A Health Claim for Flaxseed: A Canadian Grown Superfood

This year, Health Canada approved a health claim linking ground whole flaxseed to blood cholesterol lowering, a major risk factor for heart disease. Specifically, the claim indicated that eating 5 Tbsp/75 mL of ground (milled) whole flaxseed per day over three meals helps reduce cholesterol.

Why is flaxseed a superfood?

1. Flaxseed is High in Fibre: Like other Canadian grown superfoods – pulse, oats, barley and quinoa -flaxseed is full of fibre! It contains both soluble (cholesterol lowering) and insoluble (happy digestive system) fibres. Just 2 Tbsp (30 mL) of ground whole flaxseed contains 4 grams of fibre, which is about 15 percent of  the fibre you require daily.

2. Flaxseed is a source of plant based Omega 3 Fats: Omega 3s are a type of fat that we need to eat to stay healthy. They are sometimes called essential fats as our bodies needs them but can’t make them so we have to get them from a food source. Research suggests that higher intake of omega-3 fats are associated with reductions in cardiovascular disease. Omega 3 fats are found in cold water fish such as salmon, mackerel, sardines and herring; nuts especially walnuts, pecans and almonds; seeds especially flaxseed and chia; as well as some vegetable oils including flaxseed, walnut, canola and soybean oils.  The Institute for Medicine recommends that men consume 1.6 grams, women 1.1 grams  and children depending on age consumer between 0.5 and 1.2 grams per day.  Two Tbsp (30 mL) of ground flaxseed provides 3.5 g of omega 3, more then twice the daily recommendation. That’s a good thing!

3. Flaxseed is one of the best Plant Sources of Lignans: Lignans are high in antioxidants and help regulate hormone levels. Research indicates that lignans may help to reduce the risk of breast and prostrate cancer. A recent study also indicated that woman newly diagnosed with breast cancer who consumed a muffin containing 2 Tbsp (30 mL) of flaxseed, showed a significant reduction in tumour growth then those who ate a muffin containing no flaxseed.  Flaxseed may also reduce hot flashes in menopausal woman!  Flaxseeds contain over 75 times more lignans then other plant foods.

Do I need to grind flaxseed?  To get the most nutritional benefit from flaxseed it must be ground. Nutritionally whole seed has the same nutritional profile as ground flaxseed, however, the nutrients are much more available to your body if the tough seed coat is ground up.

Is there a difference between whole ground or milled flaxseed and flax meal?  Packages labeled flax meal can be made of whole ground flaxseed or it can be the meal remaining after flax oil is extract from the seed.  Both are similar nutritionally, in terms of most nutrients like protein, fibre and lignans. However, the meal leftover after the flax oil is removed would be lower in omega 3 fats then whole ground flaxseed.  In cooking they both act the same.

What is the difference between yellow or golden and brown flaxseed? Just the colour.  Nutritionally they are the same.

Should I freeze flaxseed to keep it fresh? Whole flaxseed has a hard seed coat which protects and preserves the seed.  It can be stored in a cool, dry, dark place for up to one year. Ground seed is best refrigerated in an opaque container for up to 90 days. That said whole or ground flaxseed can be frozen for an even longer shelf life.

Flaxseed Can Replace Fat in Baking:

Flaxseed can replace all of the fat called for in a recipe because of its high oil content. If a recipe calls for 1/3 cup (75 mL) of oil or butter or other fat then use 1 cup (250 mL) of ground flaxseed to replace it.  Generally, use a  3:1 substitution ratio. When ground flaxseed is used instead of other fats, baked goods tend to be denser and brown more rapidly.

Flaxseed Can Replaces Eggs in Baking:

Vegan bakers often substitute a flaxseed mixture for eggs in baking recipes like pancakes, muffins, and cookies. These baked goods are slightly gummier and chewier than those that use eggs, and the volume is decreased.  Replace each egg with 1 Tbsp (15 mL) ground flax, plus 3 Tbsp (45 mL) water. Mix ground flaxseed and water in a small bowl and let sit for 1 to 2 minutes. Add to recipe as you would an egg.

As the texture of the baked good will be different for both of these techniques, it is necessary to test the recipe first to determine if it meets your expectations.

