Super Seeds Recipe Booklet

Super Food • Super Fiber
Super Recipes
32 Delicious Recipes
By Danniel Davenport & Tara Goodyear
Why Forti-Flax®? Why Chia Seed?
Ground flaxseed is a
nutritional powerhouse,
providing all 10 amino
acids, trace vitamins and
minerals, in addition to:
1. OMEGA-3: Flaxseed is
the very best source of the
plant-based Omega-3 ALA
(alpha-linolenic acid).
2. FIBER: Flaxseed
contains both insoluble
fiber and soluble fiber.
3. LIGNANS: Flaxseed
contains Lignans,
which are highlystudied antioxidant-rich
phytonutrients with
numerous health benefits.
These tiny “super seeds”
have experienced a new
surge in popularity for
good reason. Revered by
ancient Mayans, Incans and
Aztecs, it is said that the
high fiber content of Chia
Seed created a feeling of
fullness, while the stores
of protein, minerals and
Omega-3s provided
fuel for the all-day runs
completed by tribal
messengers. Used today
by endurance athletes
and health enthusiasts
alike, Chia Seed is a great
addition to a healthy diet.
Why Flax • Chia •
Coconut Blend ?
With 2,330 mg of
Omega-3s and 3 g of fiber,
this versatile, all-organic
mix is a delicious way to
fuel your body with the
combined benefits of
nature’s most nutrientdense superfoods:
premium ground
flaxseed, chia seed and
unsweetened shredded
coconut. Sprinkle it over
your favorite foods to add
flavor, texture and fiber.
Organic • Non-GMO • Vegan
WHY BARLEAN’S?
A TRADITION OF QUALITY & INTEGRITY
Family-owned and operated for 25 years, Barlean’s is a
leader in the Natural Foods Industry and is recognized
internationally for their unparalleled quality products.
Table of Contents
SCINTILLATING SMOOTHIES & DRINKS
Berry Omega Smoothie ............................................................................................ 4
Choco-Chia Banana Smoothie ..................................................................................5
Green Chia Smoothie ................................................................................................ 6
Kiwi Colada Flax Smoothie .......................................................................................7
Raw Energy Banana Berry Smoothie .................................................................... 8
Chia Lemonade .......................................................................................................... 9
Raspberry Chia Fresca ............................................................................................. 10
BOUNTIFUL BREAKFASTS
Chia Corn Muffins ...................................................................................................... 1 1
Coconut Pear Flax Muffins ...................................................................................... 1 2
Flax-Chia-Coco Pancakes ....................................................................................... 1 3
Fruity Flax Breakfast................................................................................................ 1 4
Loaded Oats .............................................................................................................. 1 5
Morning Muesli.......................................................................................................... 1 6
Omega Granola ......................................................................................................... 1 7
Peach Chia Perfection ............................................................................................. 1 8
Raw Energy Cereal ................................................................................................... 1 9
Red Currant Chia Parfait ........................................................................................ 2 0
SUCCULENT SALADS
Arugula-Beet-Chia Salad ........................................................................................ 2 1
Chia Fruit Swirl Salad ............................................................................................. 2 2
Cucumber Flax Salad .............................................................................................. 2 3
Tomato Omega Salad .............................................................................................. 2 4
CONDIMENTS
Apple Chia Chutney ................................................................................................ 2 5
Maple Chia Sun Butter ............................................................................................ 2 6
O.A.R. Superfruit Fridge Jam ................................................................................ 2 7
Tomato Chia Salsa for a Fancy BLT ...................................................................... 2 8
SAVORY SIDES
Flax Cornbread ........................................................................................................ 2 9
Flax-Fried Okra ........................................................................................................ 3 0
INTRIGUING ENTREES
Chia Chili .................................................................................................................... 3 1
Chia Meatballs .......................................................................................................... 3 2
Chia Peppercorn Crusted Salmon ......................................................................... 3 3
Creamy Corn Chia Soup ......................................................................................... 3 4
Oven Fried Chicken ................................................................................................. 3 5
Southwest Flax Quesadillas with Mexican Flax Salsa ........................................ 3 6
DELIGHTFUL DESSERTS
Banana Flax Bread ...................................................................................................3 7
Barlean’s Banana Chicks ........................................................................................ 3 8
Peanut Butter Flax Cookies ................................................................................... 3 9
Pomegranate Chia Pudding ................................................................................... 4 0
Raw Energy Cupcakes ............................................................................................. 4 1
Vegan Chocolate Flax Brownies............................................................................ 4 2
Smoothies
& Drinks
Berry Omega Smoothie
Serves 2
Ingredients:
2 Tbsps. Barlean’s Forti-Flax®
2 ripe bananas, peeled and frozen
1 handful frozen raspberries
1 handful frozen blueberries
1 Tbsp. Barlean’s Total Omega Vegan Swirl Pomegranate Blueberry
1 Tbsp. Barlean’s Blackberry Omega Swirl
1½ cups almond milk
Directions:
Combine ingredients in blender and blend until smooth.
