Flax Seed Oil

FLAX SEED OIL RECIPES & USAGE

Flax Seed Oil Health, Recipes & Usage 

Fresh flax seed oil has a pleasing, light, nutty flavor and contains a nutritionally unique composition of essential fatty acids (EFA’s).  They are essential because they cannot be synthesized by the human body.  Flax seed oil contains both linoleic and alpha-linolenic acid, omega 6 and omega 3 oils. 

These oils promote a non-inflammatory pathway in the body and are considered the “good” fats.  They help to lower cholesterol and keep blood clots from forming in the arteries, reducing the chance of heart disease.  These oils also reduce joint inflammation and is useful in the treatment of arthritis, improves the immune response, decreases prostaglandin levels aiding in the prevention of breast cancer and menstrual cramps, improves dermatological conditions such as psoriasis and eczema, and reduces the severity of migraine headaches. 

When using flax seed oil in hot foods (soups, cooked or steamed vegetables, etc.) add the oil last, just before or after serving.  It can replace less nutritious oils for all ways that oil is used, except for frying.  Frying destroys the healthful properties of this oil. 

Probably the best way to use flax seed oil is in cold dishes, the most nutritionally balanced and versatile way is either in dressings or used directly in shakes or on top of rice, soup or vegetables.

Because essential fatty acids increase metabolic rate, EFA-rich flax oil is less likely than any other oil to result in weight gain.  In fact, studies have shown that many overweight people actually lose weight by adding fresh essential fatty acid-rich oil to their diet.

Recipes

Basic Flax Oil-Protein Mixture
40 grams (3 tbs.) fresh flax seed oil
100 grams (7 tbs.) bakers cheese, or yogurt (low-fat or non-fat) or soft tofu for those allergic to dairy products.
Mix thoroughly.  This oil-protein mixture can be eaten as is, or converted into any number of nutritious and tasty dishes.  Here are some suggestions.

Breakfast
For a delicious and strength-giving breakfast, add to the basic mixture:
A touch of maple syrup or honey
Freshly ground nuts or seeds (almonds, filberts, flax, walnuts, sunflower seeds and sesame seeds) or even granola.
Fruit juice or cut fresh fruit in season (strawberry, raspberry, apple, pear, peach, apricot, plum, blueberry, huckleberry, etc.

Main Meal
For a nourishing and health-building main dish for lunch or supper, add to the basic mixture:
Finely shredded green onions and parsley
Grated carrots, green and red peppers, cut tomatoes, and/or any other fresh vegetables.
Herbs and seasonings of your choice: basil, tarragon, thyme, oregano, cumin, coriander, marjoram, curry, dill, etc.
There are many possible combinations.

Other uses of Flax Seed Oil

Salad Dressing
Add to the basic mixture: Vinegar, soy sauce or tamari, your choice of spices and herbs (garlic, mustard, hot spices, basic, cumin, dill, thyme, coriander, oregano, parsley, onion, green onion, etc.) and blend.
Makes a creamy, flavorful, and very nutritious dressing. 

Mayonnaise

This recipe is foolproof if followed exactly but don’t try to double it.
Set aside  1/2 cup flax seed oil and 1/2 cup oil of your choice  (safflower, sunflower, or olive).  Break an egg into the blender, add 2 tbs. lemon juice or vinegar, a dash of mustard (dry or prepared), a dash of cayenne or ground white pepper, and 1/4 cup of oil.  Cover blender and begin to blender at LOW speed until it begins to thicken.  Immediately add the remaining 3/4 cup oil in a heavy stream while continuing to blend at low speed.  Recipe makes 1 1/2 cups.

Dessert
Simply add fruits, nuts, and/or sweeteners in varying proportions to your taste.  Simple and delicious!

Butter Lovers
You can greatly improve the nutritional value of butter- which is very low in essential fatty acids (efa’s) and contains cholesterol- by mixing butter and fresh flax seed oil in 1:1 proportions.  This softens the butter, adds a delicious flavor, and supplies cholesterol- lowering efa’s to the butter-fat.  Remember to refrigerate it.  Clarified butter can also be used. 

Olive Oil Lovers
Mix olive oil and flax seed oil 1:1.
This will retain the olive’s flavor and greatly enhance its nutritional value.   

Fruit Smoothie
– 1/2 banana
– 2 ice cubes
– 1 cup juice (try pineapple, apple, grape, etc.)
– 1 tablespoon yogurt
– 1 tablespoon flax seed oil
Add all ingredients together in a blender and mix.  Try adding protein powder, fresh or frozen berries, cherries, or whatever fruit you like.  Great for breakfast or a snack.

 Dill Dressing
– 1/3 cup minced fresh dill
– 1/4 cup cider vinegar or lemon juice
– 1 & 1/2 tablespoon Dijon mustard
– 1/2 teaspoon honey or rice syrup
– 1/2 cup flax seed oil
In a bowl or blender mix everything except the flax oil.  Trickle the oil in slowly while blending or whisking vigorously, until the dressing is thick and smooth.
Keep extra dressing refrigerated in a dark bottle for later use.
Try it over salad, grains, vegetables, fish, etc. 

Ginger Dressing
– 3 tablespoon flax seed oil
– 1 to 2 tablespoon fresh lemon juice
– 1 teaspoon fresh grated ginger
– 1 garlic clove minced

Whisk ingredients together and store in the refrigerator in a dark bottle.  Great as a light dressing over lettuce, grains, vegetables, etc.

 Tamari Dressing
– 1/4 cup flax seed oil
– 2 to 3 tablespoon wheat-free tamari
– 2 to 3 tablespoon apple cider vinegar
– 1 to 3 cloves garlic minced
Adjust the proportions to taste.  For a more unique flavor add a few pinches of one or more of the following: onion powder, oregano, basil, or curry powder.  Be creative.

 Some further suggestions for flax seed oil

 •  On cooked or steamed vegetables, instead of melted butter, a more healthful choice

•  On baked potatoes instead of (or mixed with) sour cream is heaven on earth for taste and health.

•  In shakes and smoothies.

•  In protein shakes.

•  Used as a massage and tanning oil. Be sure to take appropriate care with fabrics.