It is easy to add ground flaxseed your yogurt or cereal or smoothie. It can also be added to crusts for meats or your favourite baking recipes. Here are some new baking recipes using ground flaxseed! Enjoy!

Peanut Butter Cookies

1½ c. natural peanut butter 375 mL

½ c. margarine or butter 125 mL  

l ¾ c. lightly packed brown sugar 17 5 mL

½ c. granulated sugar 125 mL

1 large egg

1 tsp. vanilla 15 mL

1 c.  oat flour 250 mL

½  c. unbleached all purpose flour 125 mL

1/3 c. ground flaxseed 75  mL  

1 tsp. baking soda 5 mL

½ tsp. salt 2 mL

1 c. old fashioned oats 250 mL

1/3 c. chopped roasted peanuts 75 mL

1/3 c. dried cranberries 75 mL

1.    Preheat oven to 375 degrees F (190 degrees C) and position rack in centre of oven.

2.    In a large bowl cream peanut butter, margarine, brown sugar, and granulated sugar until light and fluffy. Beat in egg and vanilla.

3.    In a small bowl, combine oat flour, flour, ground flaxseed, baking soda and salt.  Stir and blend into creamed mixture. Add oats, peanuts and cranberries. 

4.    Combine until all ingredients hold together to form a dough. Scoop dough using 1 tbsp. (15 mL) measure, slightly rounded on top.  Press and squeeze dough in palm of your hand to form into 1½ inch (3.5 cm) balls. 

5.    Place 2 inches (5 cm) apart on baking sheet that has been lightly sprayed with a nonstick cooking oil. Flatten cookies with the back of a floured fork, making a criss cross pattern. Bake 10 minutes or until golden brown. Let cool 5 minutes on baking sheet. Remove cookies to cooling rack.

Yield:  44 2 1/2 inch (6 cm ) cookies Serving Size:  2 cookies

Recipe Notes:

·      Using a natural peanut butter produces a slightly drier dough but equally delicious cookies.  Any peanut butter can be used.

·      To make oat flour:  In a small blender or coffee mill, process oats until finely ground.

·      Cookies can be stored in an airtight container for up to 3 days or frozen up to 3 months.

Recipe courtesy of POGA and SaskFlax

Crunchy Granola Bars

2/3 c. lightly packed brown sugar 150 mL

1/3 c. unsalted butter 75 mL

1 tsp. baking soda 5 mL

1 tsp. vanilla 5 mL

1¼ c. quick cooking oats 300 mL  

½ c. ground flaxseed 125 mL

½ c. ground almonds 125 mL

2 tbsp. whole flaxseed 25 mL

1.    Preheat oven to 325 degrees F (170 degrees C).

2.    In a medium saucepan, over medium heat, combine brown sugar and butter.  Stir constantly while butter is melting and comes to a boil.  Boil 2 minutes, stirring occasionally. Remove from heat. 

3.    Stir in baking soda and vanilla. Add oats, ground flaxseed, almonds and whole flaxseed.  Stir well. Press into a 8 x 8 inch (20 x 20 cm pan) that has been sprayed with a nonstick cooking spray.

4.    Bake 12 minutes or until golden brown on top and starting to brown around the edges.

5.    Remove from oven and cool. When cool cut into 8 2 x 4 inch (5 cm x 10 cm) bars using a sharp knife and wrap individually.

Yield: 8  2 x 4 inch (5 x 10 cm) bars Serving Size: 1 bar

Recipe Notes:

• Bars can be stored in an airtight container for up to 3 days or frozen for up to 3 months.
•      Variation: For a chewier bar reduce brown sugar to 1/3 cup (75 mL), add 1/4 cup (50 mL) liquid honey. Continue as above. It will puff up while baking and will be soft to the touch on top.  Deflates when removed from oven.  Let cool to just warm to the touch before cutting and removing from pan. (It’s harder to remove if left too long in the pan.)
• Recipe courtesy of POGA and SaskFlax

