2 Tablespoons Mum’s Original Coconut Oil (room temperature)
3 Tablespoons Mum’s Original Himalayan Inner Mountain Rock Salt
1 Tablespoon Mum’s Original Wholeseed Chia
3 drops organic lavender oil

Mix all ingredients together with a spoon until it forms a thick paste. Tip: if oil is too liquid, place in fridge. Use scrub to exfoliate body while in dry bathtub. Once done, rinse off with warm water. Don’t use soap as it will strip your skin of the amazing effects. Dab yourself dry with a fluffy towel. You will smell and feel wonderful!

All fruits and veggies have  either a 4 or 5 digit code and through these codes you can decipher between a conventional, organic and GMO grown food item.

• Conventionally grown fruit, (grown with chemicals inputs), has a PLU code that consists of four numbers. A conventionally grown banana would be: 4011
• Organically grown fruit has a five-numeral PLU prefaced by the number 9. So, an organic banana would be: 94011
• Genetically engineered (GE or GMO) fruit has a five-numeral PLU prefaced by the number 8. So the toxic mutated GMO banana would be 84011.

Knowing how to identify organic food is especially important now that over 80% of all processed foods in the US are genetically modified. Hopefully this will be reversed as many countries in the European Union have been banning GM products and produce (including Austria, France, Germany, Greece, Hungary and Luxembourg).

Choose wisely, opt for organic and ask for it if it is not offered. Unfortunately these labels are voluntary so make sure you ask for them if there are none available. The more we ask and insist the more the retailers will also inform themselves of the better options.

If you want to learn more about PLU codes, you can view database of PLU codes at www.plucodes.com

• 40% of the world’s flaxseed is grown in Canada: so it is heavily promoted as a North American crop.
• Flaxseeds and flaxseed oil can spoil if they are not kept refrigerated. It should be protected from light, heat, air, and moisture.1
• Flaxseed has less dietary fibre (27% vs. 33%), and can hold less water (approx. 6 times its weight) than Chia although it has more soluble fibre (ratio insoluble: soluble = 2:1, vs. 8:1).
• Flaxseed contains 60% less calcium, but has more magnesium and potassium.
• The ORAC value of flaxseed is unknown. Chia’s ORAC = 840 units per 12 grams.
• Per 12 gram flaxseed contains 2.7g omega-3, Chia® 2.3 g omega-3. Omega-6 content is equal.
• Ratio omega-6: omega-3 is 1:4 (flaxseed), 1:3 (Chia). Researchers speculate that the optimal omega-6: omega-3 ratio is between 4:1 2 and 1:1 3,4. To balance the extreme omega-6 intake in the North-American diet, it is necessary to decrease omega-6 intake, and increase omega-3 intake. 4
• Flaxseed has to be milled to be able to absorb its nutrients.

Cyanogenic glycosides
• Flaxseed contains the cyanogenic glycosides which defend flaxseed against micro-organisms and herbivores. In humans they lead to the build up of poison as they are converted into thiocyanate in the intestinal tract. Our body can detoxify cyanide to up to 50 g flaxseed/day (6 tbsp). 5 High blood levels of thiocyanate for prolonged time may have adverse affects on the thyroid function.6

Vitamin B6 antagonistic factors
• Linatine is a vitamin B6 antagonist in flaxseed. Low vitamin B6 status has been associated with increased homocystein levels 7, and plaque formation, which increase the risk for heart disease 8.

