Flax: a user s guide, with recipes

Transcription

1 Flx: user s guide, with recipes Access our ltest version of this resource, with new recipes, online t Revised

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3 Tble of Contents Introduction... 5 Why do we love flx?... 6 Is it relly s esy s eting?... 7 Ordering Vlley flx flour from your food service supplier... 7 Approximte nutrient nlysis of flx... 8 Allergen free... 9 Why should flx be prt of your helth cre routine? Here re some study results Sttistics How cn I dd flx to our menu? Rule of Thumb Substitute for Eggs Flx for Children precution Flx Gel using whole seeds Flx Gel using flx flour (milled, sifted flx seeds) Flx in Yogurt or Applesuce Med-pss Combining Pre & Pro Biotics Flx in Hot nd Cold Cerels Generl Guidelines Flx in otmel bulk recipe Otmel for purees nd smll eters Prune-flx puree Fruit lx Fruit smoothie Dry muffin mix Frozen muffin btter Brekfst omelette Lunch omelette All-brn muffins Ot brn muffins Blueberry muffins Pumpkin muffins with risins nd ginger Cheesy zucchini muffins

4 Muffin-in--mug Prune lof Rhubrb coffee cke Shortbred cookies Penut butter cookies Resident ctivity blueberry mini-muffins Questions, ides, suggestions? Plese contct us t info@flxflour.com 4

5 Introduction Flx is wholesome food most people will enjoy. By simply encourging people in their home environment to ccept the ddition of flx to their food, you cn help reduce serum cholesterol, control blood sugr, reduce long-term dependence on bowel cre medictions nd improve qulity of life by giving bck control of one of the most bsic bodily functions. They will love you for it! As one ldy noted: It just mkes you regulr, der. Now tht s good thing, isn t it? But flx is so much more thn bulking fibre. See Why we love flx on the next pge for some of the mny helth benefits gined by dding flx s food choice to the menu. This book of informtion nd recipes hs been developed to provide kitchen mngers, chefs, nd cooks esy-to-mke, everydy foods which cn be produced in vriety of environments. Providing flx s n ingredient in vriety of common foods, s demonstrted in this book, is very esy nd cn be lot of fun. We hve included two recipes which re designed to be quick nd esy wy to help people living in their new home crry on some of the joy nd simple plesure of bking. Adding flx s nother wholesome ingredient does not need to be complicted. The esy-to-follow recipes included in this booklet simplify the tsk. In homes where the use of flx is encourged for its medicl benefits, we hve developed selection of resources which we will hppily shre with you. While mny of these resources cn be ccessed directly through our website other documents we prefer to shre privtely. Plese contct us directly t info@flxflour.com 5

6 Why do we love flx? Becuse, flx is wholesome food solution to some very serious medicl issues. Two tblespoons of milled flx provide: Over 4 g of fibre; 1/3 of which is soluble fibre. The fibre in milled flx cn help: o o o o o o o Reduce LDL cholesterol Lower blood pressure Control blood sugr Promote regulrity Help prevent colon nd rectl cncer Reduce the incidence of obesity Feed pro-biotic bcteri for good GI helth Over 3 g of essentil omeg-3 ftty cid, which helps: o o o Protect ginst crdio-vsculr disese Inhibit pro-inflmmtory meditors Improve renl function in ptients suffering from lupus nephritis Flx is plnt source of high qulity protein tht cn: It s s esy s eting! To review current reserch nd generl informtion bout flx, visit nd o o o Help stimulte insulin secretion, resulting in reduced glycemic response Provide rginine, glutmine, nd histidine, the three mino cids known to hve strong effects on immune function Provide cysteine nd methionine which cn boost the body s nti-oxidnt levels flx is one of the best, nd most cost effective, sources of lignns, functionl component which provides phyto-estrogens nd nti-oxidnts; The functionl nutrients in flx cn help reduce mediction costs by: lowering serum LDL cholesterol which cn reduce or eliminte the need for cholesterol lowering mediction lowering blood pressure which cn eliminte the need for blood pressure control mediction reducing or eliminting the need for bowel cre medictions, including stool softeners nd bulking gents working with pro-biotic bcteri to improve the gut micro-biome which my help tret conditions currently mnged with medictions Just 2 Tbsp (15 g) of milled flx dy cn help you chieve these benefits for you, your fmily, residents in your home, nd clients in your cre. For more informtion nd recipes, contct info@flxflour.com For medicl dvice consult your physicin, dietitin, nd/or lterntive helth cre provider. 6

