Approximately one third
of illness can be attributed to poor nutrition, and
is thus preventable.
That means we eat too much
of things that are bad for us, and not enough of
things that are good for us. And we pay the price
with health issues.
This is especially true
for fat. Governments, and even the purveyors of convenience
and 'junk' foods, are starting to shift our diet
away from fats that kill - saturated fats and trans
fatty acids - in the direction of fats that heal - the
essential fatty acids (EFAs) Omega-3 & -6 like
those found in Udo's 3.6.9 Oil Blend.
It's a most welcome trend.
Omega-3 & -6 belong
to a group of approximately 45 nutrients that our
bodies cannot produce or synthesize from other nutrients.Yet,
our bodies absolutely must have them in order to
carry out a number of critical metabolic functions.
When a deficiency occurs the consequences can range
from merely inconvenient, to debilitating, to fatal.
In the case of essential
fatty acids, the consequences of a deficiency can lead to heart
disease, joint problems, diabetes, skin problems,
learning disorders, tissue inflammation, increased
susceptibility to certain cancers, slow recovery
from muscle strain and injury, and low energy. In
a twist that seems to defy all logic, too little
of these fats can also lead to a weight problem as
we eat to excess in the hope that the deficiency
can be corrected. It can. But only by eating the
right kind of foods, actually, the right kind of
fats!
Not surprisingly, Omega-3 & -6 are present in
a number of the foods that historically were integral
to our basic diet - seeds, nuts, and fish. With little
effort they can easily be integrated into the modern
diet in sufficient quantities to meet the recommended
daily allotment. Especially by using a seed oil blend
like Udo's Choice 3.6.9 Oil Blend. Too little
of these fats can also lead to a weight problem.
Udo's Oil is not only rich in Omega-3,
the most commonly deficient EFA, but offers a dietary
versatility that fish oil supplements lack. Here
are some other noteworthy features:
. Udo's oil is a food, not a supplement
. Udo's Oil can be used in a variety of recipes
for dishes that are commonly part of our regular diet
. Use this oil in recipes that
don't require heating the oil above 167° F (75° C)
for prolonged periods of time.
. You can expose the oil to modest heat under
212° F (100° C) for a short period of time without
damaging the oil's delicate nutrients. (All oils, including
those generally labelled as cooking oils, should not
be heated beyond their smoke point.The smoke generated
from heating oil above its smoke point is carcinogenic.)
. Udo's Oil can be added after cooking, to both
enhance and carry flavour, while at the same time ensuring
we meet our daily requirement for essential fatty acids.
Another benefit of seed
oils is that they naturally contain Omega-3 & -6,
as well as Omega-9, and can be readily blended to
achieve
the ideal Omega-3 to -6 balance of 2:1.
Udo's Oil blends certified organic flax, sunflower,
sesame, coconut, evening primrose oils as well as other
minor ingredients to not only achieve the ideal balance
of EFAs, but a richer, more delicately balanced flavour
that, as the recipes in this book illustrate, make
it an ideal ingredient in everyday meals, and the ideal
way to help keep the doctor away.

Red kidney beans are
amongst the highest sources of fibre within our food
choices.
2 19 oz cans of red kidney beans, drained
1 Large onion, diced (approx 2 cups)
1 Yellow pepper, diced (approx 1 cup)
4 cloves Garlic, minced
1 28 oz can of tomatoes, chopped (with liquid)
2 Tbsp Tomato paste
1 1/2 Tbsp Chili powder
1 tsp Ground cumin
1/2 tsp Dried oregano
1/4 tsp Cayenne (adjust to taste)
1 tsp Salt
1/2 tsp Sugar (adjust depending on acidity of tomatoes)
1/4 cup Udo's 3.6.9 Oil Blend
Salt and pepper to taste
. In a large pot, add all ingredients except oil. . Mix ingredients, cover and
simmer for 2 hours, stirring occasionally. . Add oil and season to taste.
Makes four 1 1/2 cup servings.
back to recipes index

Use a variety of your favourite
vegetables in this recipe for a healthy side dish
or main course.
1 cup Water
1 lb Broccoli, cut into 1 1/2" pieces (option: use kale or gai lan)
1 1/2 cups Red or yellow bell pepper, cut into 1 1/2" pieces
1/2 Large onion, sliced (approx 1 cup)
1/2 cup Snow peas (optional)
1/4 cup Water chestnuts, sliced (optional)
1 clove Garlic, minced
2 Tbsp Tamari or light soy sauce
1/4 cup Udo's 3.6.9
Oil Blend
. In a large pan, add water and bring to the boil. . Add broccoli, peppers, and
onions. . Cover pan and cook until broccoli is tender crisp (approx 5 to 7 mins). . Drain
vegetables well. . Mix garlic, tamari, and oil together. . Pour oil mixture over
vegetables and toss.
Makes four
1 cup servings.
back to recipes index