Lignans
• Lignans are present in many plant foods; including seeds, whole grains, flaxseed, sesame seed, beans, fruits, and some vegetables. Flaxseed is by far the highest source of lignans found in nature, with 100- 800 times more lignans than other foods. Flaxseed oil does not provide any lignans. 9,10
• Median total intake of lignans in the US is less than 1mg/day. 11
• In addition to diet, circulating levels of lignans in the body are influenced by intestinal microflora, smoking, antibiotics, constipation, and obesity. 12
• Lignan glycosides from food are converted into enterodiol and enterolactone by bacteria in the colon. 13 These lignans have been found to bind to proteins called estrogen receptors, and to exert either estrogen-like or anti estrogen-like effects. It is suggested that if there is little estrogen in the body, e.g. after menopause, lignans may act like weak estrogens. When estrogen is abundant in the body, they reduce estrogen’s effects by displacing it from cells. 14 Other mechanisms have been suggested which interfere with normal estrogen functioning in the human body. 15,16,17
• Interference with estrogen functioning may either prevent or promote cancers, such as breast cancer, that depend on estrogen to start and develop.
• Since dietary habits, lifestyle factors, and genotype are unknown in most studies, investigating the association of enterolactone and cancer risk, makes it difficult to interpret results.
• Studies on the safety of lignans in animals, humans have shown inconsistent results.10,12,17,18
• Since safety in pregnant and lactating women has not been established, consumption of lignan supplements or substantial amounts of flaxseeds on a regular basis should be avoided by pregnant women, lactating women or women trying to become pregnant. In healthy people, eating moderate amounts of flax products should present no problem. 19
• Since phytoestrogen supplements have been shown to cause growth of breast tissue in animals and healthy women, and lignans are a type of phytoestrogens, use of lignan supplements for a long time could increase breast cancer risk. Most physicians do not recommend that patients with estrogen sensitive cancers (breast/prostate cancer) take phytoestrogens/ lignans, for fear of causing a recurrence.19

Cadmium
• Since cadmium is a heavy metal that can bind to estrogen receptors, it is speculated that tumor growth induced by flaxseed, may be due to its high cadmium content. Cadmium from flaxseed was found to significantly accumulate in the liver and kidney of rats. 20 It was previously shown that cadmium doses higher than 7ug/kg/weight activate estrogen receptors, induce early puberty onset, and alter breast development, predicting increased breast cancer risk.21,22

Other side effects
• Flaxseed oil should not be used with other laxatives or stool softeners. People who have inflammatory disease or narrowing of the intestine, esophagus, or stomach should avoid flaxseed. Flaxseed is also not recommended by some doctors for people with diabetes. Some medicines and supplements may not be absorbed properly if they are taken at the same time as flaxseed. For this reason, some doctors recommend taking medications 1 or 2 hours before or after flaxseed. A few severe allergic reactions to flaxseed have been reported. 1

Constipation
• Flaxseed was found to cause diarrhea and mild abdominal distension when doses of 40g/day were tested in women. 23

Diabetes
• Most studies on the effect of flaxseed on blood glucose levels and insulin resistance have shown no effect. 24, 25,26,27 Results on HbA1c levels are inconsistent.24
• Cunnane et al. found that bread with 25% flaxseed lowered blood glucose by 28%, whereas 21% of Chia added to white bread lowered glucose by approx. 45%!28
• One study found that flaxseed improved insulin sensitivity in adults with elevated lipid levels.29

Cardio Vascular Disease
• The effect of flaxseed and flaxseed oil on blood lipid values, inflammation (lower CRP), and blood pressure levels has been found in several studies, although results are inconsistent.29,30,31,32,33
• One study showed decreased protein thiol groups at week 3 after the flaxseed treatment than after the control, suggesting increased oxidation. 31

Hypertension
• Studies on the effect of flaxseed on blood pressure found inconsistent results. 34,35