Enjoy!
4
Smoothies
& Drinks
Choco-Chia Banana Smoothie
Serves 1
Ingredients:
1 cup coconut milk
1 Tbsp. Barlean’s Essential Woman Chocolate Mint Swirl
1 ripe banana, peeled and frozen
1-2 tsps. raw honey
1 Tbsp. Barlean’s Organic Chia Seed
2 scoops Barlean’s Chocolate Silk Greens
3-4 ice cubes
Directions:
Combine ingredients. Blend until smooth.
Enjoy!
5
Smoothies
& Drinks
Green Chia Smoothie
Serves 2
Ingredients:
1 cup frozen strawberries
1 ripe banana, peeled and frozen
2 Tbsps. Barlean’s Organic Chia Seed
½ cup coconut water
2 tsps. ginger, peeled and finely grated
1 cup kale leaves, loosely packed
1 cup spinach
½ cucumber, sliced
½ cup pineapple juice
Directions:
Combine all ingredients in high powered blender. Blend well.
Serve and enjoy!
6
Smoothies
& Drinks
Kiwi Colada Flax Smoothie
Serves 2
Ingredients: 1 kiwi, peeled and sliced
2 ripe bananas, peeled and frozen
2 Tbsps. Barlean’s Forti-Flax®
1 cup spinach, loosely packed
1 Tbsp. Barlean’s Pina Colada Omega Swirl
1 cup coconut water
Directions:
Combine all ingredients in blender. Blend until smooth.
Serve and enjoy!
7
Smoothies
& Drinks
Raw Energy Banana Berry Smoothie
Serves 2
Ingredients:
1 cup frozen strawberries
2 ripe bananas, peeled and frozen
3 Tbsps. Barlean’s Flax-Chia-Coconut Blend
1½ cups coconut milk
2 Tbsps. Barlean’s Blackberry Omega Swirl
1 tsp. raw honey (optional)
3-4 ice cubes
Directions:
Combine all ingredients in blender. Blend until smooth.
Serve and enjoy!
8
Smoothies
& Drinks
Chia Lemonade
Serves 1
Ingredients:
4-5 lemons, juiced
1 lemon, sliced
¼ cup raw honey
3-4 cups water
2 Tbsps. Barlean’s Organic Chia Seed
Directions:
Combine lemon juice, raw honey and water in a large pitcher.
Stir vigorously.
Add Barlean’s Organic Chia Seed and refrigerate for 30 minutes.
Serve with lemon slices.
9
Smoothies
& Drinks
Raspberry Chia Fresca
Serves 2
Ingredients:
2 Tbsps. Barlean’s Organic Chia Seed
2 cups coconut water
1 lime, sliced
1 Tbsp. raw honey
1 Tbsp. fresh lime juice
1 cup frozen raspberries
Directions:
Combine all ingredients except Barlean’s Organic Chia Seed into
blender.
Blend until raspberries are pulverized.
Add Barlean’s Organic Chia Seed and refrigerate for 30 minutes.
Serve with a lime slice.
10
Breakfasts
Chia Corn Muffins
Makes 12 Muffins
Ingredients:
1 cup coconut flour
1 cup coconut milk
¾ cup cornmeal
1 tbsp. palm sugar
1 tsp. baking soda
3 tbsp. water
4 tbsp. Barlean’s Organic Chia Seed
¼ cup Barlean’s Organic Virgin Coconut Oil, melted
Directions:
Preheat oven to 425°.
Prepare 12-muffin muffin pan with paper liners.
Combine 1 tbsp. Barlean’s Organic Chia Seed and 3 tbsp. water to make
chia-egg. Set aside.
Combine flour, cornmeal, palm sugar, Barlean’s Organic Chia Seed, and
baking soda in a bowl. Mix together.
Combine coconut milk, Barlean’s Organic Virgin Coconut Oil and chiaegg in a bowl. Mix together.
Combine both bowls and mix vigorously to form muffin batter.
Spoon the batter into the muffin pan, filling each cup until it is 2/3 full.
Bake for approximately 20 minutes, or until a toothpick inserted into
the center comes out clean.
Remove muffins from pan and serve.