7 Is it relly s esy s eting? Why not give flx try? Mix milled flx into cold cerel Stir into hot otmel or other cooked cerels; Stir into fruit juice, yogurt or pplesuce Sprinkle on tost nd jm Blend into smoothies nd shkes Bke into bred, pizz dough, ckes, cupckes, muffins, cookies, pstries, nd other bked goods 6 kg of flx flour is equl to pproximtely 60 cups. Freshly milled nd sifted, Vlley flx flour is stble for severl months t room temperture. We recommend using our milled flx within 6 weeks of opening the bg. Otherwise, be sure to refrigerte the flx s soon s you receive it from your supplier so tht it doesn t deteriorte from setting too long t room temperture. Ordering Vlley flx flour from your food service supplier You cn check out product codes for distributers tht crry our products t (On-line Store) If your food service provider does not offer Vlley flx flour, we will ship directly to your loction, nywhere in Cnd, t cost competitive pricing. emil: sles@flxflour.com website: locl phone toll free long distnce Looking for resources to help you pln the introduction of flx in your home? emil info@flxflour.com or visit to ccess helpful mterils. Looking for gluten free ingredients tht don t require cupbord full of gums nd strches? Check out the Vlley Kitchen ingredients, pncke & cookie mix, ll-cndin brekfst cerel nd, gluten free ll-purpose flour. Dozens of esy recipes developed by our chef/dietitin. emil info@flxflour.com or visit to ccess helpful mterils. 7

8 Approximte nutrient nlysis of flx Vlley Kitchen brnd flx flour is milled from Cndin, GMO free, gluten free, premium qulity, clen, whole flx seeds. The flour is finely milled nd sifted to remove ny pieces of husk or whole seed tht my be of concern to some people. Moisture content stndrd: 6 to 8 % Nutrient informtion is bsed on the nutrient profile provided by Medllion Lbortories for the Flx Council of Cnd, April Nutrient Approximte content 15 g (~2 Tbsp) 100 g (~1 cup) Clories 70 Kcl 465 Kcl Totl ft 6 g 37 g Sturted ft 0.5 g 3.52 g Trns ft 0 0 Polyunsturted ft 4.0 g 25.4 g Monounsturted ft 1.0 g 8 g Omeg g 5.7 g Omeg g 20.7 g Cholesterol 0 0 Sodium mg Potssium 125 mg 831 mg Phosphorus 93 mg 622 mg Totl crbohydrtes 6 g 36.4 g Dietry fibre 4 g 27.6 g Soluble fibre 1 g 9.2 g Insoluble fibre 3 g 18.4 g Sugrs 0 g 1.05 g Protein 3.0 g 19.7 g Vitmin A 0 % 0 Vitmin C 0 % mg Clcium 3 % 236 mg Iron 9 % 5.40 mg Source of omeg-3 ftty cids Low in net crbs High in fibre 20 % protein 8

9 Allergen free We purchse Cndin only, GMO free, nd gluten free, flx, buckwhet, ots nd corn for processing in our fcility. Our ingredients re gurnteed by our suppliers to be free of ll priority llergens. To ensure the integrity of our llergen free declrtion, we mintin n llergen free production re, s indicted below. Allergen Declrtion Product Nme: Whole brown or golden flx seeds; processed flx seeds / flx mel / flx flour Allergenic component I Present in the product including flvorings, sesonings nd spices Present in other products mnufctur ed on the sme line. If Yes in column 2, re protocols in plce to mitigte risk of crosscontmintion? Present in the sme mnufcturin g fcility. If Yes in column 4, re protocols in plce to mitigte risk of crosscontmintion? Yes/No Yes/No Yes/No Yes/No Yes/No Penuts No No NA No NA Penut oil No No NA No NA Tree nuts No No NA No NA Sesme seeds/oil No No NA No NA Mustrd seeds/oil No No NA Yes** Yes** Milk nd derivtives No No NA Yes** Yes** Eggs or egg products No No NA Yes** Yes** Fish No No NA No Yes** Shellfish & crustcens No No NA No NA Soy No No NA Yes** Yes** Whet/gluten No No NA No NA Sulphites No No NA No NA Yes** = Stff lunchroom only Supplier: Vlley Flxflour Ltd. Nme of signing officer: Howrd Selig Title: Generl Mnger / Co-owner Phone

10 Why should flx be prt of your helth cre routine? Here re some study results. 1. In North Queens Nursing Home, where the progrm using flx flour for nturl bowel cre originted, there ws n 80 % reduction in the number of residents requiring phrmceuticl interventions for bowel cre. 2. This resulted in reduced nursing time required to mnge resident bowel cre, incresed resident control over their own bowel cre, nd reduced phrmceuticl costs. 3. Mny residents personlly voclized their pprecition nd positive feelings bout flx. Residents were plesed they did not require s mny phrmceuticls to help regulte their bowel. 4. Less thn 30 % of the residents required ny phrmceuticl tretment for bowel cre over three-yer period. 5. The progrm resulted in cost sving of pproximtely $4.55 / resident / month in the 44-bed fcility (1998). 10

11 Sttistics A survey of Nov Scoti nursing homes using flx flour, in 2000, indicted reduction in the use of lxtives, suppositories nd enems in the rnge of 60 to 80%. Approximtely 74% of the residents in the surveyed nursing homes were consuming flx flour. Incresing the fibre intke using flx flour resulted in 66% increse in the number of bowel movements per week, prompting the Administrtor to sk: How much more toilet pper re we using? 73% of the study prticipnts reduced the mount of bowel medictions required while on the study. 75% of the residents consuming flx flour hd soft, formed, medium size stools during the progrm. For more reserch sttistics nd stories, plese go to Incresing the fibre intke using flx flour resulted in 66% increse in the number of bowel movements per week, prompting the Administrtor to sk: How much more toilet pper re we going through? 11

