Recipes

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Flaxseed Pancakes

Phase 2 • Makes 4 servings Calories 220 - CARBS 37g • PROTEIN 10g • FAT 4g • FIBER 9g

11/4 cup whole wheat flour
1/2 cup ground flaxseed
1 tbsp cinnamon
1 tbsp sugar
1 tbsp baking powder
13/4 cup skim milk
1 egg
1 tsp vanilla extract

1. In a large bowl, mix whole wheat flour, ground flaxseed, cinnamon, sugar, and baking powder.
Set aside.
2. In a medium bowl, whisk together skim milk, egg and vanilla. Pour wet mixture into flour mixture and stir until combined.

3. Heat a large non-stick frying pan over medium-high heat. Spray with oil before spooning batter into pan. Reduce heat to medium-low. When tiny bubbles appear on top side of pancake, flip and cook for approximately 2 more minutes or until golden and cooked through.
4. Serve with toppings such as fresh fruit, no-sugar jams, or 1 tsp peanut butter or almond butter. In order to release the oil in flaxseed, it is necessary to grind the seeds into flax meal. All it takes is a few seconds in a coffee grinder.

Colourful Black Bean and Corn Salad

Phase 2 • Makes 6 servings Calories 179 - CARBS 27g • PROTEIN 7g • FAT 6g • FIBER 7g

This salad is best made at least 4 to 6 hours ahead of time to allow the flavours to blend.
It keeps well in the refrigerator for up to 3 days.

Salad
1 can (19 oz/540 ml) black beans, rinsed and drained
1 can (12 oz/341 ml) corn kernels, drained
1 large tomato, diced
1 green bell pepper, diced<
1 small red onion, finely chopped
2 tbsp fresh cilantro, chopped

Dressing
1/4 cup lime juice (juice of 1 lime)
2 tbsp red wine vinegar
2 tbsp flaxseed oil
1 tsp ground cumin
1/2 tsp hot pepper sauce (optional)
to taste salt and pepper

1. In a large bowl, combine beans, corn, tomatoes, peppers, onions and cilantro. Set aside.

2. Dressing: In a small bowl or glass jar, whisk together lime juice, vinegar, oil, cumin, hot pepper
sauce (if using), salt and pepper to taste.

3. Pour dressing over salad. Garnish with cilantro.
For a speedy dressing, add 1/2 tsp cumin to 1/4 cup bottled oil and vinegar salad dressing.