11
Breakfasts
Coconut Pear Flax Muffins
Makes 12 Muffins
Ingredients:
1 tsp. baking powder
2 cups shredded carrots
1 tsp. sea salt
2 pears, peeled, shredded
2 Tbsps. Barlean’s Organic
Virgin Coconut Oil
½ cup dried cherries
1 cup chopped walnuts
dash of allspice
1½ cups coconut flour
¾ cup coconut milk
¾ cup Barlean’s Forti-Flax®
2 eggs, beaten
¾ cup gluten-free oat bran
1 tsp. vanilla extract
1 cup brown sugar
2 tsps. baking soda
2 tsps. ground cinnamon
Directions:
Preheat oven to 350° F. Grease 12-muffin muffin pan or line with muffin
liners.
In a large bowl, combine coconut flour, Barlean’s Forti-Flax®, brown sugar,
baking soda, baking powder, salt, cinnamon and allspice.
Add the coconut milk, eggs, vanilla and Barlean’s Organic Virgin
Coconut Oil. Mix until blended.
Stir in the carrots, pears, dried cherries and walnuts.
Fill prepared muffin cups 2/3 full with batter.
Bake at 350° for 15-20 minutes.
12
Breakfasts
Flax-Chia-Coco Pancakes
Serves 4
Ingredients:
1 flax egg (1 Tbsp. Barlean’s
Forti-Flax®, 3 Tbsps. water)
1¼ cups almond flour
1 tsp. baking powder
¼ tsp. sea salt
1¼ cups almond milk
1 cup, 2 Tbsps. raw honey
3 Tbsps. Barlean’s Organic
Virgin Coconut Oil, melted
2 Tbsps. Barlean’s Flax-ChiaCoconut
1 tsp. pure almond extract
Directions:
To make flax egg, combine 1 Tbsp. Barlean’s Forti-Flax® and 3 Tbsps.
water. Whisk together until smooth. Set aside.
Combine almond flour, sea salt and baking powder in a large bowl.
Whisk until blended.
In a separate bowl, combine almond milk, flax egg, 2 Tbsps. Barlean’s
Organic Virgin Coconut Oil, 2 Tbsps. raw honey, pure almond
extract, and Barlean’s Flax-Chia-Coconut. Whisk until evenly blended.
Stir almond milk mixture into flour mixture until evenly combined.
Use remaining Barlean’s Organic Virgin Coconut Oil to oil a skillet
and heat over medium heat until hot.
Spoon ¼ cup of the batter into the skillet and cook 3-5 minutes, or
until bottoms are golden brown.
Flip and cook for 3-5 minutes, or until pancakes are cooked through.
Serve warm.
Use remaining cup of raw honey as a natural syrup (optional).
13
Breakfasts
Fruity Flax Breakfast
Serves 1
Ingredients:
½ cup fresh blueberries
1 cup Greek yogurt
2-3 Tbsps. sunflower seeds (unsalted)
1 handful of hazelnuts
2-3 Tbsps. Barlean’s Forti-Flax®
1-2 tsps. raw honey (optional)
Directions:
Top Greek yogurt with sunflower seeds, hazelnuts, Barlean’s Forti-Flax®,
blueberries and honey.
Serve and enjoy!
14
Breakfasts
Loaded Oats
Serves 1
Ingredients:
1 cup cooked oats
½ banana, sliced
2 Tbsps. Barlean’s Organic Chia Seed
dash brown sugar
¼ tsp. cardamom
small handful cashews
Directions:
Combine ingredients in a cup or bowl.
Serve and enjoy!
15
Breakfasts
Morning Muesli
Serves 1
Ingredients:
2 Tbsps. Barlean’s Forti-Flax®
1-2 Tbsps. Barlean’s Fish Omega Swirl Mango Peach
1 cup organic unflavored yogurt
Directions:
Combine all organic unflavored yogurt with Barlean’s Forti-Flax®.
Top with 1-2 Tbsps. Barlean’s Mango Peach Omega Swirl (or your
favorite Barlean’s Swirl).
Serve and enjoy!
16
Breakfasts
Omega Granola
Serves 6 (Vegan, Nut-Free)
Ingredients:
4 cups Gluten-Free rolled oats
1 tsp. cinnamon
½ cup Barlean’s Organic Virgin
Coconut Oil, melted
½ cup brown sugar
3 Tbsps. apple juice
2 tsp. vanilla
½ cup raw honey
1 cup raisins
4 Tbsps. Barlean’s Forti-Flax®
Directions:
Preheat oven 250°.
In a large bowl combine oats, Barlean’s Forti-Flax® and cinnamon.
In a separate bowl combine brown sugar, apple juice, vanilla, raw
honey, and Barlean’s Organic Virgin Coconut Oil. Heat if desired
before pouring it over the granola.
Spread granola out over two large baking sheets with parchment
paper. Use your hands to form clumps of granola if you prefer it
chunky.
Bake for 20 minutes.
Stir. Bake for additional 20 minutes.