12 Decision lgorythm for bowel cre intervention This lgorithm chrt is vilble in lrge formt. Plese contct for your copy 12

13 How cn I dd flx to our menu? Rule of Thumb When dding flx flour to ny recipe, increse the liquid by n mount equl to the volume of flx flour you re dding. For exmple, if you re dding flx flour to recipe which mkes 12 servings, dd ¾ cup of flx flour nd n dditionl ¾ c of liquid. This will help to mintin the consistency of the dough or btter nd provide 1 Tbsp of flx per serving. Substitute for Eggs Using flx flour to replce egg is simple nd effective wy to replce eggs in some recipes. Mix 15 ml (1 Tbsp) of flx flour in 45 ml (3 Tbsp) of wrm wter nd let it set for couple minutes. This mixture will replce one egg. Flx for Children precution There is some controversy regrding the sfety of milled flx for children. The concern is ssocited with the high phytoestrogen content of flx. The question is whether diet high in phytoestrogen is beneficil or detrimentl. We know for certinty tht there re mny helth nd developmentl benefits ssocited with flx. We lso regulrly consume other foods which contin lower concentrtions of phytoestrogen. There is no evidence tht dults should limit their consumption of milled flx. The mount of milled flx vilble to children, however, should be monitored to ensure tht they do not receive n excess of phytoestrogen, but still enjoy the benefits ssocited with the fibre, omeg-3 ft, protein, nd nti-oxidnts which flx provides. For constipted peditric clients to receive the digestive benefits of flx, flx gel, mde using whole flx seeds, is wy to provide the benefit of the soluble fibre from the outside of flx seeds. Use the whole seeds to prepre the gel nd then strin them off, retining only the gel. This provides the benefits of soluble fibre nd elimintes the concern tht child my receive too much phytoestrogen from the flx. 13

14 Providing snck of flx gel in pudding nd mini-muffin, mde to include milled flx, provides ll the flx benefits in smller portions, while reducing the intke of phytoestrogen. Flx Gel using whole seeds 2 Tbsp of whole flx seeds ½ cup boiling wter 1 Tbsp frozen juice concentrte or ½ cup of juice, pple suce, pudding, or yogurt In cup, or smll bowl, pour the boiling wter over the whole flx seeds. Set side for 2 3 minutes. Stir. Strin off the whole seeds. Mix the gel with the beverge or other food of choice. Flx Gel using flx flour (milled, sifted flx seeds) 2 Tbsp of flx flour ½ cup boiling wter ½ cup of pple suce, pudding or yogurt In cup, or smll bowl, pour the boiling wter over the flx flour. Set side for 2 3 minutes. Stir. Mix the flx flour gel with pple suce or yogurt. Repet 3 times dy until constiption resolves. Once the constiption hs resolved, move the client on to the flx-for-fibre regime, so they regulrly receive blend of both soluble nd non-soluble fibre nd the other benefits ssocited with the regulr use of flx. Using flx gel is not intended to replce nti-constiption mediction, if these products re required. Flx in Yogurt or Applesuce Med-pss In some homes, cre ssistnts find offering flx during med-pss to be more effective nd more likely to ensure tht ll residents receive n equl portion every dy. As result, flx is dded to pplesuce or yogurt. This cn be prticulrly effective if used with bio-ctive yogurt. Flx is n excellent pre-biotic. This simple, delicious blend combines prebiotic flx with probiotic yogurt to help the digestive trct function without the need for medictions. 14

15 Flx is gret for ll ges! For children, however, reduce the mount of milled flx in the following recipe to 1 cup. Yield: 25 servings of 1/4 cup ech Bio-ctive yogurt 3 cups Golden flx flour 3 cups There re 2 Tbsp of flx in every ¼ cup serving of this recipe. Blend the ingredients thoroughly nd serve in bowl or med-pss cup. Combining Pre & Pro Biotics When we re not going regulrly, we re not feeling our best! There hs been evidence, for quite while, tht some of our dietry nd medicl choices cn dmge the bcteri in the gut. So, for the pst severl yers, nurses, nutritionists, nd physicins hve been promoting the use of probiotic tblets nd probiotic foods to help keep our digestive trck helthy. Recently, there is mounting evidence tht probiotic foods including bioctive yogurt, kefir, suerkrut, kimchi, soft cheese, nd other fermented foods, provide benefit to our digestion, especilly if we hve been on nti-biotics or experiencing digestive disorders. However, s live orgnisms, probiotics need food source in the gut. This is where the prebiotic foods, including milled flx seeds, berries, onions, grlic, pples, nd bnns come in to ply. Prebiotic foods, which mny of us lredy et every dy, provide the fibre which is the food source for these friendly bcteri. 15