Saskatoon Oat & Seed Bread

1 c. oat bran 250 mL

½ c. quick cooking oats 125 mL

½ c. whole wheat flour 125 mL

1 tsp. baking soda 5 mL

1 tsp. baking powder 5 mL

½ tsp. salt   mL  

1/3 c. ground golden flaxseed 75 mL

1/3 c. lightly packed brown sugar 75 mL

¼ c. unsalted, toasted sunflower seeds 50 mL

¼ c. unsalted, toasted pumpkin seeds 50 mL  

2 tbsp. whole golden flaxseed 25 mL  

2 tbsp. sesame seeds 25 mL

2 tbsp. poppy seeds 25 mL

1 ¼ c.s 1% buttermilk 300 mL

1 large egg, beaten

2 tbsp. canola oil 125 mL

2/3 c. fresh Saskatoon berries or frozen, thawed and drained 150 mL

1.    Preheat oven to 350 degrees F (180 degrees C) and position rack in the centre of the oven.

2.    In a large bowl, combine oat bran, oats, flour, ground flaxseed, brown sugar, sunflower seeds, pumpkin seeds, whole golden flaxseed, sesame seeds and poppy seeds.  Mix well.

3.    In another bowl, whisk buttermilk, egg and oil.  Add to dry ingredients.  Stir until moistened. Gently stir in Saskatoon berries.

4.    Spoon batter into a 9 x 5 inch (22 x 12.5 cm) loaf pan that has been sprayed with a nonstick cooking spray.

5.    Bake 50 to 60 minutes or until wooden skewer inserted in the centre of the loaf comes out clean. Cool in pan 10 minutes before removing to cooking rack. Cool completely before slicing or wrapping.

Yield:  1 loaf (16 slices) Serving Size:  1/2 inch (1 cm) slice

Recipes Notes:

·      How to toast seeds:  Preheat oven to 350 degrees F (180 degrees C). Combine sunflower and pumpkin seeds in pie plate.  Toast 3 minutes, stir, toast 3 minutes, stir again.  If needed, toast another 2 to 3 minutes until lightly browned. Note: delicious slightly toasted.

·      Brown flaxseed may be substituted for golden flaxseed

·      Substitute for buttermilk – 1 ¼ cups (300 mL) 1% milk plus 2 tsp. (10 mL) vinegar or lemon juice.  Let sit 5 minutes.

·      Bread may be stored in an airtight container for up to 2 days or frozen for up to 2 months.

Recipe courtesy of POGA and SaskFlax

Savory Salad Granola

1 c. old fashioned oats 250 mL

¼ c. flaked natural almonds 50 mL

¼ c. whole golden flaxseed 50 mL

¼ c. raw sunflower seeds 50 mL

¼ c. raw pumpkin seeds 50 mL

2 tbsp. agave nectar or liquid honey 25 mL  

1 tbsp. canola oil 15 mL

2 tsp. salt free roasted garlic seasoning blend 10 mL

2 cloves garlic, minced

dried cranberries, thyme, rosemary (optional)

1.    Preheat oven to 325 degrees F (170 degrees).

2.    In a bowl, combine oats, almonds, flaxseed, sunflower seeds, pumpkin seeds, agave nectar, canola oil and garlic.  Stir well. Spread on parchment lined baking sheet.

3.    Bake until golden, 12 minutes, stirring after 10 minutes.  Watch carefully so as not to over bake. Remove from oven.  Cool.

Yield:  22 servings Serving Size:  1 tbsp. (15 mL)

Recipe Notes:

·      Serve on salads, cottage cheese, baked sweet potato, etc.

·      Store in an airtight container or sealable bag in the refrigerator or freezer.

·      Agave nectar can be found in large supermarkets in the health food or organic aisle or, in health and bulk food stores.

Recipe courtesy of POGA and SaskFlax

Caribbean Crunch Muffins

1/3 c. pitted, chopped dates 75 mL

1/3 c. organic, virgin coconut oil, melted 75 mL

1 c. mashed ripe bananas (3 small) 250 mL

2 large eggs

1 tsp. vanilla 5 mL

1 c. quick cooking oats 250 mL

¾ c. all purpose unbleached flour 175 mL

½ c. chopped pecans 125 mL

1/3 c. unsweetened medium coconut 75 mL

¼ c. ground flaxseed 50 mL

1 tsp. baking soda 5 mL

½ tsp. ground cinnamon 2 mL

Topping:

½ c. quick cooking oats 125 mL

 ¼  c. coconut sugar or brown sugar 50 mL

2 tbsp. organic virgin coconut oil, melted 25 mL 

2 tbsp. finely chopped pecans  25 mL

1 tbsp. unsweetened medium coconut  25  mL 

1.    Soften dates in 2 tbsp. (25 mL) boiling water. Preheat oven to 350 degrees F (180 degrees C). Position rack in centre of oven.