A simple dish that can
be varied according to your own taste. Just add
lean turkey, chicken, or beans to create a high
protein meal.
8 oz Dry pasta (eg. Fettuccini, spaghetti, linguine)
2 1/2 cups Fresh ripe tomatoes, diced
1/4 cup Tomato juice
1 clove Garlic, minced
1/2 tsp Salt
1/4 cup Fresh basil leaves
1/4 cup Parmesan cheese, grated
1/4 cup Udo's 3.6.9
Oil Blend
Salt and pepper to taste
. To make pasta: Cook according to package instructions. Keep pasta warm. . To
make sauce: In a large pan, add tomatoes, juice, garlic, and salt. Cover and
simmer until tomatoes are softened. Add basil and oil, and toss with warm pasta. . Season
to taste. . Sprinkle with cheese.
Makes four
1 1/3 cup servings.
back to recipes index

Tuna,
as with other wild fish, are part of a healthy
diet when
eaten once or twice per week. Tuna is a good
source of protein.
2 6 oz cans of chunk light tuna, drained
1 Avocado, cut into 1/2" pieces
1/4 cup Red onions, thinly sliced
1/3 cup Tomato, chopped
1/3 cup Celery, chopped
3 Tbsp Udo's Mayonnaise (see Udo's Mayo recipe)
1 1/2 Tbsp Lemon juice
2 cups Lettuce, shredded
1/4 tsp Salt
2 Large whole wheat tortillas
Salt and pepper to taste
. In a bowl, mix tuna, avocado, onion, tomato, celery, Udo's mayonnaise, lemon
juice, and salt. . Season to taste. . Place half of lettuce and salad mixture
onto each tortilla. . Roll tortillas into wraps. . Cut each wrap in half.
Makes four
servings.
back to recipes index

Ginger is one of
the best natural helpers for digestion. Steaming
is one of the best cooking methods for maintaining
nutrients in food, and the integrity of Udo's
Oil.
4 4 oz filets of sole (option: use red snapper,
cod, wild salmon)
4 Slices of medium firm tofu, 3/8" thick
1/2 tsp Salt
1 Tbsp Ginger root, slivered
1 clove Garlic, minced
1/2 tsp Tamari or light soy sauce
1/2 tsp Sugar
1 Tbsp Rice wine, or dry sherry (optional)
2 Tbsp Udo's
3.6.9 Oil Blend
2 Tbsp Green
onions, slivered
. Pour water into a pan to 3/4" depth. . Place a steaming rack in the pan, cover
and bring water to the boil. . Place tofu slices in one layer in a shallow dish
suitable for steaming. . Place filets on top of tofu and sprinkle with salt. . In
a separate bowl, add ginger, garlic, tamari, sugar, wine, and oil, and mix together. . Pour
mixture evenly over filets. . Place dish on rack, cover pan, and steam filets
until they are done yet still moist (approx 5 to 10 mins depending on the thickness
of the filets). . Garnish with green onions. . Serve with accumulated juices.
Makes four
servings.
back to recipes index

Tomatoes, containing significant
amounts of lycopene, and red peppers, containing
significant amounts of beta carotene, are good
sources of antioxidants.
2 cups Tomatoes, cut into 2" pieces
3 cups Red bell peppers, cut into 2" pieces
1/2 Large Spanish onion, cut into 1" pieces
2 cups Chicken or vegetable broth, heated (option: use low sodium or homemade)
2 Tbsp Udo's 3.6.9 Oil
Blend
Salt and pepper to taste
. Preheat oven to 375° F. . Line 2 baking sheets with parchment paper. . Place
tomatoes, peppers, and onions on sheets. . Roast vegetables until soft and browned
along edges (approx 45 mins). . In batches, blend with hot broth until smooth.
Reheat to serving temperature if necessary. . Stir in oil. . Season to taste.
Makes two
2 cup servings.
back to recipes index

A tasty and healthy
way to incorporate Udo's Oil into your daily
meals.
1/2 head Romaine lettuce, washed and dried,
broken into 2" pieces
1 Anchovy filet, minced (or use 1/2 tsp Worcestershire sauce)
1 clove Garlic, minced
1 tsp Lemon juice
2 Tbsp Udo's Mayonnaise (see Udo's Mayo recipe)
1/4 cup Parmesan cheese, grated
1/2 cup Toasted croutons
Salt and pepper to taste
. To make croutons: Preheat oven to 375° F. Cut your favourite bread into 1/2" cubes.
Season to taste. Toast in oven until edges are slightly browned. Remove from
oven and sprinkle with Udo's Oil. . To make salad: In a bowl, mix anchovy, garlic,
lemon juice, and Udo's mayonnaise. . In a large salad bowl, toss lettuce with
mayonnaise mixture, half of cheese, and croutons. . Season to taste. . Sprinkle
with remaining cheese.
Makes two
servings.
back to recipes index