16 Flx in Hot nd Cold Cerels Generl Guidelines Offer 1 to 2 Tbsp (15 to 30 ml) of flx flour, per serving, with hot or cold cerel. Flx flour cn be dded successfully to ll hot cerels, including otmel, crem of whet, corn mel, nd rice cerel. Hot cerel, especilly otmel, will be sticky if the cerel sits too long with the flx flour in it. This is the result of the moist het dissolving the soluble fibre in both the otmel nd the flx flour. When using flx flour in hot cerel, dd it s close to serving time s possible. When using flx flour in hot cerel, dd it s close to serving time s possible, fter the cerel hs been fully cooked. If necessry, djust the consistency of the cerel by dding more wter to thin, or flx flour to thicken. When dding flx flour to dry cerel, sprinkle 1 2 Tbsp of flx flour on dry cerel, give it shke or stir, nd dd milk. Flx flour bsorbs lot of liquid. Provide extr milk or wter when offering hot or cold cerel with flx flour. 16

17 Flx in otmel bulk recipe Light in color, golden flx flour is the most populr choice for dding into otmel. Yield 25 Servings of ½ cup ech 50 servings of ½ cup ech wter 10 ½ cups 21 cups otmel 3 cups 6 cups slt (optionl) 2 tsp 4 tsp flx flour 3 cups 6 cups 1. Bring the wter to the boil. 2. Stir in the otmel nd slt. Cook s required. 3. Hold for service. 4. Just prior to service, stir in the flx flour. Note This nutrient nlysis does not include the slt, milk or sugr. If the slt is included, it will provide 200 mg of sodium / serving. Per serving: clories 100 ft 6 g sturted ft 0.5 g omeg-3 ft 2.5 g sodium 0 mg crbohydrte 13 g fiber 4 g sugr 0 g protein 4 g 17

18 Otmel for purees nd smll eters There re 3 g of fibre nd 2 g omeg-3 ftty cids in every ½ cup serving. Yield 4 servings; ½ cup ech 48 servings; ½ cup ech wter 1 cup 12 cups otmel ½ cup 6 cups cinnmon ¼ tsp 3 tsp skim milk powder ½ cup 6 cups whipping crem, ½ cup 6 cups 35% mf vegetble oil 2 Tbsp 1 ½ cup Vlley Kitchen golden flx flour ¼ cup 3 cups 1. In medium size pot, combine the wter nd ot mel. Whisk in the cinnmon, skim milk powder, whipping crem, nd vegetble oil. 2. Bring to the boil nd cook, whisking occsionlly, for 4 to 5 minutes. 3. Remove from the het nd stir in the flx flour. 4. Serve with light sprinkle of brown sugr. Notes Per ½ cup serving (without sugr): clories 280 ft 22 g sturted ft 8 g omeg-3 ft 2 g sodium 60 mg crbohydrte 17 g fiber 3 g sugr 5 g protein 7 g This cerel forms cohesive bolus cceptble for puree diets. It is energy dense, gret for smll eters. This cerel is good choice for people who cnnot et lrge portion. 18

19 Prune-flx puree This recipe provides prebiotic fibre. Add one cup of probiotic yogurt or kefir for probiotic benefits. Yield 10 x 1/3 cup servings 50 x 1/3 cup servings wter (or juice of choice) 2 cups 10 cups prunes, pitted bite size OR 1 cup 5 cups SUBSTITUTE ¾ cup prune puree Vlley Kitchen Flx Flour 2/3 cup 3 cups Notes 1. Check the prunes for bits of pit. Remove if resent. 2. In blender, puree ll ingredients together until smooth. 3. Refrigerte fter blending. Per 1/3 cup: clories 80 ft 3 g sturted ft 0 g omeg-3 ft 1.5 g sodium 0 mg crbohydrte 15 g fiber 2 g sugr 7 g protein 2 g To mke this drink, mesure serving of the puree into glss nd thin it with dditionl wter or juice. You cn lso plce serving bowl nd mix it with cooked otmel, pplesuce, yogurt or pudding. Using juice insted of wter, or mixing the puree with nother ingredient, will dd flvor but lso increse the clories nd sugr content. This prune flx puree dds fibre, omeg-3 ft, nd nti- oxidnts to your diet. Use this puree 3 to 4 times dy to help relieve constiption. If you re not relieved within 3 dys, dd source of liquid fibre to your diet. If you re not relieved within 4 dys, tlk with your phrmcist bout the temporry use of lxtive. As you feel better, finish up whtever puree you hve on hnd nd continue to et helthy, high fibre diet with t lest 2 to 3 Tbsp of flx flour every dy. 19

20 Fruit lx Mny people will be fmilir with this tried-nd-true formultion. Yield 2 ½ cups (10 x ¼ cup serving) 12 ½ cups (48 x ¼ cup serving) fruit juice or 2 cups 10 cups wter prunes, pitted flx flour 2/3 cup 3 cups Per ¼ cup: clories 120 ft 3 g sturted ft 0 g omeg-3 ft 1.5 g sodium 0 mg crbohydrte 23 g fiber 4 g sugr 17 g protein 3 g In blender, puree ll ingredients together until smooth. Refrigerte. Notes Very tsty s is or stir in ¼ cup of this thick puree into hot cerel, pple suce, yogurt, or pudding. 20