2.    In a large bowl beat softened dates and coconut oil.  Blend in banana, eggs and vanilla.

3.    In another bowl, combine oats, flour, pecans, coconut, ground flaxseed, baking soda and cinnamon.  Stir. Add to wet ingredients.  Stir gently until combined. Spoon 1/4 cup (50 mL) into muffin tins that have been sprayed with a nonstick cooking spray.

4.    To make topping:  in a bowl combine oats, sugar, coconut oil, pecans and coconut.  Stir well. Sprinkle each muffin with 1 ½ tbsp. (20 mL) topping.

5.    Bake 20 minutes or until tops spring back when lightly pressed. Let cool on rack 10 minutes before removing from tins. Remove from tins.  Continue cooling on rack another 15 minutes.

5.Muffins can be stored in an airtight container for up to 2 days or frozen up to 2 months.

Yield:  12 muffins Serving Size:  1 muffin

Recipe Notes: 

·      1/3 c. (75 mL) chopped dried mango, papaya, pineapple, etc. can be added to the batter before baking.

·      1/3 c. (75 mL) brown sugar or coconut sugar may be used to replace the softened dates.

·      Non-hydrogenated tub style margarine may be used in the place of the coconut oil.

·      Coconut oil appears white and solid at room temperature.

Recipe courtesy of POGA and SaskFlax

Golden Crackers

1 ½  c. whole wheat flour 375 mL

½ c. oat bran 125 mL

¼ c. ground golden flax 50 mL 

2 tbsp. whole golden flaxseed 25 mL

½ tsp. baking soda 2  mL

¼ tsp. salt 1 mL

¼ c. canola oil 50 mL 

½ c. 1% buttermilk 125 mL 

1 large egg

1.    Preheat oven to 400 degrees F (200 degrees C). In a bowl, combine flour, oat bran, ground flaxseed, flaxseed, baking soda and salt. Drizzle with canola oil.  Mix well, then work with hands as for pie dough to a crumbly texture.

2.    In another bowl whisk together buttermilk and egg.  Add to dry mixture. Mix to form a ball of dough.*  Knead about 20 times.

3.    On a lightly floured countertop, roll dough to 12 x 18 inch (30 cm x 45 cm) rectangle. Cut into 2 x 2 inch (5 x 5 cm) squares for a total of 54.

4.    Place squares on large baking sheet that has been sprayed with a non stick cooking spray. Prick tops a few times with a fork.

5.    Bake 12 minutes or until lightly browned. After cooling, store in an airtight container.

Yield:  54 2 x 2 inch (5 x 5 cm) squares Serving Size:  2 squares.

Recipe Notes: 

·      Variation:  add 2 tsp. (10 mL) finely chopped fresh rosemary and 1 tsp. (5 mL ) black pepper.  Substitute olive oil for canola oil.

·      Brown flaxseed may be substituted for golden flaxseed.

·      If you don’t have buttermilk combine 1/2 cup (125 mL ) 1% milk plus 1 tsp. (5 mL) vinegar or lemon juice.  Let stand 5 minutes.

·      Dough should be soft but not stick to your fingers.  If dough is too wet, work in flour 1 tbsp. (15 mL) at a time.  If dough is too dry, add buttermilk 1 tbsp. (15 mL) at a time.

·      Crackers can be stored in an airtight container for up to 3 days or frozen for up to 3 months.

Recipe courtesy of POGA and SaskFlax

Greek Oat Bread

1 c. whole wheat flour 250 mL

¾ c. oat flour 175 mL

¼ c. ground flaxseed 50 mL

1 tsp. crushed oregano 5 mL

1 tsp. baking powder 5 mL

½ tsp. baking soda 2 mL

½ tsp. granulated garlic 2 mL

¼ c. light crumbled feta cheese 50 mL

2 tbsp. chopped Kalamata olives (about 6) 25 mL

1 c. fat free plain Greek yogurt 250 mL

1 tbsp. olive oil 15 mL

1 tbsp. liquid honey 15 mL

olive oil, coarse sea salt for garnish (optional):

1.    Position rack in centre of oven and preheat to 450 degrees F (220 degrees C). In a large bowl, combine flour, oat flour, flaxseed, oregano, baking powder, baking soda and garlic.  Stir well. Add feta and olives

2.    In a separate bowl whisk together yogurt, olive oil and honey. Add to dry ingredients, stirring to moisten. With lightly oiled hands, form dough into a ball.