______________________________
References:
1. American Cancer Society. www.cancer.org
2. Yehuda, S. Omega-6/Omega-3 Essential Fatty Acid Ratio: The Scientific Evidence. World Rev Nutr Diet. Basel, Karger. 2003; vol 92, pp 37-56.
3. http://articles.mercola.com/sites/articles/archive/2002/03/23/omega3-part-two.aspx
4. Ho, D. Discover The Optimal Ratio of Omega-3 to Omega-6 Oils. Enzineartciles. com. August 6, 2008
5. Cunnane, SC, Ganguli, S, Menard, C, et al. High alpha-linolenic acid flaxseed (Linum usitatissimum): some nutritional properties in humans.Br J Nutr. 1993 Mar: 69(2): 443-53.
6. Dorea, JG. Maternal Thiocyanate and Thyroid Status during Breast-Feeding. J Am Coll Nutr. 2004. Vol. 23, No. 2, 97–101.
7. Selhub, J, Jacques, PF, Wilson, PW, et al. Vitamin status and intake as primary determinants of homocysteinemia in an elderly population. JAMA. 1993 Dec; 270 (22): 2693-8.
8. Selhub, J, Jacques, PF, Bostom, AG, et al. Relations between plasma homocysteine and vitamin status in the Framingham study population. Impact of folic acid fortification. Public health Rev. 2000; 28(1-4): 117-45.
9. Milder, IE, Arts, IC, van de Putte, B, et al. Lignan contents of Dutch plant foods: a database including lariciresinol, pinoresinol, secolariciresinol, and matairesinol. Br J Nutr. 2005 Mar; 93(3): 393-402.
10. Tou, JCL, Chen, J, Thompson, LU. Flaxseed and its lignin precursor, secoisolariciresinol diglycoside, affect pregnancy outcome and reproductive development in rats. J. Nutr. 1998; 128: 1861-1868.
11.Daniells, S. Lignans may protect against prostate cancer. Nutraingredients.com. Mar 8, 2006.
12. Adlercreutz, H. Lignans and human health. Critical reviews in Clinical Laboratory Sciences. 2007; 44: 483-501.
13. Borriello, S. P., Setchell, K.D.R., Axelson, M. &. Lawson, A. M. Production and metabolism of lignans by human faecal flora. J. Appi. Bacteriol. 1985; 58: 37-43.
14. Whitten PL & Naftolin F. Dietary estrogens – A biologically active background for estrogen action. In New Biology of Steroid Hormones, Hochberg RB & Naftolin F eds, pp 155-167, Raven Press: New York 1991.
15. Adlercreutz, H, Mousavi, Y, Clark, J, et al. Dietary phytoestrogens and cancer: in vitro and in vivo studies. J Steroid Biochem Mol Biol 1992; 41: 331-7.
16. Adlercreutz, H, Bannwart, K, Wahala, T, et al. Inhibition of human aromatase by mammalian lignans and isoflavonoid phytoestrogens. J Steroid Biochem Mol Biol 1993; 44: 147-53.
17. Velentzis, LS. Do phytoestrogens reduce the risk of breast cancer and breast cancer recurrence? What clinicians need to know. Eur J Cancer. 2008 Jul 7.
18. Thompson, LU, Chen, JM, Li, T, et al. Dietary flaxseed alters tumor biological markers in postmenopausal breast cancer. Clin Cancer Res 2005; 11(10): 3828-35.
19. healthlibrary.epnet.com
20. Khan, G, Penttinen, P, Cabanes, A, et al. Maternal flaxseed diet during pregnancy or lactation increases female rat offsrping’s susceptibility to carcinogen-induced mammary tumorigenesis. Reproductive Toxicology. 2007; 23: 397-406.
