|
|
| |
|
|
UDO’s CHOICE 3.6.9 OIL BLEND
|
An ideal ratio of essential fatty acids, proven by research to benefit cardiovascular health, enhance stamina and energy, and improve general health and well-being. Certified Organic.
read more >>
|
|
|
| |
|
| |
|
|
Home  Recipes
|
You need both EFAs, so why not choose one oil blend that gives you both? It only makes sense to incorporate Udo's Oil™ 3•6•9 Blend into your everyday meals. Keep in mind that it is delicate and must be kept refrigerated. It should not be heated or used for frying, but feel free to add it to any dish after cooking. |
| |
|
| 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. |
| |
| Recipes |
| |
| Breakfast Smoothie |
| 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. |
 |
INGREDIENTS |
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 Oil™ 3•6•9 Blend
Mix all ingredients in a blender until smooth.
Makes two 350ml servings. |
|
| |
| Muesli with Dried Apricots, Figs & Almonds |
 |
INGREDIENTS |
1/3 cup rolled oats
1 Tbsp sliced dried apricots
1/2 Tbsp sliced dried figs
1 1/2 Tbsp sliced almonds
1 Tbsp Udo's Oil™ 3•6•9 Blend
1 Tbsp Udo's Choice® Wholesome Fast Food Blend
1/2 cup milk or soymilk
• Combine oats, fruit and almonds. • Add Udo's Oil™ 3•6•9 Blend and mix until oats have absorbed oil. • Mix in Wholesome Fast Food Blend. • Pour milk over muesli mixture.
Makes one 3/4 cup serving. |
|
| |
| Udo's Fruit and Yogurt |
| A nutritious breakfast is an essential start to a healthy daily routine. Plus, in our fast-paced world, we need a quick and easy way to get that energy in the morning. This fresh fruit, yogurt, and Udo's Oil™ 3•6•9 Blend dish is a perfect way to start your day right. |
 |
INGREDIENTS |
1/2 cup yogurt
1 Tbsp Udo's Oil™ 3•6•9 Blend
1 Tbsp honey
1 cup strawberries, sliced (or other berries or fruit)
1 banana, sliced
• Mix together yogurt, Udo's 3·6·9 Oil Blend and honey. • Add fruit and mix together.
Makes 2 servings. |
|
| |
| Udo's Mayo |
| Ideal for when you need some tangy mayo, while getting your EFAs at the same time! |
 |
INGREDIENTS |
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 Oil™ 3•6•9 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.
Makes approx 1 cup.
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. |
|
| |
| Chili con Udo's |
| Red kidney beans are amongst the highest sources of fibre within our food choices. |
 |
INGREDIENTS |
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 Oil™ 3•6•9 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. |
|
| |
| Spicy White Bean Spread |
 |
INGREDIENTS |
1 19 oz can white beans (e.g., navy or white kidney)
3/4 cup liquid from beans
3 Tbsp fresh lemon juice
2 tsp minced garlic
2 Tbsp chopped parsley
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp cayenne pepper (adjust to taste)
1/4 cup Udo's Oil™ 3•6•9 Blend
2 Tbsp Udo's Choice® Wholesome Fast Food Blend
• Blend all ingredients in a food processor or blender. • Spread onto bread, use in sandwiches, or use as a dip with pita bread or vegetables.
Makes 2 1/2 cups. |
|
| |
| Rice Pilaf with Peas & Cumin Seeds |
 |
INGREDIENTS |
1 cup long grain white rice*, washed and drained
1 1/2 cups chicken broth (or vegetable stock)
1/2 tsp cumin seeds
1/2 cup frozen green peas, defrosted
1 small carrot, finely diced (1/2 cup)
2 Tbsp Udo's Oil™ 3•6•9 Blend
• Place rice, chicken broth, and cumin seeds in a rice cooker**, and begin cooking. • 15 mins before rice is cooked, add peas and carrots to rice. • When rice and vegetables are cooked, gently stir in Udo's Oil™ 3•6•9 Blend.
*Use your favourite type of rice and adjust the amount of broth accordingly.
**You can also use a deep pot to cook rice.
Makes four 1 cup servings. |
|
| |
| Warm Portobello Mushroom Salad |
 |
INGREDIENTS |
8 oz portobello mushrooms, stems removed if woody
1/2 head romaine lettuce, washed and dried, broken into bite size pieces
3 Tbsp toasted pumpkin seeds
1 Tbsp minced shallots
1 Tbsp fresh lemon juice
1 tsp prepared Dijon mustard
1/4 tsp black pepper
1/4 tsp salt
2 Tbsp Udo's Oil™ 3•6•9 Blend
salt and pepper to taste
• In a bowl, mix lemon juice, mustard, black pepper and salt. • Whisk in Udo's Oil™ 3•6•9 Blend to emulsify dressing. Add shallots. Set aside. • Slice mushrooms 3/8" thick. Place in a large, cold sauté pan. • Bring to medium high heat and cook mushrooms until soft, stirring occasionally (approx 7-10 mins). • In a large bowl, place lettuce, mushrooms, pumpkin seeds and dressing, and toss. • Season to taste.
