tbsp.

• In a medium bowl, combine 250 mL (1 cup) hot water and honey. St ir and let stand unt i lwater reaches 40 to 45˚ C (105 to 115˚ F) about 7 minutes.

• Sprink le yeast on top and let stand 15 min utes.• In a large bread mix ing bowl , combine 875 mL (3 1 ⁄ 2 cups) hot wa ter, m ilk powder, oi l and

salt. Cool 15 minutes.• In a large bowl, combine f lours, ground f laxseed, cracked wheat, sunf lower seeds, whole

f laxseed and mil let .• Stir yeast mixture and beaten eggs into milk mixture.• Gradual ly add 1 L (4 cups) of f lour mix ture into the l iquid m ix ture. Mix wel l.• Continue adding al l the remaining f lour mixture.

• Turn dough onto f loured surface adding up to 125 ( 1 ⁄ 2 cup) mor e unbleached f lour, a l i t t leat a t ime to mak e a medium-sof t dough.

• Rub canola oi l on hands and k nead dough u nt i l smooth and elast ic in tex ture, about 8 to10 minutes.

4 0

Grain Bread



• Place dough in an oi led bowl, oi l top of d ough, and cover loosely with plast ic wrap.• Let r ise in a warm place for one hour.

• Punch dough down, let r ise 30 min utes.• Divide dough into 3 equal port ions. Shape each into 7 x 27 cm (3 x 11 inch) log-shaped

loaf. Place evenly spaced apart on a 30 x 45 cm (12 x 18 inch) baking sheet that hasbeen well sprink led with cornm eal or f lour.

• In a bowl, beat together egg wh ite and water u nt i l f r othy. Brush top of loaves. Sprink le15 mL (1 tbsp.) sunf lower seeds and 1 0 m L (2 tsp.) f laxseed over each loaf.

• Let r ise unt i l double in s ize (about 45 minu tes).• Preheat oven to 180˚ C (350˚ F).

• Bake 30 to 40 minutes or unt i l nicely browned and hol low sounding when top ofloaf is tapped.

• Remove f rom oven and let cool 5 m inutes.• Remove f rom pan and cont inue cool ing on wire r ack .

Yield Serving

3 - 16 slice loav es 1 slice

4 1



Flax Farfel

2 5 0 m L unbleached al l purpose f lour 1 cup7 5 m L ground f lax seed 1 ⁄ 3 cup

2 m L salt 1 ⁄ 2 tsp2 large eggs 2

• In a bowl, combin e f lour, ground f lax seed and salt . Mix wel l . Turn out onto counter.

• Mak e well in centre, break eggs into wel l .• Beat eggs with a fork, s lowly bringing f lour and f laxseed into mixture.• As the dough starts to thick en, use your hands to form a bal l .• Knead 2 m inutes. Dough wil l be st i f f .• Let rest under a bowl for 20 minutes.• Coarsely grate onto floured surface, toss to coat with f lour.• Shake off excess flour. Store farfel in a paper bag.• Can be cook ed fresh or lef t to dr y ov ernight.

Flax Porridge

7 5 0 m L water 3 cups2 m L salt 1 ⁄ 2 tsp.

3 7 5 m L quick cook ing oats 11 ⁄ 2 cups7 5 m L chopped dr ied apple or raisins 1 ⁄ 3 cup5 0 m L pure m aple sy rup 1 ⁄ 4 cup

2 m L ground cinnam on 1 ⁄ 2 tsp.5 0 m L sliced natural almonds or chopped walnuts 1 ⁄ 4 cup2 5 m L whole f lax seed 2 tbsp.2 5 m L ground f lax seed 2 tbsp.

• In a m edium saucepan, bring wa ter and salt to a rol l ing bowl.• Add oats, apple or raisins, maple syrup and cinnamon. Stir.• Cook 3 to 5 min utes over m edium to m edium low heat, st irr ing occasional ly.

• Stir in almonds and f lax.• Cover, rem ove fr om heat and let s i t 2 m inutes.• Serve wi th warm mi lk .• Drizzle with extra maple syrup i f desired.