3.    Place on a lightly oiled and floured baking sheet. Pat into a circle 20 cm (8 inches) in diameter and 1 cm (1/2 inch) thick. Prick all over with a fork.

4.    Bake 12 to 15 minutes until browned on the bottom and lightly browned on top. Remove from oven, let cool 10 minutes.

5.    Cut into 8 wedges.  Serve warm with a light drizzle of olive oil and a few grains of coarse sea salt.

Yield:  8 servings Serving Size:  1 wedge

Recipe Notes:

·      Substitute chopped sun dried tomatoes for the olives.

·      Bread can be stored in an airtight container for up to 2 days or frozen for up to 2 months.

Recipe courtesy of POGA and SaskFlax

 

Oats - Canadian Grown Superfood

My Dad starts everyday with a bowl of oatmeal. I used to think – boring! However, as I have begrudgingly come to learn he is usually right about most things and there is a lot of wisdom in his actions. Just don’t tell him that I said that.  

Why are oats a superfood?

Simply said, FIBRE! As a whole grain, oats are high in both insoluble and soluble fibre and you need both for a healthy diet. Insoluble fiber is the bulky fiber found in vegetables, bran and whole grains like oats. It keeps you regular and prevents constipation. Soluble fiber is the sticky fibre found in pulses, nuts, flax, barley and, of course, oats. It helps lower blood cholesterol levels and, therefore, reduces the risk for developing heart disease. Oats have also been shown to help regulate blood sugar levels and aid in promoting a healthy blood pressure. They are also an excellent source of iron and a good source of plant protein.

Confirming oats superfood status is a health claim from Health Canada based on research findings that the soluble fibre in oats, called beta glucan, helps reduce cholesterol. Beta glucan is found in all cereal grains but is particularly rich in oats and barley.

For those with Celiac disease, oats are naturally gluten free. However, they are often harvested and processed using the same equipment as gluten containing grains like wheat, barley and rye.  There are now several farmers and processors that are implementing practices to ensure cross-contamination with cereals containing gluten does not occur.  These ‘pure’ oats are safe for most people following a gluten free diet.  In fact, they are often a welcome addition to a gluten-free diet as they provide dietary fiber, B vitamins and iron, which are often hard to get on this diet.

Oat Definitions:

Oat Groat or Pearls: are the whole oat grains with the hull removed. I, personally, think oat groats conjures visions of bowls of gruel served on dark wintery days and that the term should be changed to oat pearls. It sounds more appetizing and exotic. Oat pearls are great in salads and pilafs.

Steel Cut Oats: are made by cutting oat pearls into two or three pieces using a sharp steel blade. Steel cut oats have risen in popularity and are consider chichi in the some circles. They take longer to cook then rolled oats and have a slightly fuller flavor and texture then rolled oats. When time permits steel cut oats do make the best oatmeal!

Rolled Oats or Old Fashioned Oats: are made by steaming whole oat pearls and then rolling them.  This process shortens cooking time compared to steel cut oats. They are the oats used most often in your breakfast oatmeal and for baking.

Quick Oats or Oat Flakes: are made by steaming and rolling steel cut oats. They often are consider the least healthy of the oatmeal family but really, like other oat products are made from the whole oat.  They are simply processed into smaller pieces to shorten the cooking time. These are the oats found in instant oatmeal products and are also often used in baking.

Oat Flour and Oat Bran: are made from grinding oat pearls.  The resulting flour is sold as whole oat flour. Separating out the bran from the whole oat flour produces oat bran. The bran is sold separately and the flour without the bran is sold simply as oat flour. Pure oat flour is often used in gluten free baking.

Although, starting your day with a hot bowl of oatmeal is great. Oats don’t have to be relegated to just breakfast. Here are some recipes for snack using oats as well as a savoury side dish - Oat Risotto – made with steel cut oats!  Enjoy. 