Add raisins once cooled.
17
Breakfasts
Peach Chia Perfection
Serves 1
Ingredients:
2 Tbsps. Barlean’s Organic Chia Seed
¼ cup vanilla almond or coconut milk
½ cup Greek yogurt
½ tsp. raw honey
1-2 ripe peaches, peeled and sliced
1 Tbsp. Barlean’s Mango Peach Omega Swirl (optional topping)
Directions:
Add Barlean’s Organic Chia Seed to glass or bowl.
Add vanilla almond or coconut milk. Add raw honey. Let sit for 15
minutes, allowing Barlean’s Organic Chia Seed to expand.
Add Greek yogurt.
Top with peaches.
Add Barlean’s Mango Peach Omega Swirl for an extra nutritious
Omega-3 punch. (Optional)
18
Breakfasts
Raw Energy Cereal
Serves 1
Ingredients:
1 cup gluten-free cereal
2 Tbsps. Barlean’s Flax-Chia-Coconut Blend
1 cup unsweetened almond milk
Directions:
Combine milk and cereal in a bowl.
Top with Barlean’s Flax-Chia-Coconut Blend.
Serve immediately.
19
Breakfasts
Red Currant Chia Parfait
Serves 2
Ingredients:
1½ cups organic vanilla Greek yogurt
1 Tbsp. Barlean’s MCT Coconut Swirl
2 Tbsps. Barlean’s Organic Chia Seed
1 cup red currant berries
1 cup cooked gluten-free oats
Directions:
In a bowl, mix together Barlean’s Organic Chia Seed, Barlean’s MCT
Coconut Swirl, and organic vanilla Greek yogurt.
Layer yogurt mixture with oats in a glass.
Top with red currant berries.
20
Salads
Arugula-Beet-Chia Salad
Serves 3
Ingredients:
2 peeled roasted beets or 1 can whole baby beets, cut into bite size
wedges
3 cups arugula, loosely packed
¼ cup walnuts
3 Tbsps. Barlean’s Organic Chia Seed
1 oz. feta cheese
2 Tbsps. balsamic vinegar
1 Tbsp. Barlean’s Organic Flax Oil
2 tsps. orange juice
black peppercorn to taste
Directions:
Combine balsamic vinegar with 2 tsps. orange juice and Barlean’s
Organic Flax Oil in airtight container. Shake well.
Combine dry ingredients in large salad bowl and toss with
vinegar/flax mixture.
Serve.
21
Salads
Chia Fruit Swirl Salad
Serves 1
Ingredients:
1 kiwi, sliced
1 apple, sliced
1 mandarin orange, peeled and cut in half
1 Tbsp. Barlean’s Strawberry Banana Omega Swirl
2 Tbsps. Barlean’s Organic Chia Seed
1 Tbsp. Barlean’s Ultra High Potency Key Lime Omega Swirl
Directions:
Combine Barlean’s Organic Chia Seed, kiwi slices and apple slices in
a bowl.
Add mandarin orange.
Top with Barlean’s Strawberry Banana Omega Swirl and Barlean’s
Ultra High Potency Key Lime Omega Swirl.
Serve immediately.
22
Salads
Cucumber Flax Salad
Serves 2-3
Ingredients:
1 cucumber, sliced
2 Tbsps. Barlean’s Forti-Flax®
3 cups romaine lettuce, loosely packed and washed
½ cup scallions, diced
1 Tbsp. finely minced garlic
½ tsp. sea salt
1 tsp. red pepper flakes
¼ cup Barlean’s Organic Flax Oil
2 Tbsps. balsamic vinegar
Directions:
Combine balsamic vinegar, Barlean’s Organic Flax Oil, garlic and sea
salt in an airtight container. Shake well. Set aside.
Combine all remaining dry ingredients in a large salad bowl.
Cover dry ingredients with dressing mixture.
Toss evenly and serve.
23
Salads
Tomato Omega Salad
Serves 2
Ingredients:
10 cherry tomatoes, sliced in half
1 cup arugula, loosely packed
2 Tbsps. Barlean’s Forti-Flax®
¼ cup Barlean’s Organic Flax Oil
2 Tbsps. seasoned rice vinegar
dash of oregano
sea salt to taste
ground pepper to taste
Directions:
Combine Barlean’s Organic Flax Oil and seasoned rice vinegar in
airtight container. Shake well. Set aside.
Combine all dry ingredients into a large salad bowl.
Add dressing mixture to dry ingredients.
Toss to allow dressing to evenly coat.
Serve.
24
Makes 1 small jar
Ingredients:
3-4 cups apple slices, peeled
1 cup red grapes
¼ cup raw honey
3 Tbsps. Barlean’s Organic Chia Seed
½ cup water
Directions:
Add apple slices and grapes to food processor. Blend until chunky.