Yield Serving

5 servings 175 mL ( 3 ⁄ 4 cup)

4 2

k cal 200 .30

prot g 6 .19

carb g 32 .36

f iber g 5 .18

f at g 6 .52

sat g 1 .56mono g 2 .54

poly g 1 .85

chol m g 0 .00

f ola m cg 8 .49

K m g 222 .07

Na m g 204 .58

Single Servin g

Nutrient Analysis

H e who doesn’t love wine women and song remains a fool his whole life long. German Proverb



Weight and calorie content of flaxseed(per specific measurem ent)

Ground Flaxseed

2 50 m L = 1 cup = 1 30 gram s = 4 .5 ounces = 5 85 calor ies

1 5 m L = 1 tbsp = 8 gram s = .3 ounces = 36 calor ies

5 m L = 1 tsp = 2 .7 gram s = .1 ounces = 12 calor ies

W hole Flax seed

2 50 m L = 1 cup = 1 80 gram s = 6 .3 ounces = 8 10 calor ies

1 5 m L = 1 tbsp = 11 gram s = .4 ounces = 50 calor ies

5 m L = 1 tsp = 4 gram s = .1 ounces = 18 calor ies

4 3

Nutrients a s p er 1 0 0 g

Calories 492 .0 kcal

Tota l Fat 34 .0 - 4 2 .0 g

Saturated Fat 3.2 - 4.0 g

Polyunsaturated Fat 22.4 - 30.0 g

Linoleic 4.3 - 6.0 g

Alpha - Linolenic 18.1 - 24.0 g

M onou nsa t. Fat as oleic 6 .9 - 8 .0 g

Total Carbohydr ate 34.0 - 38.0 gDietary Fiber 28.0 g

Protein 21.0 g

Minerals m g / 1 0 0g

Calcium 1 99 .0 - 2 3 6 .0

Copper 1 .0

Iron 5 .0 - 6 .2

Magnesium 3 6 2 .0 - 4 2 1 .0

Manganese 3 .0 - 3 .2

Phosphorus 4 98 .0 - 6 2 2 .0

Potassium 6 81 .0 - 8 3 1 .0

Sodium 2 7 .0 - 3 4 .0Zinc 4 .2 - 5 .0

m i cr o g/ 1 0 0 g

Selenium 5.0

m g / k g

Alum inum 3 .00

Bar ium 2 .00

Cadm ium 0 .25

Chrom ium < 1 .00

Cobalt 0 .17

Lead < 0 .25

Molybdenum < 0 .50

Nick el 1 .70

Tin < 3 .00

Vitamins

Tocophero l s/ v i tamin E (mg ATE) 5 .0

m g / 1 0 0g

Ascorb ic acid/ v itam in C 0 .5 0 - 1 .30

Thiam in/ v itam in B1 0 .1 7 - 0.53

Ribof lav in/ v itam in B2 0 .1 6 - 0 .20

Niacin/ nicot in ic acid 1 .4 0 - 3 .21

Py r idox ine/ v itam in B6 0 .9 0 - 0 .61

Pantothenic acid 0 .5 7 - 1 .50m i cr o g/ k g

Folic acid 1 1 2 .0 - 2 7 8 .0

Biot in 6 .0

A range of values is provided which reflects di f ferences in nutr ient content of f laxseed due to environmental effects such as temperature and rainfal l on seed development.

Vitamin E values are giv en in ATEs (Alpha-tocopherol equivalents):

1 mg alpha-tocopherol = 1 mg ATE x 0.8 m g alpha-tocopherol / mg ATE

References Adapted from: USDA Nutrient Data Laboratory website - h t tp : / / www.na l .usda.gov / fn i c/ foodcomp

Vaisey-Genser, M. and M orris, D.H. Flaxseed: Health Nutrition and Functionality.Flax Council of Canada. W innipeg, M anitoba.