Fudge Lara Balls

This recipe is from my friend Tilly Wiens, who works at Avena Foods in Regina, Saskatchewan. Avena Foods produces various ‘pure’ whole oat products under the brand name Only Oats for the gluten free market.  Tilly likes toasting the oats with the pecans for a deeper flavour to both ingredients.

Ingredients:

1 cup toasted pecans

½ cup quick flake oats

¼ cup cocoa

1/8 tsp salt

2 tbsp ground flax

2 tbsp chia seeds

1/3 cup chocolate chips

¾ cup Medjool dates (pitted)

1 tsp vanilla

Instructions:

1.    1.    Preheat oven to 350 F (180 C). On a baking sheet, add pecans and oat flakes. Toast for 3 to 4 minutes stirring frequently.

2.    Place all in ingredients except dates and vanilla in food processor. “Pulse” until pecans are finely chopped. Add dates and vanilla and process until the mixture is sticky enough to roll into balls. If the mixture is too dry add 1 to 2 Tbsp (15 – 30 mL) water and continue mixing to reach desired consistency.

3.    Roll into small balls, about 1 inch (2.5 cm) in diameter. If you want to dress them up, press balls into shaved chocolate, toasted coconut or finely chopped nuts. Store in fridge and serve chilled.Yield: 20 to 25 servings.

Hint: if you don’t have Medjool dates, add 3 Tbsp (45 mL) water to regular dates and microwave for 3 minutes, stirring after 1 ½ minutes. Stir again and allow to cool.  

Source: www.AvenaFoods.com

Soft and Chewy Lentil Granola Bars

This yummy snack combines oats with another Canadian superfood – lentils - for double dose of fibrey goodness.
Ingredients:
¼ cup (60 mL) dry red lentils
1½ cups (375 mL) old-fashioned (large flake) or quick oats (not instant)
½ cup (125 mL) packed brown sugar
1/3 cup (85 mL) oat flour
½ tsp (2 mL) salt
¼ tsp (1 mL) cinnamon
1 cup (250 mL) raisins, dried cranberries, cherries, chopped dried apricots or figs, or a combination
1 cup (250 mL) chopped walnuts, pecans, almonds, or a combination
¼ cup (60 mL) sunflower seeds
¼ cup (60 mL) pumpkin seeds
1/3 cup (85 mL) canola oil
1/3 cup (85 mL) peanut or almond butter
1/3 cup (85 mL) liquid honey, maple syrup, or golden syrup
1 large egg
2 tsp (10 mL) vanilla
Directions:

1.    Preheat the oven to 350°F and spray a 9x13-inch pan with nonstick spray. In a small saucepan of boiling water, cook the lentils for 10-15 minutes, until soft. Drain well and set aside.

2.    In a large bowl, stir together the oats, brown sugar, oat flour, salt, and cinnamon. Stir in the dried fruit, nuts, and seeds.

3.    In a small bowl, whisk together the oil, peanut butter, honey, egg, and vanilla. Add to the dry ingredients along with the cooked, drained lentils and stir until well combined and crumbly. Press into the prepared pan.

4.    Bake for 25-30 minutes, until set and golden around the edges. Cool completely in the pan on a wire rack before cutting into bars

Servings: 18 bars.

Source: www.lentils.ca

Chewy Cinnamon Oat Cookies
A chewy, heart-healthy cookie that is easy to make and yummy. To make this recipe gluten free make sure to buy gluten free rolled oats and oat flour.

1/3 cup granulated sugar (75 mL)
1/4 cup packed dark brown sugar (60 mL)
3 Tbsp canola oil (45 mL)
1 large egg
1 tsp vanilla extract (5 mL)
1 1/4 cups rolled oats (300 mL)
1/3 cup oat flour (75 mL)
½ tsp xanthan gum
1/2 tsp baking soda (2 mL)
1 1/2 tsp ground cinnamon (7 mL)
1/8 tsp salt (.5 mL)
1 cup golden raisin and dried cherry blend (250 mL)  or 2/3 cup (150 mL) golden raisins and 1/3 cup (75 mL) dried cherries or cranberries

1/3 cup sweetened flaked coconut (75 mL)

Instructions:

1.    Preheat oven 375°F (190°C).

2.    In a medium mixing bowl, combine granulated sugar, brown sugar and the oil. Using an electric mixer on medium high speed, beat until well blended, about 30 seconds. (The mixture will have a grainy texture at this stage.) Add the egg and vanilla; beat until well blended. Add the oats, flour, xanthan gum, baking soda, cinnamon and salt and beat until blended. Add the raisin mixture and coconut and beat until blended.