Combine raw honey, water and Barlean’s Organic Chia Seed in a
small bowl. Refrigerate for 20-30 minutes until chia seeds expand.
Combine ingredients in a sealable glass jar. Mix together and then
serve with ice cream, your favorite pork dish or by itself.
25
Condiments
Apple Chia Chutney
Condiments
Maple Chia Sun Butter
Makes 1 small jar
Ingredients:
4 cups roasted, unsalted sunflower seeds
2-4 Tbsps. Barlean’s Organic Virgin Coconut Oil
2 Tbsps. Barlean’s Flax-Chia-Coconut
2 Tbsps. Barlean’s Forti-Flax®
2 Tbsps. maple syrup
½ tsp. ground cinnamon
½ tsp. sea salt
1 tsp. vanilla extract
½ tsp. almond extract
Directions:
Add sunflower seeds to food processor or high speed blender.
Process until consistency is less like flour and more clumpy.
Add in 2-4 Tbsps. Barlean’s Organic Virgin Coconut Oil.
Process/blend.
Add in remaining ingredients and blend until smooth.
Serve on crackers, toast, apples, etc.
26
Makes 2 - 4 oz. containers of jam
Ingredients:
1¼ cups rhubarb, chopped into small pieces
½ cup peeled apples, chopped
¼ cup of segmented oranges, chopped
dash of maple syrup (optional)
½ tsp. of vanilla (optional)
¼ cup water (I used filtered)
2 Tbsps. of Barlean’s Flax-Chia-Coconut
1 scoop of Barlean’s Superfruit Strawberry Kiwi Greens
dash of salt (optional)
Directions:
Place rhubarb, apples, oranges, maple, vanilla, and filtered water into
a saucepan.
Cook on medium for 20 minutes. You may need to add a little more
water halfway through for texture.
Take off the heat and use a potato masher to make the mixture more
uniform.
Let it cool in the refrigerator for about 15 minutes or more if needed.
Then add Barlean’s Strawberry Kiwi Superfruit Greens, Barlean’s
Flax-Chia-Coconut, and salt (if using).
Mix it all together and pour jam into small jars.
Store for up to 5 days in the fridge.
27
Condiments
O.A.R. Superfruit Fridge Jam
Condiments
Tomato Chia Salsa for a Fancy BLT
Makes 1 small jar
Ingredients:
3 pounds ripe medium tomatoes, diced
1 yellow onion, peeled and diced
1 yellow bell pepper, diced
½ cup maple syrup
¼ cup apple cider vinegar
½ tsp. ground coriander
2 tsps. thyme leaves
4 Tbsps. Barlean’s Organic Chia Seed
Directions:
In a large pot, combine tomatoes and onion. Heat on
medium-heat.
Add in the remaining ingredients, except Barlean’s Organic Chia
Seed, and bring to a boil.
Reduce heat to simmer for 60 minutes.
Stir in the Barlean’s Organic Chia Seed.
Fill 2 small jars and store in the refrigerator until ready to use.
Add to a maple bacon arugula sandwich for a fancy BLT or on your
favorite crackers.
28
Flax Cornbread
Serves 8-10
Ingredients:
1 tsp. sea salt
1 cup coconut milk
⅓ cup water
¼ cup plus 1 Tbsp. Barlean’s
Organic Virgin Coconut Oil,
melted
Directions:
Preheat oven 425°.
Bring water to a boil in a small saucepan.
Add Barlean’s Forti-Flax®. Reduce heat to medium-low. Simmer for 3
minutes, or until thickened. Stir occasionally. Set aside.
In a separate bowl, mix together coconut flour, cornmeal, palm sugar,
baking powder, and sea salt until well-combined.
Add in flax mixture, coconut milk, and ¼ cup Barlean’s Organic
Virgin Coconut Oil. Beat until smooth.
Use 1 Tbsp. melted Barlean’s Organic Virgin Coconut Oil to grease
8” square baking dish.
Pour mixture into greased baking dish and bake for 20-25 minutes.
Cool on a wire rack on each side for 10 minutes.
Cut into squares and serve.
29
Sides
2 Tbsps. Barlean’s Forti-Flax®
1 cup coconut flour
1 cup cornmeal
2 Tbsps. palm sugar
1 Tbsp. raw honey
4 tsps. baking powder
Flax-Fried Okra
Serves 4
Sides
Ingredients:
16 oz. bag of frozen okra
¼ cup extra virgin olive oil
¼ cup Barlean’s Forti-Flax®
1 Tbsp. sea salt
1 Tbsp. garlic powder
1-2 tsps. black pepper
1 tsp. cayenne pepper
2 tsps. onion powder
1 tsp. celery powder
Directions:
Place frozen okra in a skillet and heat on medium heat until all the
water is cooked off.
