Spiced Flax Omelet

Spiced Flax Omelet

Spiced Flax Omelet. An Indian spiced omlete, this tastes delicious for both breakfast and dinner.

An Indian spiced omlete, this tastes delicious for breakfast or dinner.  Try to find Omega-3 eggs in your grocery store (from hens fed an Omega-3 rich diet).

  • 2 eggs
  • 2 Tbs soy milk
  • 1 Tbs ground flaxseeds
  • ½ tsp ground turmeric
  • ½ tsp ground cumin
  • ½ tsp fresh oregano, chopped
  • ½ tsp fresh basil, chopped
  • Salt and pepper to taste
  • ½ C packed spinach
  • 1 C mushrooms, sliced

In a small bowl, whisk the eggs then add the milk, ground linseed/flaxseed, spices, herbs, salt and pepper until mixed thoroughly.

Spray a small nonstick skillet with cooking spray.  Add the mixture to the pan and 30 seconds later, whilst the mixture is still runny, add the spinach and mushrooms. Use a spatula to ensure the omelet remains loose from the pan at the edges.  When the omelet is nearly cooked through, fold the empty side of the omelet over the vegetables. Cook for another minute.

 

Smoked Salmon and Asparagus Frittata

Smoked Salmon and Asparagus Frittata

Smoked Salmon and Asparagus Frittata. Smoked salmon is both delicious and packed with Omega-3s.

Smoked salmon is both delicious and packed with Omega-3s.  It combines wonderfully in this frittata with asparagus.  Try to find Omega-3 eggs in your grocery store (from hens fed an Omega-3 rich diet). 

  • 7oz Smoked Salmon, flaked with a fork
  • 5 eggs
  • ½ C soy milk
  • 10oz asparagus
  • 2 Tbs chives, finely chopped
  • Salt and pepper to taste
  • 1 Tbs Extra Virgin Olive Oil

Preheat a broiler on high.

Trim the Asparagus and cut into 2.5cm/1” pieces. Blanch for 1 minute in boiling water, drain and set aside.

Whisk the eggs, milk, chives, and salt and pepper in a small bowl.  Gently fold in the salmon.

Heat the olive oil in a large frying pan over medium heat.  Pour the egg mixture into the frying pan.  When Frittata is half cooked (approximately 10 minutes) arrange the reserved asparagus tips on top of the egg mixture and continue cooking for an additional 10 min.

Place the frying pan under the broiler for the last 2 minutes until the frittata has set.

 

Mediterranean Frittata

Mediterranean Frittata

Mediterranean Frittata. Mediterranean style vegetables couple with eggs and potatoes yields a delicious start to your morning.

Mediterranean style vegetables couple with eggs and potatoes yields a delicious start to your morning.  Try to find Omega-3 eggs in your grocery store (from hens fed an Omega-3 rich diet).

  • 1 Tbs canola oil
  • 1 C red onions, chopped
  • 2 C red potatoes, sliced
  • 6 eggs
  • ½ C sliced green onion
  • 2 Tbs fresh oregano, chopped
  • 1 Tbs fresh basil, chopped
  • 1 small can chopped black olives

Preheat a broiler on high.

In a medium skillet with a cover, heat olive oil over medium heat. Add chopped red onions and sauté 5 minutes.

Add potatoes over the onions. Cover the pan, reduce the heat to medium and cook for 10 min until potatoes are tender.

Meanwhile, in a medium sized bowl, whisk together eggs, green onion, oregano, basil and salt and pepper.

Pour the mixture over the potatoes in the pan, sprinkle with chopped olives and cook over medium-low heat for 15 – 20 min.  Transfer pan under broiler for 2 minutes to set eggs.

 

Omega-3 Pancake and Waffle Mix

Omega-3 Pancake and Waffle Mix

Omega-3 Pancake and Waffle Mix. This recipe is a great all purpose mix for weekend breakfast treats.

This recipe is a great all purpose mix for weekend breakfast treats and the perfect healthful alternative to frozen waffles.