21 Fruit smoothie Offer flx flour s nutritionl enhncement in smoothies. Simply dd 2 Tbsp of flx flour to the smoothie nd blend; or use the following recipe. Yield 1 serving 48 servings fresh or frozen fruit (bnn, pple, ½ cup 24 cups ornge, kiwi, pinepple or other vilble fruit) fruit juice ½ cup 24 cups bio-ctive yogurt ¼ cup 6 cups flx flour 2 Tbsp 3 cups ice (optionl) 1. In blender, combine the fruit with the fruit juice, yogurt nd flx flour. Add ice, s desired. 2. Blend until smooth. 3. Thin with dditionl juice, s required. Per serving: clories 220 ft 6 g sturted ft 1 g omeg-3 ft 2.5 g sodium 45 mg crbohydrte 41 g fiber 6 g sugr 26 g protein 7 g Notes Nturlly loded with vitmins nd minerls, the ddition of flx flour to your smoothie enhnces the fibre, omeg-3 oil, protein, nd nti-oxidnt content of this incresingly populr beverge. Serve with lrge dimeter strw. 21

22 Dry muffin mix Yield 12 muffins 48 muffins muffin mix 3 1/3 cups 13 cups flx flour 1 cup 4 cups egg (if required) 1 4 wter 1 ¾ cups 7 cups mini chocolte chips (optionl) ¾ cup 3 cups Per 1 muffin: 250 clories, 12 g ft, 3.5 g sturted ft, 2 g omeg- 3, 270 mg sodium, 38 g crbohydrte, 3 g fiber, 5 g protein 1. Prehet oven to 200 C (400 F). 2. Combine commercil muffin mix with the flx flour, wter, egg (if required), nd chocolte chips (optionl). Let sit for 1 minute. 3. Scoop into non-stick or pper lined muffin cups. Bke for 20 minutes. Per muffin: clories 250 ft 12 g sturted ft 3.5 g omeg-3 ft 1.5 g sodium 270 mg crbohydrte 38 g fiber 3 g sugr 6 g protein 5 g Frozen muffin btter Yield 12 muffins 48 muffins #16 scoop muffin 10 scoops 40 scoops btter, thwed flx flour ¾ cup 3 cups ornge juice ¾ cup 3 cups sugr ¾ cup 3 cups Per muffin: clories 230 ft 7 g sturted ft 1.5 g omeg-3 ft 1.5 g sodium 260 mg crbohydrte 43 g fiber 2 g sugr 13 g protein 4 g 1. Scoop the btter into lrge bowl. Add the flx flour nd juice or wter. 2. Stir to blend the ingredients. 3. Scoop the btter into muffin cups nd bke s per instructions. 22

23 Brekfst omelette This omelette is very quick, herty, gluten free brekfst. Yield 1 serving 48 servings eggs 2 24 cups (liquid eggs) wter 4 Tbsp 3 cups Vlley Kitchen flx flour 4 Tbsp 3 cups cheese, grted 2 Tbsp 1 ½ cups fresh herbs chives, to tste to tste thyme, bsil slt nd pepper to tste to tste vegetble oil for the pn (optionl) 1 tsp 4 Tbsp Per serving: clories 360 ft 29 g sturted ft 8 g omeg-3 ft 5 g sodium 210 mg crbohydrte 11 g fiber 7 g sugr 1 g protein 21 g 1. In smll bowl, combine the eggs, wter nd flx flour. 2. Stir in the grted cheese nd herbs; seson with slt nd pepper. 3. Pour the mixture into hot frying pn. Fry until the bottom is set, then turn nd continue cooking until cooked through. 4. Serve with yogurt, fresh fruit, tomto slices, tomto sls, or syrup. Lunch omelette Yield 1 serving 48 servings eggs 2 24 cups (liquid eggs) wter 4 Tbsp 3 cups Vlley Kitchen flx flour 4 Tbsp 3 cups cnned met or fish 4 Tbsp 3 cups slt nd pepper to tste to tste vegetble oil for the pn (optionl) 1 tsp 4 Tbsp Per serving: clories 400 ft 29 g sturted ft 6 g omeg-3 ft 5 g sodium 190 mg crbohydrte 11 g fiber 7 g sugr 1 g protein 30 g 1. In smll bowl, combine the eggs, wter, nd flx flour. 2. Stir in the met or fish; seson with slt nd pepper. 3. Pour the mixture into hot frying pn. Fry until the bottom is set, then turn nd continue cooking until cooked through. 23

24 All-brn muffins With 5 g of fibre, these chewy muffins re n excellent source of fibre. They hve 2 g omeg-3 ftty cids per muffin. Yield 12 lrge muffins 48 muffins brown sugr 1 cup 4 cups ll brn cerel 1 cup 4 cups Vlley Kitchen flx flour, 1 cup 4 cups brown or golden ll-purpose flour 1 cup 4 cups bking powder 4 tsp 5 Tbsp eggs, lrge 2 8 milk, 2% 1 cup 4 cups risins (optionl) 2/3 cup 2 ½ cups Per muffin (with risins): clories 190 ft 5 g sturted ft 1 g omeg-3 ft 2 g sodium 200 mg crbohydrte 37 g fiber 5 g sugr 20 g protein 6 g 1. In lrge bowl, combine the brown sugr, All-Brn cerel, flx flour, ll-purpose flour, nd bking powder. Whisk to blend. 2. Mix in the eggs nd milk to mke btter. 3. Stir in the risins. 4. Scoop into oiled muffin tins nd bke t 350 o F for 23 to 25 minutes. 5. Cool in the tins for bout 5 minutes nd then turn out onto wrck to complete cooling. 24