Add extra virgin olive oil. Cook until tender and golden brown.
Stir in Barlean’s Forti-Flax® until okra is covered.
Sprinkle all seasonings until okra is coated. Add more oil as needed
until flax-covered okra is crispy.
Serve with your favorite meal or eat as a finger food.
30
Chia Chili
Serves 8-10
Ingredients:
1 Tbsp. cayenne powder
3 Tbsps. cocoa powder
1 Tbsp. seasoned rice vinegar
1 Tbsp. Barlean’s Organic Virgin
Coconut Oil
1 tsp. ground black pepper
3 cups vegetable stock
1 Tbsp. fresh lemon juice
4 Tbsps. Barlean’s Organic Chia
Seed
3 Tbsps. cilantro with stems
removed, chopped
3 cups dry red kidney beans
1 lb. lean ground beef
1 red bell pepper, seeded, ribs
removed and diced
1 jalapeno pepper, seeded, ribs
removed and diced
10-12 medium ripe tomatoes, diced
2 large yellow onions, diced
4 Tbsps. minced garlic
2 Tbsps. ground cumin
1 tsp. ground coriander
2 Tbsps. chili powder
1 Tbsp. paprika
Directions:
31
Entrees
Soak all of the beans in water overnight (for at least 8 hours).
Place soaked beans in a large pot and add 2 cups of the vegetable stock and
enough water to cover beans.
Bring to a boil and then reduce to medium heat. Cover with a lid.
Add water as needed to ensure none of the beans burn. Cook until firm but
easily squished between your fingers. Once cooked, drain beans in a colander.
In a skillet, brown lean ground beef. Drain and set aside.
Add Barlean’s Organic Virgin Coconut Oil and diced onions to pot. Once
browned, add red bell pepper, minced garlic and jalapeno pepper. Cook for
10 minutes. Add remaining ingredients, except cilantro, and cooked ground
beef. Bring to a boil and then reduce to medium-low heat. Cook for 30-40
minutes, stirring occasionally.
Stir in cilantro and reduce heat to low simmer. Cook for additional 30-40
minutes, stirring occasionally.
Serve warm with your favorite crackers.
Chia Meatballs
Makes 6-7
Ingredients:
1 lb. lean grass-fed ground beef
3 Tbsps. minced garlic
1 Tbsp. dried oregano
1 Tbsp. onion powder
1 Tbsp. celery powder
1 Tbsp. dried basil
1 tsp. thyme
1 tsp. sea salt
1 tsp. ground black pepper
2 Tbsps. Barlean’s Organic Chia
Seed
2 Tbsps. Barlean’s Organic
Virgin Coconut Oil
2 Tbsps. organic tomato paste
Entrees
Directions:
Combine all ingredients except Barlean’s Organic Virgin Coconut Oil
into a large bowl and mix thoroughly.
Let sit for 5-10 minutes to allow Barlean’s Organic Chia Seed to
expand.
In a large skillet, heat Barlean’s Organic Virgin Coconut Oil over
medium heat.
Scoop 6-7 balls and pat into a round meatball shape. Place in skillet
and cook for 10-15 minutes until done.
Serve with your favorite marinara sauce.
32
Chia Pepper Crusted Salmon
Serves 4
Ingredients:
½ cup Barlean’s Organic Chia
Seed
4 salmon fillets (skin removed)
3 Tbsps. Barlean’s Organic
Virgin Coconut Oil, melted
2 tsps. sea salt
¼ cup coarsely ground black
pepper
½ cup raw honey
1 tsp. grated lemon zest
2 Tbsps. fresh lemon juice
¼ cup reduced sodium soy
sauce
1 lemon, sliced
Directions:
33
Entrees
Combine raw honey, 2 Tbsps. Barlean’s Organic Virgin Coconut Oil,
lemon juice and soy sauce in a large resealable bag.
Add fillets and arrange so that they are evenly coated. Marinate in the
refrigerator for 2 hours.
Preheat oven to 400°.
Use 1 Tbsp. Barlean’s Organic Virgin Coconut Oil to grease baking sheet.
Place Barlean’s Organic Chia Seed, ground black pepper, lemon zest
and sea salt in a blender. Blend for 30 seconds to pulverize.
Remove each fillet from marinade. Place on greased baking sheet.
Coat each fillet evenly with chia-spice mixture. Press down to secure.
Bake for approximately 8-10 minutes until pale pink, or to your liking.
Serve with lemon and over your favorite bell pepper medley.