  • 1 ½ C whole wheat flour
  • ½ C ground flax seed
  • 1 ½ C all purpose flour
  • ¼ tsp baking soda
  • ¼ tsp baking powder
  • 1 Tbs sugar (or equivalent sweetener)
  • ¼  tsp salt
  • 2 Tbs canola oil
  • 2 egg whites
  • 3 ½ C soy milk

Blend all ingredients on medium speed for 2 minutes until no lumps remain.  Cook pancakes on a 400°F griddle for approximately 2 min. per side or in a hot waffle iron.

Flax Seed Zucchini Muffins

Flax Seed Zucchini Muffins

Flax Seed Zucchini Muffins. With raisins, walnuts, pineapple, and zucchini, every bite is an adventure.

My family loves these healthy Omega-3-packed muffins.  With raisins, walnuts, pineapple, and zucchini, every bite is an adventure.

  • 3 egg whites
  • 2/3 C white sugar (or equivalent sweentener)
  • 1/4 C soy milk
  • 1/3 C applesauce
  • 1 tsp vanilla extract
  • 1 1/3 C whole wheat flour
  • 2/3 C all-purpose flour
  • 2 Tbs ground flax seed
  • 2 tsp ground cinnamon
  • ½ tsp ground nutmeg
  • ½ tsp ground cloves
  • 1 tsp baking soda
  • 1/3 C chopped walnuts
  • ¼ C raisins
  • ½ C canned crushed pineapple, drained
  • 1 C grated zucchini

Preheat oven to 350°F.  Prepare muffin tin by coating with cooking spray.

Whisk together the egg whites, sugar (or sweetener), milk, applesauce, and extract in a small bowl until well blended.

In a large bowl, combine the flour, whole wheat flour, flax seed, cinnamon, nutmeg, cloves, and baking soda. Mix the wet ingredients into the dry and stir until well blended.  Fold in the walnuts, raisins, carrot, and drained pineapple. Pour batter into the prepared muffin tins.

Bake in preheated oven until a toothpick inserted into the center comes out clean and the tops are golden brown, about 20 minutes.

Granola

Granola

Granola. Granola is great both as a breakfast item with fat-free milk and as an on-the-go snack.

 

Granola is great both as a breakfast item with fat-free milk and as an on-the-go snack.  In addition, it can be prepared ahead for the long work week.

  • 4 Tbs walnut oil
  • 3/4 C (packed) dark brown sugar
  • 1/4 C egg whites
  • 1/2 tsp coarse kosher salt
  • 3 C old-fashioned oats
  • 1 C walnut pieces
  • 1/2 C flaxseed meal
  • 1 C dried fruit of our choice, coarsely chopped
  • 1/4 C honey

Preheat oven to 350°F and cover baking sheet with parchment paper or tin foil.

Whisk together sugar, egg whites, and salt in large bowl. Add oats, walnuts, and flaxseed and toss to coat mixture.

Spread mixture evenly on baking sheet. Bake 15 minutes. Stir granola. Bake 15 minutes longer. Stir again.  Sprinkle dried fruit over granola, drizzle with honey and bake until golden brown, about 10 minutes longer. Stir to loosen. Keep chilled in airtight container.

Zesty Blueberry Muffins

Zesty Blueberry Muffins

Zesty Blueberry Muffins. Not your ordinary blueberry muffins!

Not your ordinary blueberry muffins, the added spices will keep you and your family coming back for more.

  • 4C whole wheat flour
  • 1C white sugar
  • 1/3 C brown sugar
  • 2 Tbs baking powder
  • 2 tsp baking soda
  • ½ tsp salt
  • 2 tsp nutmeg
  • ½ tsp allspice
  • 1 tsp cinnamon
  • 3 Tbs flax seed meal
  • 2 Tbs flax seeds
  • 6 C blueberries
  • 1C soymilk
  • 1C canola oil
  • 4 eggs
  • 1 tsp vanilla extract

Preheat oven to 375 degrees.  Spray muffin pan with cooking spray.

Mix all dry ingredients in large bowl. Add blueberries; stir to coat evenly.

In another bowl, combine milk and oil; remove 1 Tbs of combined liquid and discard it. Beat in eggs and vanilla.

Add liquids to blueberry mixture and stir until just blended.  Fill muffin pans 2/3 full and bake 18-20 minutes until lightly golden.