Cilantro Pesto

A delicious way to get your heart-protective fats and garlic. Plus, cilantro is an excellent de-toxifier.
Note: Use organic ingredients where possible.

4 cups, loosely packed, of fresh cilantro
1/4 cup extra virgin olive oil
1/4 cup flax oil (high-lignan if possible)
1/2 cup raw walnuts
3 Tbsp. ground flax seeds
1/2 cup grated Parmesan or Romano cheese (optional)
4 cloves of garlic
Sea salt to taste

Using a food processor or blender, purée alternating quantities of cilantro, oil, walnuts, flaxseeds and garlic. Add cheese and salt (if desired) and finish with a last whoosh. Of course, feel free to play with the proportions of the ingredients, depending on the consistency you want and your taste. This pesto freezes well-wrap single serving 'blobs' folded into aluminum foil or plastic wrap packets, or freeze in small plastic containers. Use it on pasta, vegetables or as a tapenade spread for veggie sandwiches.

Essential Fatty-Acid Salad Dressing

I created this salad dressing some years back. It can be used on salads or steamed vegetables such as broccoli, asparagus, and Brussels sprouts. Also consider using this dressing with citrus fruits - grapefruit slices, particularly - or chopped pears.

8 chopped garlic cloves
2 bunches fresh, chopped parsley
1/4 tsp. black pepper
2 tsp. fresh oregano
2 stalks fresh, chopped rosemary
3 Tbsp. toasted, organic sesame seeds
1 fresh lemon, squeezed

Mix ingredients together and add to the following concoction:

2 cups extra-virgin olive oil
1 cup flax oil (I like Tree of Life cold-pressed organic flax oil)
1/4 cup extra-virgin sesame seed oil
3 Tbsp. toasted sesame seed oil
1/4 cup walnut oil

After you prepare this dressing, you must refrigerate it in a glass bottle. Be sure to wrap some aluminum foil around the bottle to keep light out. Excess light, heat, or storage longer than a week, can cause the oil to oxidize. Cut the recipe in half or share the dressing with a friend if you can't use it within a week.

Flax Bran Muffins

Makes 12 muffins

In this delicious variation on the usual bran muffin, flaxseed contributes omega-3 fatty acids as well as fiber. Molasses and prune juice add a light sweetness and moist texture, without a lot of fat and sugar. If you prefer a sweeter muffin, add 1/8 teaspoon of white stevia powder to the batter.

• 1/2 cup unprocessed wheat bran
• 1/2 cup boiling water
• 1 cup prune juice
• 1/4 cup molasses
• 2 tablespoons light olive oil or hazelnut oil
• 1 large egg
• 1/2 cup golden flaxseed
• 3/4 cup whole wheat flour
• 1 teaspoon cinnamon
• 1 teaspoon ground ginger
• 1 teaspoon baking soda
• 1/8 teaspoon salt
• 1/8 teaspoon white stevia powder (optional)
• 1/3 cup raisins

1. Preheat oven to 400 °F.
   
   
2. Place wheat bran in large bowl and add boiling water. Stir to combine and set aside.
   
   
3. In small bowl, combine prune juice, molasses, oil, and egg and beat lightly.
   
   
4. Grind flaxseed in coffee or spice grinder. Add ground flaxseed to the wheat bran mixture, along with flour, cinnamon, ginger, soda, and salt. Mix well.
   
   
5. Add prune juice mixture and raisins to wheat bran mixture and stir to combine. Let batter sit for 10-15 minutes.
   
   
6. Divide batter between 12 paper-lined muffin cups. Bake for 14 minutes.

Nutritional information (per muffin)

Calories: 145
Fat: 6 g
Saturated fat: 0 g
Omega-3 fatty acids: 1,450 mg
Carbohydrates: 22 g
Fiber: 5 g

© 2006 Monica Reinagel

Flax Mayonnaise

A healthful twist on an old favorite.

2 Tbsp. flax oil (organic, high-lignan if possible)
2 Tbsp. skim milk
2 Tbsp. non-fat yogurt
2 Tbsp. lemon juice or apple cider vinegar
1 tsp. mustard powder
1/4 tsp. marjoram or dill
Herbal seasoning such as "Spike" to taste
Sea salt to taste

Combine flax oil, milk and yogurt in a blender or food processor and whip. Add lemon, mustard and spices. If you want to make a larger quantity, this will keep for about 2 weeks if refrigerated, but some separation will occur and you'll want to stir before using. Try flax mayo with broiled fish or as a dip for raw veggies.

Smart Smoothie

Omega-3 fatty acids, protein, fiber and fruit make a nutritious and delicious snack or meal.

2 Tbsp. ground flaxseeds
1/2 cup fresh fruit- blueberries, a peach, kiwi, banana; whatever you like
8 oz. soymilk, skim milk or unsweetened juice (you can also use water or a combination)
1 serving size (follow directions on package) of soy or whey protein powder
1-2 Tbsp. flax oil (organic, high-lignan if possible)

Put ingredients into a blender and whir. If you want a cold, shake-like taste experience, add ice or use frozen juice cubes. Fresh is best but you can use frozen fruits when fresh fruits aren't in season. Depending on how you make it, this smoothie can come out so thick, you'll need a spoon!