A healthy alternative to frying or sautéing,
oil free roasting is a wonderful way to cook
a variety of vegetables.
1 cup Acorn squash, cut into 1/2" pieces
1 cup Turnips, cut into 1/2" pieces
1/2 cup Parsnips, cut into 1/2" pieces
1 cup Onions, cut into 1/2" pieces
1 cup Carrots, cut into 1/2" pieces Curry Dressing
2 tsp Curry powder
1/4 cup Udo's 3.6.9 Oil Blend
1 Tbsp Vinegar
1/2 Tbsp Sugar
1 clove Garlic, minced
1/4 tsp Salt
Salt and pepper to taste
. Preheat oven to 375° F. . Place all vegetables in a roasting pan or shallow
casserole dish. . Roast vegetables until soft and slightly browned along edges
(approx 40 to 50 mins). . To make curry dressing: Mix curry, oil, vinegar, sugar,
garlic and salt. . Remove vegetables from oven and toss with curry dressing.
Makes four
1 cup servings.
back to recipes index

A simple recipe that provides you with a quick,
delicious and healthy way to start your day.
Add or substitute with your favourite fruit
or juice.
1 cup Milk or soy milk
3/4 cup Orange juice
1 Tbsp Honey
1 Banana
1 cup Fresh or frozen berries (blackberries, raspberries, strawberries, etc.)
1 Tbsp Whey or soy protein powder
1 Tbsp Udo's 3.6.9
Oil Blend
. Mix all ingredients in a blender until smooth.
Makes two 12 oz servings.
back to recipes index

It's all about
balance! Here is a delicious treat that you can
enjoy without feeling guilty!
It contains EFAs and antioxidants!
1/2 cup All purpose flour
1/4 tsp Salt
1/3 cup Unsweetened cocoa powder
1/2 tsp Baking powder
1 cup Sugar
1 tsp Vanilla
2 Eggs
1/2 cup Unsalted butter, melted and cooled
1/4 cup Chopped walnuts
Topping
2 BIJA Udo's Choice Omega Bars (Dark Chocolate), broken into small pieces
1 Tbsp Unsalted butter
. Preheat oven to 300° F. . In a bowl, mix flour, salt, cocoa powder and baking
powder. . In another bowl, beat sugar, vanilla and eggs until fluffy. . Stir
melted butter into egg mixture. . Stir dry ingredients into egg mixture. . Stir
in walnuts. . Pour batter into an 8 inch square pan lined with buttered parchment
paper. . Bake until centre is just set. (approx 25 mins). . Let cool on a rack
for 1 hour. . For topping: Place chocolate pieces and 1 Tbsp butter in a stainless
steel bowl, or in the top of a double boiler. . Over a pot of simmering water,
or over the double boiler, melt chocolate and butter until smooth. . Spread evenly
over brownie. . Serve immediately or refrigerate.
Makes sixteen 2 inch squares.
back to recipes index
Ideal for when you need some
tangy mayo, while getting your EFAs at the same
time!
1 Egg (or use 1/4 cup liquid pasteurized egg)
pinch Cayenne
1/2 tsp Salt
1/4 tsp Sugar
2 tsp Lemon juice
3/4 cup Udo's 3.6.9 Oil Blend
. Blend egg, cayenne, salt, sugar, lemon juice and 1/4 cup of the oil in a blender. . With
blender running, slowly drizzle in remaining oil. Refrigerate immediately.
Chop fresh herbs such
as chives, parsley, or
basil and stir into Udo's
Mayo for a healthy and
tasty spread on sandwiches
and appetizers.
Makes approx
1 cup.
back to recipes index

Drizzle Udo's Oil over fresh hot
popcorn ..... a healthy twist on an old favourite.

Stir Udo's Oil into
your mashed potatoes, cauliflower or rice
for a quick nutritious side dish.

Mix Udo's Oil with balsamic vinegar
for a zesty healthy bread dip.

Drizzle Udo's Oil
over steamed vegetables or corn on the
cob for an easy delicious way to get your
EFAs.

Mix Udo's Oil with your favourite
vinegar and seasonings for an instant and healthy
salad dressing.

Udo's Oil is an ideal addition to dips and spreads,
guacamole, salsa, hummus, or any other healthy
snack.

Pour a bit of Udo's Oil over your
favourite soup, stew, or casserole for an instant
EFA rich meal.

Udo's Oil in your muesli, granola,
or oatmeal gives you an extra boost to start
your day.

Stir Udo's Oil into fruit
and yogurt for a tasty, quick and nutritious
breakfast.
|