25 Ot brn muffins These light textured muffins re especilly delicious with few pecns tossed in. 3 g of fibre nd 1.5 g omeg-3 ftty cids per muffin. Yield 12 lrge muffins 48 lrge muffins ll-purpose flour ¾ cup 3 cups ot brn 1 cup 4 cups Vlley Kitchen flx ¾ cup 3 cups flour, brown or golden brown sugr 1 cup 4 cups bking sod 1 tsp 4 tsp bking powder 2 tsp 2 ½ Tbsp eggs, lrge 2 8 yogurt, plin, 2-4% 1 ¼ cup 5 cups m.f. vnill 1 tsp 4 tsp risins or dried blueberries 2/3 cup 10 ½ cups Per muffin (with risins): clories 190 ft 5 g sturted ft 1 g omeg-3 ft 1.5 g sodium 200 mg crbohydrte 35 g fiber 3 g sugr 19 g protein 6 g 1. In lrge bowl, combine ll-purpose flour, ot brn, flx flour, brown sugr, bking sod, nd bking powder. Whisk to blend. 2. Mix in the eggs, yogurt, nd vnill to mke btter. 3. Stir in the risins or dried blueberries. 4. Scoop into oiled muffin tins nd bke t 350 o F for 23 to 25 minutes. 5. Cool in the tins for bout 5 minutes nd then turn out onto wrck to complete cooling. 25

26 Blueberry muffins These melt-in-your-mouth muffins ech deliver 1 Tbsp of flx flour nd 3 g of fibre. Yield 12 lrge muffins 48 lrge muffins white sugr 1 cup 4 cups butter, ¼ cup 1 cup softened lrge eggs 2 8 ll-purpose 1 cup 4 cups whet flour flx flour ¾ cup 3 cups bking 2 tsp 8 tsp powder slt ½ tsp 2 tsp milk, 2% ½ cup 2 cups fresh blueberries ll-purpose whet flour 2 cups 8 cups ¼ cup 1 cup white sugr 2 tsp 2 ½ Tbsp Per muffin: clories 220 ft 8 g sturted ft 3 g omeg-3 ft 1.5 g sodium 200 mg crbohydrte 35 g fiber 3 g sugr 21 g protein 4 g 1. Crem together the sugr nd butter. 2. Add the eggs, one t time, mixing well. 3. Mesure together the whet flour, flx flour, bking powder, nd slt. Mix into the btter. 4. Add the milk. 5. In seprte bowl, gently mix the flour, sugr, nd blueberries to cot the berries evenly. 6. Fold gently into the btter. 7. Fill 12 lrge pper-lined or well- gresed muffin tins 2/3 full. 8. Bke in n oven preheted to 350 o F for 25 minutes. 9. Cool for 5 minutes before removing from the pn. 26

27 Pumpkin muffins with risins nd ginger Yield 24 muffins 48 muffins whole whet flour 2 cups 4 cups ll-purpose flour ½ cup 1 cup Vlley Kitchen flx 1 ½ cup 3 cups flour grnulted white 1 cup 2 cups sugr bking powder 2 Tbsp 4 Tbsp bking sod 1 tsp 2 tsp ground cinnmon 1 Tbsp 2 Tbsp ground nutmeg 1 tsp 2 tsp ground ginger 1 tsp 2 tsp cndied ginger, ½ cup 1 cup chopped slt ¼ tsp ½ tsp risins 1 ½ cup 3 cups pumpkin puree 1 2/3 cup 2 ½ cups vegetble oil ¼ cup ½ cup buttermilk 3 cups 6 cups lrge eggs 3 6 Per muffin: clories 210 ft 6 g sturted ft 1 g omeg-3 ft 1.5 g sodium 220 mg crbohydrte 37 g fiber 4 g sugr 17 g protein 5 g 1. Prepre 24 muffin tins by sprying lightly with oil. 2. Prehet the oven to 190 o C (375 o F). 3. In lrge bowl, combine the whole whet flour, ll-purpose flour, flx flour, sugr, bking powder, bking sod, spices, cndied ginger, slt, nd risins. 4. In 2 nd bowl, blend the pumpkin puree, oil, buttermilk, nd eggs. 5. Mke well in the center of the dry ingredients nd pour in the wet ingredients. Fold together to blend. Do not over stir. 6. Scoop the btter into the muffin tins nd bke in the preheted oven for 25 minutes or until firm to the touch. 7. Cool for 5 minutes nd then turn out onto rck to finish cooling. 27