Difference betw een brow nand yellow flax seed, Solin,and Linola™

Brown and yel low f laxseed both conta inthe same nutr i t ional benef i ts in terms ofALA, l ignan, prote in and d ietary f iber con-tent. I t is a matter of personal choice whichseed is consumed as both are rich in al l thenutr ients for which f lax is known. I t isimportant to note, however, there existsanother type of f laxseed that c loselyresembles yel low f laxseed but is actual ly ader ivat ive of f lax known as Sol in . Sol inconta ins low levels of ALA (< 5%). Sol invarieties, such as Linola™ , are used to pro-duce a vegetable o i l that is used pr im ar i lyfor f ry ing appl icat ions.

Suggested Daily Intakes2 mL (1 / 2 tsp . ) f l ax o i l o r 15 to 25 mL

(1 to 2 tbsp.) ground or mi l led.

Flaxseed Nutritional Analysis



4 4

Flax

Flax

Distinguished by its bluef lowers, f lax in NorthAmerica is grown primari lyfor its oil-rich seed. Eachf lax seed is f lat , oval andpointed at one end. Seed

colour ranges from l ight todark brown and yel low forsome varieties.

Flax and Nutrition

Flax is rich in alpha-l inolenic acid, dietary f iberand plant l ignans as wel l asprotein

Typically flax seed consistso f approx imately 40% fat ,28% dietary f iber, 21% pro-tein, 4% ash, and 6% carbo-hydrates (AVCS analy sis off icial

method am2-93)

A Word about theRecipes

These recipes have beentested in metric andimperial measure.Use either in recipe, nota combinat ion of both.

Unbleached and all purposef lour may be used inter-changeably.

Nutrient analysis providedusing first ingredient l isted;opt ional ingr edients are notincluded in calculations.

Where to Buy Flax

Look f or f lax seed & f laxproducts at health f ood orbulk food stores or in bulkbins at your supermarket.

Ground flax

To grind f lax at home,process small amounts in afoo d pr ocessor, blender orcoff ee bean grinder toachieve a fr ee-f lowinggra nula r consistency(texture similar to wheat

bran) .

Flax Substitution Tips

Substitute ground flaxseedfor fat in recipes for bakedgoods using a 3 :1 ra t ion.Baked goods with f lax as asubstitute will brown quickly.

Subst i tute 15 mL ( 1 tbsp.)ground f lax seed plus 45 mL(3 tbsp.) water which hassat f or several m inutes foran egg in recipes for pan-cakes, cookies and muffins.(Produ cts will be chewierand have less volume.)

Substitute coarsely groundf lax seed for crushed nuts asa topping or coat ing ingr e-dient f or cook ies.

Storage

Store whole flaxseed at

room temperature up toone year. Store groundf laxseed in an airt ight,opaque container an dref r igerate for up to 90days. Freeze for longerperiods. Store flax oil,refr igerated, away

f rom l ight .

Flax Bolls,

Seed & Oil





4 6

Flax

Acknow ledgements

Nutrient AnalysisJanet BellCollege of Pharm acy andNutri tion,University ofSaskatchewan (Food Processor, Version 8 .0 by Eslta Research Inc.)

RecipesL. BodnarykS. Pearson

PhotographyJ. HumenyBlack Box Images

DesignG. UnrauColorshapeCommunications

Tablew are &FurnitureCourtesy of

Canada Safeway,Saskatoon,Saskatchewan

Printed in Canada

0 6 / 0 3 / 3 0 m

AmeriFlax

3015 H ighway 25

Mandan, North Dakota, U.S.A. 58554

701 .663 .9799

701 .663 .6574 Fax

www.amerif lax.com

Saskat chew an Flax Dev elopment Commission

A5A – 116 – 103 rd St . East

Saskatoon , Saskatchewan, Canad a S7N 1Y7

306.664 .1901306 .664 .4404 Fax

saskf lax@ saskf lax.com

www.saskflax.com

Flax fields in

bloom.

The distinctive purple bloom of

the f lax plant.

Flax Seed & Flax Oil

World Class Flax



Qual i ty wri t ing

and handcrafted

papers

Omega-3 enriched

oi ls for improved

heal th

Cosmetics and Hair Care Products

Environmental ly

fr iendly f looring

(Linoleum)

.

Industrial Fibers

for Home &

Garden

Linen Yarns and

Fabrics

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Pliny, the Elder



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