21. Johnson, MD, Kenney, N, Stoica, A, et al. Cadmium mimics the in vivo effects of estrogen in the uterus and mammary gland. Nat med. 2003;9: 1081-4.
22. Stoica, A, Katzenellenbogen, BS, Martin, MB. Activation of estrogen receptor-alpha by the heavy metal cadmium. Mol Endocrinol. 2000; 14: 545-53.
23. Pruthi, S, Thompson, SL, Novotny, PJ, et al. Pilot evaluation of flaxseed for the management of hot flashes.J Soc Integr Oncol. 2007 Summer;5(3):106-12.
24. Pan, A, Sun, J, Chen, Y, et al. Effects of flaxseed derived lignan supplement in type 2 diabetic patients: a randomized, double-blind, cross-over trial. Plos One 2007 nov; 2(11): e1148.
25. Barre, DE, Mizier- Barre, KA, Griscti, O, et al. High dose flaxseed oil supplementation may affect fasting blood serum glucose management in human type 2 diabetics. J Oleo Sci. 2008;57(5):269-7.
26. Mc Manus, Clandinin, Jumpson, J, et al. A comparison of the effects of n-3 fatty acids from linseed oil and fish oil in well-controlled type 2 diabetes. Diabetes Care 1996; 19, 463-467.
27. Goh, Y, Jumpson, J, Ryan, R. Effect of n-3 fatty acids on plasma lipids, cholesterol, and fatty acid content in NIDDM patients. Diabetologica 1997; 40: 45-52.
28.Cunnane, SC, Ganguli, S, Menard, C, et al. High alpha-linolenic acid flaxseed (Linum usitatissimum): some nutritional properties in humans. Br J Nutr. 1993; 69: 443-453.
29. Bloedon LT, Balikai S, Chittams J, et al. Flaxseed and cardiovascular risk factors: results from a double blind, randomized, controlled clinical trial. J Am Coll Nutr. 2008 Feb;27(1):65-74.
30. Hallund J, Tetens I, Bügel S. The effect of a lignan complex isolated from flaxseed on inflammation markers in healthy postmenopausal women. Nutr Metab Cardiovasc Dis. 2008 Sep;18(7):497-502.
31. Jenkins, DA, Kendall, WC, Vidgen E, et al. Health aspects of partially defatted flaxseed, including effects on serum lipids, oxidative measures, and ex vivo androgen and progestin activity: a controlled crossover trial. Am J Clin Nutr 1999;69: 395-402.
32. Zhang, W, Wang, X, Liu, Y, et al. Dietary flaxseed lignin extract lowers plasma cholesterol and glucose concentrations in hypercholesterolemic subjects. Br J Clin Nutr.2008; 99: 1301-1309.
33. Dodin, S, lemay, A, Jacques, H, et al. The effects of flaxseed dietary supplement on lipid profile, bone mineral density, and symptoms in menopausal women: a randomized, double-blind, wheat germ placebo-controlled clinical trial. J Clin Endocrinol Metab 2005; 90: 1390-1397.
34. Stuglin C, Prasad K. Effect of flaxseed consumption on blood pressure, serum lipids, hemopoietic system and liver and kidney enzymes in healthy humans. J Cardiovasc Pharmacol Ther. 2005 Mar;10(1):23-7.
35. Paschos, GK, Magkos, F, Panagiotakos, DB, et al. Dietary supplementation with flaxseed oil lowers blood pressure in dyslipidemic patients. Eur J Clin Nutr. 2007; 61: 1201-1206.

