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Getting Your Omega-3 & -6: Made Easy Recipes

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.