Creamy Corn Chia Soup
Serves 3-4
Ingredients:
2½ cups water
1½ cups skim milk
2 Tbsps. Barlean’s Organic
Virgin Coconut Oil
5 Tbsps. Barlean’s Organic Chia
Seed
6 ears of non-GMO corn,
steamed or boiled
¼ cup finely chopped celery
⅓ cup scallions, chopped
ground black pepper
sea salt
Entrees
Directions:
Boil corn cobs until kernels are soft. Scrape corn kernels from the cob.
Blend kernels with ¼ cup water to a smooth paste. Set aside.
Add 4 Tbsps. Barlean’s Organic Chia Seed to 1 cup water and stir.
Set aside so chia paste will form.
Heat Barlean’s Organic Virgin Coconut Oil in a pot. Add scallions
and heat until they become translucent.
Add the chopped celery and sauté for one minute. Then, add corn
paste and stir. Stir in 1½ cups water. Then stir in 1½ cups of milk.
Bring to a boil.
Add sea salt and pepper. Stir and reduce heat. Allow mixture to
simmer for 2-3 minutes.
Add chia paste, stir and simmer for 2-3 minutes until soup thickens.
Adjust seasoning as needed.
Add 1 Tbsp. Barlean’s Organic Chia Seed before serving for extra
crunch. (Optional)
34
Oven Fried Chicken
Serves 4
Ingredients:
2-3 lbs. boneless chicken breast tenderloins
1 cup coconut or almond flour
2 Tbsps. Barlean’s Forti-Flax®
1 tsp. sea salt
1 tsp. cayenne pepper
½ tsp. paprika
¼ cup Barlean’s Organic Virgin Coconut Oil, melted
Directions:
35
Entrees
Preheat the oven to 400°.
In a shallow bowl, combine Barlean’s Forti-Flax®, sea salt, cayenne
pepper, flour and paprika.
Dip chicken in melted Barlean’s Organic Virgin Coconut Oil and then
coat evenly with dry mixture.
Place in a single layer on baking sheet with parchment paper.
Bake for 30 minutes.
Turn chicken pieces over and bake for additional 30 minutes.
Serve immediately.
Southwest Flax Quesadillas with Mexican Flax Salsa
Serves 2-3
Mexican Flax Salsa Ingredients:
Quesadilla Ingredients:
1 can black beans, drained
1 cup non-GMO yellow corn
¼ cup red onion, diced
3 Tbsps. Barlean’s Forti-Flax®
2 Tbsps. taco seasoning
2 Tbsps. extra virgin olive oil
2 large tortillas (flour, rice, etc.)
½ cup grated cheese
(Pepper Jack, Cheddar, etc.)
2 tomatoes, diced
1 Roma tomato, diced
1 clove garlic, minced
2 tsps. ground black pepper
1 small jalapeño pepper
4 Tbsps. chopped fresh cilantro
½ medium onion, diced
1 celery stalk, finely diced
salt to taste
3 Tbsps. Barlean’s Organic Flax Oil
Entrees
Salsa Directions:
Combine all ingredients except Barlean’s Organic Flax Oil in a
blender or food processor and process to desired consistency,
chunky or saucy.
Stir in Barlean’s Organic Flax Oil and set aside.
Quesadilla Directions:
In a sauce pan, heat 1 tbsp. extra virgin olive oil.
Add in red onion and cook until translucent. Add in black beans, yellow
corn and Barlean’s Forti-Flax®. Cook for 5-10 minutes on medium heat.
In a frying pan, heat 1 tbsp. extra virgin olive oil. Brown tortillas.
Add in black bean mixture and cheese. Fold tortilla over and heat to
melt cheese.
Serve with Mexican Flax Salsa.
36
Banana Flax Bread
Makes 1 Loaf
Ingredients:
3 large ripe bananas
2 Tbsps. Barlean’s Forti-Flax®
½ cup palm sugar
¼ cup maple syrup
½ cup Barlean’s Organic Virgin
Coconut Oil
2 cups coconut flour
½ tsp. baking soda
¼ cup vanilla coconut milk,
mixed with 1 tsp. apple cider
vinegar
1 tsp. vanilla
1 tsp. cinnamon
½ tsp. sea salt
¼ tsp. allspice
Directions:
37
Desserts
Preheat oven to 350°.
Grease loaf pan with non-stick cooking spray.
Whisk together coconut flour, baking soda, Barlean’s Forti-Flax®, salt
and spices.
Combine Barlean’s Organic Virgin Coconut Oil, maple syrup and
sugar. Add in bananas, coconut milk and vanilla.
Mix the wet ingredients with the dry until combined completely.
Pour batter into pan. Bake for 60 minutes.
Serve and enjoy!