6 cups peeled and thinly sliced apples (I use organic Macs and sliced about 1/3 inch)

1/3 cup Mum’s Original Wild Flower Honey

1/4 cup Mum’s Original Slow Roasted Hemp Hearts

1/4 cup Mum’s Original Premium White Chia (Wholeseed)

1/2 teaspoon vanilla

1/4 teaspoon cinnamon

1/8 teaspoon Mum’s Original Himalaya Inner Mountain Rock Salt

1. Place apples in a mixing bowl and coat pieces with liquid honey and vanilla.

2. In a separate bowl, add all remaining 4 dry ingredients together.

3. Slowly add in dry mixture to apple mixture while gently mixing. Try to ensure that apples are evenly coated with dry mix.

4. Place apples wedges in dehydrator, ensuring that apples are not stacked.

5. Dehydrate 10-12 hours depending upon machine used.

6. Store in an air tight container.

CHIA MIX:

2 Tablespoons Mum’s Original Wholeseed Chia

6 Tablespoon Water

MIXTURE#1

1/2 cup Mum’s Original Coconut Oil (room temperature)

1 cup Mum’s Original Coconut Sugar

2 teaspoons vanilla

1 teaspoon baking soda

1/2 teaspoon cinnamon

1/4 teaspoon Mum’s Original Himalayan Rock Salt

MIXTURE#2

1 cup Mum’s Original Oat Flour*

2 cups Mum’s Original Quick Flake Oats*

3/4 cup Mum’s Original Goji Berries

1. Stir chia and water in a bowl and let sit for 1/2 hour.

2. Add Chia Mix to Mixture #1 and blend in a food processor until thoroughly combined.

3. Add food processor mix to Mixture #2 and hand mix until all is combined.

4. Place a tablespoon of dough an inch apart on a pre-oiled cookie sheet (I use coconut oil). Gently press each one down with a fork.

5. Bake in a preheated oven of 375F for 8-10 minutes. Once out of oven, cool on a cookie rack.

* – Mum’s Original’s entire oat line is less than 5  parts per million of gluten.

10 oz (300gr) frozen spinach, defrosted

1 can (4oz/ 218ml) sliced water chestnut

3 large green onions chopped (1/2 cup)

1/4 cup Red Star nutritional yeast flakes

1/2 cup Mum’s Original Slow Roasted Hempseeds

1/4 cup roasted unsalted cashews

1/2 cup water (or plain rice milk)

3 tablespoon onion powder

2 tablespoon yellow miso (optional)

2 tablespoons olive oil

2 tablespoons lemon juice

2 teaspoons garlic powder

1/2 teaspoon Mum’s Original Himalayan Rock Salt

1/4 teaspoon yellow mustard (condiment not powder)

1/4 teaspoon chili powder

1/4 teaspoon ground pepper

1. Drain the spinach and squeeze water out. Place in a large mixing bowl.
2. Drain and chop the water chestnut (should equal approx. 3/4 cup) and add to spinach.
3. Add chopped green onion and nutritional yeast flakes to spinach mixture and hand mix.
4. In a Magic Bullet or food processer, add all other ingredients (Mum’s slow roasted hempseeds, cashews, water/plain rice milk, onion powder, miso, olive oil, lemon juice, garlic powder, Mum’s Original Himalayan Rock Salt, mustard, chili powder and ground pepper). Blend on high until creamy.
5. Pour the “hemp sauce” on spinach mixture and gently blend until it is mixed throughout spinach.
6. Serve chilled with veggies or in a scooped out bread loaf (a gluten free one of course!).

Enjoy, as the more you eat, the healthier you become!

FALAFEL

2 cups presoaked chickpeas (equals 1 1/2 cups dried chickpeas soaked in 3-4 cups water for 12 hours)*

1 tablespoon Mum’s Original Wholeseed Chia

3 tablespoons lemon juice

1 1/2 cups diced white onion (approx. 2 medium ones or one large)

1/2 cups cooked (or canned) Fava Beans

1/2 cups Mum’s Original Roasted Hemphearts

1/3 cup washed, dried and chopped cilantro

1/3 cup washed, dried and chopped Italian parsley

5 large peeled cloves garlic**

1 1/2 teaspoon dried cumin**

1 1/2 teaspoon baking powder

1 1/2 teaspoon Mum’s Original Rock Salt

6 tablespoons Mum’s Original coconut flour

3/4 cup Mum’s Original coconut oil (optional)