Makes two servings. |
|
| |
| Noodles with Cabbage & Caraway Seeds |
 |
INGREDIENTS |
6 oz dry broad egg noodles or bowtie noodles
1/2 cup chopped onions
2 cups shredded cabbage
1/2 cup chicken broth (or vegetable stock)
1 tsp caraway seeds
2 Tbsp Udo's Oil™ 3•6•9 Blend
1 1/2 Tbsp chopped parsley
salt and pepper to taste
• Cook noodles according to package instructions. • In a separate covered pan over medium heat, cook onions, cabbage and caraway seeds in chicken broth until vegetables are soft (approx 10 mins). • Reduce heat. Drain noodles and add to the pan. Mix in Udo's Oil™ 3•6•9 Blendand parsley. • Season to taste.
Makes four side servings. |
|
| |
| Grilled Vegetables with Balsamic Vinaigrette |
 |
INGREDIENTS |
6 oz green zucchini, cut into 1/4" slices
6 oz yellow zucchini, cut into 1/4" slices
4 oz sweet white onion, cut into 1 1/2" pieces
2 oz red bell pepper, cut into 1 1/2" pieces
1 Tbsp Udo's Oil™ 3•6•9 Blend
1 tsp balsamic vinegar
1/4 tsp finely minced garlic
1 Tbsp chopped fresh parsley
salt and pepper to taste
• Grill vegetables until tender. • In a large bowl, mix together Udo's Oil™ 3•6•9 Blend, vinegar, garlic and parsley. • Add vegetables and toss with vinaigrette. • Season to taste.
Makes two 1 cup servings. |
|
| |
| Corn Chowder |
 |
INGREDIENTS |
1 14 oz can cream style corn
3/4 cup chicken broth (or vegetable stock)
1 small yellow potato, diced (1 cup)
1/3 cup diced red bell pepper
2 tsp minced jalapeño pepper
2 Tbsp Udo's Oil™ 3•6•9 Blend
2 Tbsp diced green onion
salt and pepper to taste
• In a saucepan, add corn, chicken broth and potatoes. Cover and bring to a boil. • Lower heat and simmer for 15 minutes, stirring occasionally. • Add peppers and simmer for another 15 minutes, stirring occasionally. • Stir in Udo's Oil™ 3•6•9 Blend and green onions. • Season to taste.
Makes two 1 1/2 cup servings. |
|
| |
| Stir "fry" |
| Use a variety of your favourite vegetables in this recipe for a healthy side dish or main course. |
 |
INGREDIENTS |
|
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 Soy sauce
1/4 cup Udo's Oil™ 3•6•9 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, soy sauce, and oil together. • Pour oil mixture over vegetables and toss.
Makes four 1 cup servings. |
|
| |
| Pasta with Fresh Tomato & Basil |
| 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. |
 |
INGREDIENTS |
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 Oil™ 3•6•9 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 & Avocado Salad Wrap |
| 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. |
 |
INGREDIENTS |
|
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 Steamed Filet of Sole |
| 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. |
 |
INGREDIENTS |
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 Oil™ 3•6•9 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. |
|
| |
| Roasted Tomato & Red Pepper Soup |
| Tomatoes, containing significant amounts of lycopene, and red peppers, containing significant amounts of beta carotene, are good sources of antioxidants. |
 |
INGREDIENTS |
|
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 Oil™ 3•6•9 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. |
|
| |
| Caesar Salad |
| A tasty and healthy way to incorporate Udo's Oil into your daily meals. |
 |
INGREDIENTS |
|
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. |
|
| |
| Oven Roasted Vegetables with Curry Dressing |
| A healthy alternative to frying or sautéing, oil free roasting is a wonderful way to cook a variety of vegetables. |
 |
INGREDIENTS |
|
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 Oil™ 3•6•9 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. |
|
| |
| Scallops with Cranberry Mandarin Sauce |
| A healthy entrée or appetizer for the festive season, scallops are low in cholesterol and high in potassium. Cranberries and mandarin oranges are powerful anti-oxidant foods. |
 |
INGREDIENTS |
12 large scallops
12 slices mandarin oranges (canned or freshly peeled)
2 Tbsp cranberry sauce (canned or homemade)
1 Tbsp unsweetened orange juice
1 Tbsp maple syrup (adjust to taste)
2 Tbsp Udo's Oil™ 3•6•9 Blend
1 tsp chopped fresh chives
Black pepper to taste
• In a bowl, mix cranberry sauce, orange juice, maple syrup and Udo's Oil™ 3•6•9 Blend. • Add pepper to taste. • Set aside. • In a large pan, add 1/4" of water and bring to a simmer over medium-low heat. • Add scallops, cover and poach in liquid for 2 to 3 minutes until scallops turn opaque. • Do not overcook. • Arrange scallops, orange slices and chives on serving dishes. • Serve with sauce.