28 Cheesy zucchini muffins Yield 12 lrge muffins 48 lrge muffins ll-purpose whet flour 1 ½ cups 6 cups Vlley-Kitchen flx flour ¾ cup 3 cups Sugr ¼ cup 1 cup ground pepper ½ tsp tsp nutmeg ½ tsp 2 tsp bking powder 1 Tbsp ¼ cup eggs, lrge 2 8 butter, melted or ½ cup 2 cups vegetble oil zucchini, grted** 2 cups 8 cups crrot, grted ½ cup 2 cups broccoli florets ½ cup 2 cups cheddr cheese, grted ½ cup 2 cups dditionl cheddr cheese, grted or cut into 12 X ½ inch cubes, for grnish ** substitute 1 1/4 cups of frozen grted zucchini, thwed, with the liquid Per muffin: clories 215 ft 13 g sturted ft 6 g omeg-3 ft 1.5 g sodium 200 mg crbohydrte 21 g fiber 3 g sugr 5 g protein 6 g 1. Turn the oven on to prehet t 350 o F. 2. Prepre the muffin tins by sprying generously with oil. 3. In lrge mixing bowl, mesure nd whisk together the ll-purpose whet flour, Vlley Kitchen flx flour, sugr, pepper, nutmeg, nd bking powder. 4. Mke well in the centre nd dd the eggs nd melted butter. 5. Mix using n electric mixer until well blended. The btter will be chunky t this stge. 6. Add the zucchini, crrot, nd broccoli. Using wooden spoon or sptul, mix the ingredients to mke moist btter. 7. Fold in the ½ cup of grted cheese. 8. Scoop the btter evenly mong the 12 muffin tins. 9. To finish, either push piece of cheese into ech muffin nd cover with btter or smooth the top of ech muffin nd grnish with dditionl grted cheddr cheese. 10. Bke for 25 to 27 minutes. 11. Cool for 5 to 8 minutes nd then turn out onto rck to finish cooling. 28

29 Muffin-in--mug Super nutritious snck with 5g of omeg-3 ft nd whopping 8 g of fibre. Yield 1 lrge muffin flx flour Brown or ½ cup Golden sugr 1 tsp bking powder ½ tsp coco 2 tsp egg 1 Per muffin: clories 215 ft 15 g sturted ft 3 g omeg-3 ft 5 g sodium 250 mg crbohydrte 17 g fiber 8 g sugr 5 g protein 12 g 1. Plce the flx flour nd sugr in mug. 2. Sift together nd dd the bking powder nd coco. 3. Mix with smll whisk or fork. 4. Add the egg. 5. Mix with smll whisk or fork until ingredients re thoroughly blended. 6. Microwve on high (55-75 seconds) depending on our microwve (Newer more powerful M/W will cook more quickly). 7. Remove hot muffin using fork, nd let it cool on cooling rck. It will be moist nd sticky until it cools down. 8. Alterntely, et it directly from the mug with fork or spoon. 9. Serve with jelly, jm, or other decdent plesure! Enjoy! 29

30 Prune lof Yield 1 lrge lof 3 lrge loves ll-purpose flour 2 cups 6 cups Vlley Kitchen ¾ cups 2 ½ cups flx flour, brown or golden brown sugr 1 cup 3 cups bking sod ½ tsp 1 ½ tsp bking powder 1 Tbsp 3 Tbsp eggs, lrge 2 6 milk 1 cup 3 cups ornge or other ½ cup 1 ½ cups fruit juice vegetble oil ¼ cup ¾ cup vnill 1 tsp 3 tsp dried prunes chopped ¾ cup 2 ½ cups 1. Pre-het the oven to 375 o F. 2. Lightly spry with oil 1 lrge bred nd lof pn. 3. In lrge bowl, combine ll-purpose flour, flx flour, brown sugr, bking sod, nd bking powder. Whisk to blend. 4. Blend the eggs, milk, fruit juice, vegetble oil nd vnill. Fold into the flour mixture. 5. Stir in the chopped prunes. 6. Pour the btter into the oiled pn nd bke t 375 o F for 50 to 60 minutes. 7. Cool for 10 to 15 minutes nd then turn out onto rck to cool completely before slicing. Notes Enjoy plin or buttered. Per slice (16 slices per lof): clories 210 ft 6 g sturted ft 1 g omeg-3 ft 1 g sodium 130 mg crbohydrte 36 g fiber 2 g sugr 19 g protein 4 g 30