1. Wash and soak the 1 1/2 cups of dried chickpeas in 3-4 cups of water in the fridge for 12 or more hours (change water every 12 hours if you soak for a day or two). Rinse and drain when ready for use. (Note: the dried chickpeas will now be larger as they retain water after soaking).
2. Add 2 cups of soaked chickpeas to a food processor along with all other ingredients, EXCEPT for coconut flour and coconut oil (leave these 2 aside).
3. Pulse mixture until it starts to break apart. Then blend (medium/high) until mixture is well mixed but is NOT smooth.
4. Place chickpea mix in a bowl and add coconut flour. Mix together with a spoon.
5. If frying, place 1/2 of the coconut oil in a large fry pan and place on medium/high heat. Once pan and oil are hot, take 1/2 of chickpea mixture and form  into 2 inch balls. Gently press down and shape each falafel so thickness is about 3/4 inch thick. Carefully drop the falafel into the oil. Turn frequently until a light crispy brown exterior forms. Add more oil is it needs it. Remove and drain on paper towel. Use remaining oil and make falafel out of the remaining chickpea mixture.
6. If baking, preheat oven to 350F. Oil a baking sheet with coconut oil or other cooking oil. Make 2 inch balls out of entire chickpea mixture and gently press down on each until flat and approx 3/4″ thickness. Place on sheets and cook for 15 minutes. Turn falafel over and cook a remaining 15 minutes or until falafel is a light brown on both sides.

*- If you use canned and drained chickpeas, your mix will become much more runny. To counter this, add 4-5 more tablespoons of coconut flour or more, until mix is no longer runny/sticky and can be easily formed into balls for frying.

** – For a spicier version, add 1-2 more garlic cloves and double the cumin. Feel free to add chili flakes if you like heat.

Cucumber Mint “Rawgurt” Dressing

1/2 a English Cucumber (peeled) approx. 6″.

1/3 cup Mum’s Original Roasted Hemphearts

1 tablespoon olive oil

1 tablespoon lime juice

3 large fresh mint leaves

1/4 teaspoon Mum’s Original Rock Salt

1/8 teaspoon cumin

Blend all ingredients together in a food processor and serve as a drizzle or on the side of the falafel.

• A bunch of Kale (8-10 leaves with stems)
• 1/4 cup olive oil
• 1/2 cup Mum’s Original Hemphearts
• 1/4 cup nutritional yeast flakes*
• 1 tablespoon chili powder
• 1 tablespoon onion powder
• 1/2 teaspoon Mum’s Original Rock Salt

1. If you do not have a dehydrator, then you will need to do the following: (a) preheat an oven to 350 degrees F (175 degrees C); (b) line 2 non insulated cookie sheets with parchment paper.
2. Carefully cut the thick stems from the kale leaves with a knife or kitchen scissors.  Tear the leaves into bite size pieces.
3. Wash and dry kale with a salad spinner or pat down with a tea towel.
4. In a large bowl, drizzle kale with olive oil and ‘massage’ it into the leaves.
5. In a separate bowl add in all other ingredients and mix.
6. Add 1/2 of hempheart mixture into the kale leaves and carefully mix (best with washed hands) until coated, then add in the remainder.
7. Place in dehydrator for about 4 hours, or if you don’t have one, bake in the preheated oven  until the edges are a light brown and chips are crispy (about 10 to 15 minutes).

*:You can find this at health food stores and if you are gluten free make sure it is grown using sugar beet not malted barley.

1 cup spelt or almond flour

1 cup brown rice flour

2 tbsp corn starch

1 1/2 tsp baking powder

1/2 tsp baking soda

1 1/2 cup applesauce

3/4 cup Mum’s Original Coconut Sugar (Wholefoods Baking aisle)

1 1/2 cup unsweetened vanilla almond milk

1/2 cup ground Salba

1/2 cub carob powder

1 1/2 cup frozen blueberries

1/2 cup Mum’s Original Banana Powder (Wholefoods Baking aisle)

1/2 tsp Mum’s Original Himalayan Rock Salt

1. Preheat oven to 350. Grease a 9×5 inch pan with preferred cooking oil (vegetable oil, coconut oil).
2. In one bowl mix together both flours, carob, corn starch, baking soda and powder, salt.
3. In another bowl whisk together coconut sugar, almond milk, applesauce, and salba.
4. Add wet mix to the flour mix. Stir until combined and then add blueberries.
5. Bake for 50-60 minutes on medium rack (or until an inserted knife comes out clean).

You can also make muffins out of this but bake for 30-40 minutes instead.