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Flax Seed Oil
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Flax Seed Oil
Does anyone know of good recipes that use Flax Seed or Flax
Oil? It has been suggested that I just take a spoonful of Flax
Oil daily, but I find it hard to take and would rather
incorporate it into a dish my whole family can enjoy.
My daughter and I take flax seed oil daily in one of three ways:
In a bowl of oatmeal with dried fruit and soy milk -- maple
syrup or honey would help disguise the taste even more
In a smoothie (recipe follows)
In salad dressing (recipe follows)
Flax seed oil burns very easily, destroying the omega-3 fatty
acids, so unfortunately you can't cook with it.
Both of these recipes are from Raising Vegetarian Children by
Joanne Stepaniak and Vesanto Melina.
''Sneaky Dad's Power Punch Smoothie''
1 cup orange juice (I use apple)
1 cup vanilla soymilk
1 1/2 cup bananas, peeled and frozen
1 cup frozen strawberries
1-2 Tbs ground flaxseeds or 1-2 tsp flaxseed oil (I use 3 Tbs
1 Tbs nut butter (I use 4)
1/4 avocado, peeled (optional -- makes it a bit creamier)
You could really use any kind of frozen fruit you like.
''Liquid Gold Dressing'' -- the best salad dressing I've ever had
1/2 cup flaxseed oil
1/2 cup water
1/3 cup fresh or frozen lemon juice
2 Tbs balsamic or raspberry vinegar
1/4 Bragg Liquid Aminos or tamari
1/4 to 1/2 cup nutritional yeast
2 tsp Dijon mustard
1 tsp ground cumin
1/2 Tbs ground flaxseed (optional)
Blend in blender until smooth. Can be kept covered in
refrigerator for two weeks.
I put some flaxseed meal in my oatmeal every morning along with marionberry
applesauce and pecans. I add flaxseed meal to my oatmeal cookie recipe (about a
quarter cup). I also add flaxseed meal to pancakes, whether I make from scratch or
use trader joes mix - again about a quarter to half a cup and I just adjust the
liquid to get the proper consistency.
Try to add flaxseed meal to everything I can...
Flax seed meal has a nice nutty flavor. Add small quantities
to banana bread, soups, even mac and cheese. I put a little
in my instant oatmeal in the morning. Costco even sells
boxes of organic instant oatmeal packets with flax seeds in
it. My 15 month old enjoys flax seed meal in plain yogurt. I
haven't tried the oil, but could you saute other foods in it?
Flax oil smoothie
I put flax oil in all my smoothies but this is one is really
good and simple: Carrot juice, bannanna(frozen if you like
cold),flax oil(tbs or so), soy milk and cinnamon. You cannot
taste the flax at all. Enjoy.
Two of my favorite:
Simple and delicious pancakes, take no time at all to prepare:
1/2 cup oat flour (grind oats in coffee grinder or get at Whole Foods)
2 T. flax seed, ground
1 t. alum-free baking powder
1/2 t. salt
1/2 t. powdered stevia or Equal (you can use sugar if not avoiding, or
simply leave out)
1 T. oil
1 egg (if you're not avoiding eggs, otherwise it works fine without)
1. Slowly add just enough water to make pancake consistency and fry
like pancakes. Makes 4-5 small hearty cakes.
2. If you want to get fancy, add walnuts, cinnamon, carob chips...
3. Use your imagination.
Really healthy waffles (make a double batch and freeze):
1/2 cup cornmeal
2/3 cup whole wheat flour
1/2 cup oat flour
1/2 cup rice flour
3 Tbsp ground flaxseed
2 tsp baking powder
1/4 tsp salt
2 Tbsp canola oil
1 1/2 cup milk
Preheat waffle iron.
Combine dry ingredients in medium bowl. Make a well in the center,
and add oil and milk. Stir just until blended. If batter is too thick, you can
add up to 2/3 cup water.
Ladle into waffle iron and cook until golden brown and crispy.
There was an advice given for "nutrition for 10 month old" which
mentioned "add some flax seed oil (1/4 tsp a day is plenty) for the
esstential fatty acids she needs for brain and neural development".
I wonder where I can get flax seed oil?
I've surfed the web and only got those in capsules. Is
there any local stores that carry such oil, preferably not in capsules?
What are other food that provides such essential fatty acids (which I
suppose is so called omega-3 or something similar), other than fish?
Thank you all.
-- A vegegarian mother of a 10-month-old.
Flax seed oil is available at most health food stores - I have purchased
it at Whole Foods, Berkeley Natural Grocery and Wild Oats here in Berkeley.
It should be kept refrigerated so look for it in/around the dairy section.
The taste is a bit vile, in my opinion, so you should mix it with something
your baby considers palatable (like fruit-flavored yogurt).
Flax seed oil is available at Whole Foods Market in the Nutrition and
Body Care section--refrigerated case.
It was I who offered the information on flax seed oil. Try the
refrigerated section in any of these stores; Berkeley or El Cerrito Natural
Grocery, Wild Oats, Whole Foods. Spectrum and Barleans brands are most
common. The oil is typically in a black plastic bottle to prtoect against
light. It must be refrigerated as it is highly perishable. Check and observe
the expiration date so it doesn't go rancid (will taste distinctly bitter
at that point). When you get it home, break open a high quality Vitamin E
capsule and dump the contents into the bottle (if possible, because some
come now with a non-removable dispenser top) to offer anti-oxidant protection,
much like E does in our bodies.
Here are the main sources of the Essential Fatty Acids:
Omega 6 (linoleic acid) found in the oils of: soybean, safflower,
sunflower, corn, wheat germ, rice bran, borage seed, sesame, evening primrose,
Omega 3 (alpha-linolenic acid) found in the oils of: flaxseed, chia
seed, hemp seed, soybean, rapeseed (canola), pumpkin, walnut, black currant,
purslane and other dark leafy green vegetables, beans, legumes, and the cold
water fish (salmon, mackerel, etc.)
The ideal ratio of 6 to 3 is 3:1 but most Americans get 20:1. Many
chronic illnesses can be traced to this imbalance. Final note on oils: be
sure you get the highest quality of oil. This means, organic, unrefined,
cold-pressed. If the oil is processed with high heat, the benefits of the
oil are lost. Genetic engineering of the majority of corn and soybean crops
in this country is, for me, a big incentive to buy organic.
As for vegetarianism, care needs to be taken to ensure adequate Vitamin
B12 (cheese, eggs, tempeh and miso) and iron (non-heme iron from vegetables
is hard to absorb but abundantly available with a varied diet).
You can get flax seed oil, in addition to flax seeds and the oil in
capsules at Whole Foods.
FLAX SEED OIL -- Flax Seed Oil can be purchased at Vitamin Express at
Shattuck/Rose. They sell it in liquid form.
Flaxseed oil is available at Berkeley Natural Grocery on Gilman in the
refrigerated section. I just bought it to give it a try. Apparently
it needs to be kept very cold, and loses it's "power" when but on food
that is too hot. Good luck.
I understand the omega 3 and omega 6 fatty acids are
very important. The flax seed oil is rich in omega 3
but not omega 6. I read that canola oil has the best
combination of both. Where could I find the best
canola oil (organic, cold pressed etc) and what would
be an appropriate dose per day for a 3 year old?
this page was last updated: Jul 8, 2007
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