3.    Line two cookie sheets with parchment paper. Using a teaspoon measure, spoon teaspoons of dough onto cookie sheet 2 inches apart. Bake 5 minutes or until puffy and slightly golden on edges. Do NOT bake longer, they will not look done when removed from oven. Place cookie sheet on wire rack and let stand 3 minutes. Carefully remove paper and cookies from cookie sheet and set aside to cool completely (On parchment paper.) Repeat with remaining cookie dough. Store completely cooled leftovers in an airtight container at room temperature.

Yield: 48 cookies.

Source: CanolaInfo.org

Oat Risotto

Oats are not just for breakfast. This recipe partners oats with ground flaxseed, another Canadian superfood. Ground flaxseed also has a Health Canada health claim for lowering cholesterol.

Ingredients:

1 small onion, diced
1 Tbsp canola oil 15 mL
1 cup steel cut oats 250 mL
3 cups low sodium chicken broth, heated 750 mL
½ cup white wine125 mL
½ cup frozen baby peas, thawed 125 mL
1 Tbsp chopped fresh herbs such as rosemary, thyme, parsley, dill, etc. 15 mL
2 Tbsp ground flaxseed 25 mL
1 Tbsp grated Parmesan cheese 25 mL

Instructions:

1.    In a medium pan, over medium heat, sauté diced onion in oil for 1 minute.

2.    Add oats, cook and stir 3 minutes until starting to lightly toast and smell nutty.

3.    Add 1/2 cup (125 mL) hot broth, stirring constantly until liquid is absorbed.  Repeat with another 1/2 cup (125 mL) doing the same until you’ve added a total of 2½ cups (625 mL).

4.    Add peas and herbs.

5.    Stir in wine, cook and stir until wine is absorbed.
Risotto is served el dente.  Taste and check texture, adding more both and cooking a few more minutes if needed.

6.    Remove from heat, stir in ground flaxseed and Parmesan.

Yield:  3 cups (750 mL)
Serving Size:  4 servings of about 3/4 cup (175 mL)

Variations:
Add at the fourth addition of broth:
125 mL (1/2 cup) diced zucchini, edamame, etc.
125 mL 91/2 cup) sliced mushrooms
50 mL (1/4 cup) chopped sundried tomatoes.
Wine may be substituted with 125 mL (1/2 cup) of chicken broth.
Note: Risotto should be served a little on the soupy side not thick like porridge.
Recipe courtesy of Prairie Oat Growers Assocociation (poga.ca) and HealthyFlax.org

Cherry Crisp

I always use a matrimonial square type topping for my crisps. The flour and baking soda make a thicker, crunchier topping. I know it is dessert but I also add ground flaxseed for a nutty flavor and a bit more fibre. 

Ingredients:

1 3/4 cups quick cooking oats 425 mL

1 3/4 cups all-purpose flour 425 mL

¼ cup ground flaxseed 60 mL

1 cup packed brown sugar 250 mL

1 cup butter 250 mL

1 tsp salt 5 mL

1 tsp baking soda 5 mL

grated rind of 1 lemon (optional)

3 cups fresh or thawed sour cherries with juice, pitted 750 mL

1/2 cup white sugar 125 mL

¼ cup cornstarch 60 mL

1 Tbsp lemon juice 15 mL

Instructions:

1.    Preheat oven to 350 degrees F (175 degrees C). Grease one 9 x 13 inch (22 x 33 cm) baking pan.

2.    Combine the oats, flour, brown sugar, butter, salt and baking soda. Add lemon rind if using. Use a pastry blender to work the butter into the flour until mixture is crumbly.

3.    In a saucepan, combine cherries with juice (about ½ cup/125 mL of juice), sugar, cornstarch and lemon juice.  Heat and cook until mixture is thickened and resembles a pie filling.

4.    Add cherries to baking pan. Cover with oat mixture.

5.    Bake at 350 F (175 C) for 30 to 40 minutes or until top crust begins to brown.

Yield: 10 servings.

Source: Dorothy Sandercock