31 Rhubrb coffee cke This is gret wy to use some of your fresh rhubrb. These little squres of cke re pcked with flvor. Ech squre provides bout 5 ml (1 tsp) of flx flour. Yield 24 2 x 2 ¼ inch (5 x 6 cm) servings 48 2 x 2 ¼ inch (5 x 6 cm) servings ll-purpose white whet 1 ½ cup 3 cups flour bking powder 1 Tbsp 2 Tbsp sugr, white ½ cup 1 cup cinnmon ½ tsp 1 tsp Vlley Kitchen flx flour, ¼ cup ½ cup brown or golden egg, medium 1 2 milk, 1% 1 cup 2 cups diced fresh rhubrb 2 cups 4 cups For crumble topping: pcked brown sugr ½ cup 1 cup Vlley Kitchen flx flour ¼ cup ½ cup brown or golden quick ots ¼ cup ½ cup butter 3 Tbsp 6 Tbsp cinnmon 1 tsp 2 tsp Per serving: clories 100 ft 3 g sturted ft 1 g omeg-3 ft 0.5 g sodium 60 mg crbohydrte 18 g fiber 1 g sugr 10 g protein 2 g 1. Prehet the oven to 400 F. 2. Spry 9 x 12 pn with oil. 3. Sift together flour, bking powder, sugr, nd cinnmon. Stir in the flx flour. 4. In nother bowl, bet the egg with fork nd whisk in the milk. Pour into flour mixture, dd chopped rhubrb nd stir until mixed. 5. Spred the btter evenly into the prepred pn. 6. Plce topping ingredients in smll bowl nd rub together until combined nd crumbly. Sprinkle over cke btter. 7. Bke for 30 minutes, or until toothpick inserted into center comes out clen. 31

32 Shortbred cookies Shortbred cookies re s much prt of the festive seson s gifts nd eggnog. These delicious cookies provide smll nutritionl compliment of fibre to the wonderful flvor of butter nd vnill. Yield 30 cookies 60 cookies butter, slted, ¼ cup ¾ cup room temperture Vlley Kitchen ¼ cup ½ cup golden flx flour icing sugr ¼ cup ½ cup ornge juice 2 Tbsp ¼ cup vnill ½ tsp 1 tsp ll-purpose white whet flour 1 cup 2 cups 1. Crem the butter. Blend in the golden flx flour nd icing sugr. Bet on medium for 2 minutes. 2. Add the ornge juice nd vnill. Stir to mix. Per cookie: clories 39 ft 2 g sturted ft 1 g omeg-3 ft 0.2 g sodium 10 mg crbohydrte 5 g fiber 0.5 g sugr 1 g protein 0.6 g 3. Fold the flour into the btter until just blended. Kneed gently s required to hold the dough together. 4. Lightly flour the counter nd roll the dough to bout ½ cm thick. 5. Cut with smll decortive cookie cutter. Gther remining dough together, roll nd cut. Repet until ll the dough hs been used. 6. Ly on bking sheet. 7. Decorte with cherries, colored sprinkles, or other sesonl decortion. 8. Bke in n oven preheted to 325 o F for 15 minutes 32

33 Penut butter cookies Yield 20 cookies 60 cookies brown sugr ½ cup 1 ½ cup egg 1 3 vnill ½ tsp 1 ½ tsp penut butter ½ cup 1 ½ cup Vlley Kitchen flx 1 cup 3 cups flour ll-purpose whet ¼ cup ¾ cup flour slt ½ tsp 1 ½ tsp bking powder ½ tsp 1 ½ tsp 1. Prehet the oven to 350 o F (180 o C). 2. Bet together the sugr, egg, nd vnill; blend in the penut butter. Per cookie: clories 88 ft 6 g sturted ft 1 g omeg-3 ft 1 g sodium 100 mg crbohydrte 8 g fiber 2 g sugr 4 g protein 3 g 3. Combine the flx flour, rice flour, slt, nd bking powder. Mix with the wet ingredients. 4. Scoop 15 ml (1 Tbsp) nd roll into bll. Plce on non-stick bking sheet nd fltten with fork. Repet with the remining dough. 5. Bke for 12 minutes. Cool for 1 to 2 minutes nd then remove to wire rck. 33

34 Resident ctivity blueberry mini-muffins Activity directors sometimes find tht residents enjoy mking desserts for themselves, especilly for mel. Whether it is peeling crrots for stew or stirring btter for btch of muffins or cookies, residents re hppy nd very proud when they cn bost to their tble compnions of hving helped to mke prt of the mel or snck. Mini-muffins re esy to mke nd quick to bke. They provide delicious smll snck, or with drop of icing, sweet dessert. Here is one quick nd esy ide! Yield 30 muffins 60 muffins white sugr 1 cup 2 cups butter, softened ¼ cup ½ cup lrge eggs 2 4 ll-purpose 1 cup 2 cups whet flour flx flour ¾ cup 1 ½ cups bking powder 2 tsp 4 tsp slt ½ tsp 1 tsp milk, 2% ½ cup 1 cup frozen or fresh 2 cups 4 cups blueberries ll-purpose ¼ cup ½ cup whet flour white sugr 2 tsp 4 tsp Per mini muffin: clories 82 ft 3 g sturted ft 1 g omeg-3 ft 0.5 g sodium 90 mg crbohydrte 13 g fiber 2 g sugr 8 g protein 2 g 1. Crem together the sugr nd butter. 2. Add the eggs, one t time, mixing well. 3. Mesure together the whet flour, flx flour, bking powder, nd slt. Mix into the btter. 4. Add the milk. 5. In seprte bowl, gently mix the flour, sugr, nd blueberries to cot the berries evenly. 6. Fold gently into the btter. 7. Fill 24 to 30 well-gresed mini-muffin tins. 8. Bke in n oven preheted to 350 o F for 12 to 15 minutes. 9. Cool for 5 minutes before removing from the pn. 34