Barlean’s Banana Chicks
Makes 8 “chicks”
Ingredients:
1 banana cut into rounds
mini chocolate chips as needed (vegan optional)
sunflower seeds (for the beaks) as needed
Barlean’s Flax-Chia-Coconut blend (to roll the banana in)
Barlean’s Strawberry Banana Omega Swirl
Directions:
Desserts
Cut the banana into thick rounds.
Roll the banana rounds into Barlean’s Flax-Chia-Coconut blend.
Evenly coat the bottom, sides and ½ the front of the banana round.
Squirt a small amount of Barlean’s Strawberry Banana Omega Swirl
on the non-covered area of the banana round.
Place the mini chocolate chip eyes and the sunflower seed beak onto
the banana.
38
Peanut Butter Flax Cookies
Makes 15 cookies
Ingredients:
1 cup organic peanut butter
1 Tbsp. Barlean’s Forti-Flax®
5 Tbsps. water
1 Tbsp. raw honey
¾ cup sugar
Directions:
Preheat oven 400°.
Combine all ingredients into a mixer. Mix until well blended.
Spoon out 15 balls of batter onto a non-greased baking sheet. Use a
fork to flatten and make crisscross design.
Place in oven for 10-12 minutes or until golden brown.
Allow to cool for 5-10 minutes and serve with your favorite milk.
Desserts
39
Pomegranate Chia Pudding
Serves 2
Ingredients:
¼ cup Barlean’s Organic Chia Seed
1 cup pomegranate seeds
2 cups coconut milk
2 tsps. maple syrup
Directions:
Desserts
Combine Barlean’s Organic Chia Seed, almond milk and maple syrup
in airtight container. Cover with lid. Place in refrigerator overnight.
Remove from refrigeration, add pomegranate seeds and serve.
Enjoy!
40
Raw Energy Cupcakes
Makes 10-12
Cupcake Mix Ingredients:
¾ cup Barlean’s Organic Virgin
Coconut Oil
zest of 1 lemon
1 tsp. vanilla extract
2 Tbsps. raw honey
3 Tbsps. Barlean’s Flax-ChiaCoconut blend
Lemon Icing Ingredients:
2-3 Tbsps. Barlean’s Lemon Zest
Omega Swirl
1 can coconut milk (refrigerated
overnight)
6 Tbsps. water
1 cup coconut flour
2 Tbsps. coconut milk
¼ tsp. baking soda
½ tsp. apple cider vinegar
1 tsp. fresh lemon juice
½ tsp. raw honey
1 tsp. vanilla bean paste
Directions for Cupcakes:
Preheat oven to 350°.
Line muffin pan with cupcake liners.
Combine all ingredients into a food processor or mixer. Mix until wellcombined.
Fill cupcake liners with batter and bake for 15 minutes, or until a
toothpick inserted in the middle comes out clean.
Let cool before frosting.
Directions for Frosting:
41
Desserts
Remove can of coconut milk from the refrigerator. Scoop out
hardened coconut cream. Save remaining coconut water for your
favorite smoothies!
Using a food processor or mixer, whip coconut cream into soft peaks.
Fold in raw honey, vanilla and Barlean’s Lemon Zest Omega Swirl.
Pipe onto cupcakes once cooled.
Vegan Chocolate Flax Brownies
Makes 1 pan
Ingredients:
4 tsps. Barlean’s Forti-Flax® +
3 Tbsps. water
1 cup almond flour
¾ cup + 2 tbsp. brown rice flour
2 Tbsps. arrowroot powder
¼ cup cacao
¼ cup cocoa
¼ tsp. baking soda
½ tsp. sea salt
½ cup + ¼ cup vegan chocolate
chips
¼ cup + 2 tbsp. Barlean’s
Organic Virgin Coconut Oil
½ cup sustainable palm sugar
½ cup brown sugar
¼ cup almond milk or milk of
your choice
1 tsp. vanilla extract
½ cup chopped walnuts
(optional)
Desserts
Directions:
Preheat your oven to 350°.
Mix all dry ingredients (save brown sugar & palm sugar for the saucepan)
together in a large bowl.
On low heat in a separate small saucepan combine Barlean’s Organic
Virgin Coconut Oil, almond milk, flax egg, brown sugar, palm sugar, ½
cup vegan chocolate chips, and vanilla extract.
Pour wet ingredients into your large bowl with dry ingredients and mix.
Fold in your chopped walnuts & ¼ cup of your vegan chocolate chips.
Place a piece of parchment into an 8” baking pan. Scoop your batter into
the pan and flatten it using your fingers or a spatula.
Bake for 30 minutes and let the brownies cool for 1½ hours!
This step is
really important or the brownies will fall apart on you.
Enjoy with a warm cup of coffee or milk!
These can be stored in a container for up to 3 days.
42
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