Makes 2 entrées or 4 appetizers. |
|
| |
| Curry Pumpkin Soup |
| High in pro-vitamin A (beta-carotene), potassium and fibre. High anti-oxidant and anti-inflammatory value. |
 |
INGREDIENTS |
1/2 medium onion, diced (1/2 cup)
2 cloves garlic, minced
2 tsp curry powder (adjust to taste)
1 cup water
2 cups pumpkin purée, either canned or homemade
2 cups chicken or vegetable broth
2 Tbsp Udo's Oil™ 3•6•9 Blend
1/2 cup plain yogurt
1/2 tsp salt
2 tsp pumpkin seeds, toasted
• Simmer onions, garlic, curry powder and water in a pot over medium heat until onions are soft and liquid is reduced to half (approximately 10 minutes). • Add pumpkin purée and broth, cover and simmer over low heat for 20 minutes, stirring occasionally. • Remove from heat; stir in Udo's Oil™ 3•6•9 Blend, yogurt and salt. (Udo's 3·6·9 Oil Blend is delicate and should be added to food after cooking.) • Blend until smooth. Season to taste. • Garnish with pumpkin seeds and serve.
Makes 4 servings. |
|
| |
| New Potatoes with Mustard Dressing |
| New potatoes... Boiled or steamed, these nuggets are worth their weight in gold; potatoes are rich in potassium and fibre, and the skin provides additional nutrients such as vitamin C and other antioxidants. Plus, the nutritional value of this or any dish is easily boosted with the addition of Udo's Oil™ 3•6•9 Blend.
The next time you serve potatoes, instead of adding the usual butter, try this tasty healthful dressing made with Udo's Oil™ 3•6•9 Blend. |
 |
INGREDIENTS |
2 1/4 lb new potatoes, scrubbed, quartered, skin left on
2 Tbsp red onion, diced
2 Tbsp parsley, chopped
2 Tbsp vinegar
2 Tbsp water
2 tsp prepared mustard
2 tsp sugar
1/4 tsp salt
1/4 cup Udo's Oil™ 3•6•9 Blend
salt and pepper to taste
• To make dressing: In a bowl, mix vinegar, water, mustard, sugar and salt. Slowly whisk in Udo's Oil™ 3•6•9 Blend. Add onion and parsley. • Boil potatoes in salted water until tender (approx 10 to 15 mins). Drain well. • Add hot potatoes to dressing. Toss until well coated. • Season to taste. Set aside for a few minutes to let potatoes absorb dressing. Serve warm or at room temperature.
Makes six servings. |
|
| |
| Carrot Coleslaw with Toasted Almonds |
A great cold dish to enjoy on a hot summer day, this coleslaw made with carrots, calcium-rich almonds, and Udo's Oil™ 3•6•9 Blend is packed with flavour and nutrients.
Question
What do carrots and Udo's Oil™ 3•6•9 Blend have in common?
Answer
Both are excellent sources of nutrients that support good eyesight, healthy skin, and a strong immune system. The beta carotene in carrots, and the Omega-3 and -6 in Udo's Oil™ 3•6•9 Blend both provide us with significant health benefits in their own special way. |
 |
INGREDIENTS |
1 lb carrots, shredded
1/4 cup Udo's Oil™ 3•6•9 Blend
2 Tbsp fresh lemon juice
2 Tbsp orange marmalade
1 Tbsp prepared horseradish
1/2 cup sliced almonds, toasted
salt and pepper to taste
• In a large bowl, whisk together the lemon juice, orange marmalade and horseradish. • While whisking, slowly add the Udo's 3·6·9 Oil Blend® to emulsify mixture. Season to taste. • Add carrots and almonds, and toss until well coated.
Makes four servings. |
|
| |
| Date Walnut Clusters |
 |
INGREDIENTS |
1 cup pitted dried dates (8 oz)
1/4 cup chopped walnuts
2 Tbsp Udo's Oil™ 3•6•9 Blend
1 Tbsp Udo's Choice® Wholesome Fast Food Blend
6 Tbsp unsweetened flaked coconut, toasted
• With a fork or pastry cutter, blend the dates, walnuts, Udo's Oil™ 3•6•9 Blend and Wholesome Fast Food Blend until mixture is combined. • Place coconut in a dish. Form date mixture into 1 1/2" clusters and roll in coconut until well coated. • Refrigerate clusters for at least 30 mins.
Makes about 12 clusters. |
|
|
|
|
Join Us on Facebook
Follow us on Twitter
