Eat Clean Get Lean Recipes

Double-Chocolate Zucchini Protein Muffins

See recipe blog posted on 3 May, 2015. They made for great leg day fuel!

Macros for 6 jumbo muffins: 439 cals / 19 g fat / 59 g carbs / 19 g protein

Gingerbread Protein Waffles (or Pancakes)

See recipe blog posted on 19 January, 2015. They're fantastic!

Quick macros: 371 cals / 14 fat / 30 carbs / 35 Protein

Sweet Potato Quinoa Cakes

If you've ever had the sweet potato quinoa cakes from the prepared foods section of Whole Foods, you know they are heavenly! After discovering them a year ago, I searched online for a recipe and found one at www.eatingbirdfood.com that I stashed away deep in my e-mail and didn't think much about until a co-worker asked me about them the other day. Well, this weekend I decided to give the recipe a shot and I must say, they are pretty tasty! Here's the recipe that I made:

1 cup cooked quinoa

1 cup cooked Lundberg wild rice blend

1/2 cup dried raisins

2 medium sweet potatoes, cubed, steamed & pureed

1/2 cup chopped scallions

1 tbsp dried sage

1/2 tbsp sea salt

1/2 tsp black pepper

Mix all ingredients together, form into patties (I used a 1/2 cup measure to make uniform patties), and cook at 350 F for 15-20 mins. Enjoy them hot or cold! Preparing the sweet potatoes was extremely time-intensive so next time I make them I am going to use a can of pureed pumpkin instead. I think this might even make a great side dish to bring to Thanksgiving dinner! I also didn't think the sage was representative of the sweeter patties at Whole Foods. Perhaps fresh rosemary would be a better choice. Here's a pic of the finished product. The recipe made 13 patties so I froze half for later and gave a couple to my co-worker who confirmed that they were delish!

I didn't calculate the macros of my recipe but based on what's listed in myfitnesspal, each one is about 156 calories with 1 gram of fat, 35 carbs, and 4 grams protein. An excellent starchy side-dish if you are sick of eating straight-up potatoes! 

Pumpkin Apricot Bread

As promised, here is the recipe for the pumpkin apricot bread I mentioned in my post on 9/25/14. It came out delicious! I didn't make it protein-infused so it is pretty high on the carbs but I did clean it up a bit from the original recipe by cutting down on the sugar and fat.

1 egg plus 1 egg white

1/4 cup Truvia baking blend 

1/2 cup sugar free maple flavored syrup

2 tbsp coconut oil

1/2 cup orange juice

1 15-oz can pure pumpkin

1 tsp orange zest

2 cups whole wheat flour

1 tbsp baking powder

1 tsp baking soda

2 tsp ground cinnamon

1 tsp ground cloves

1/2 cup dried apricots

2 tbsp shelled pumpkin seeds

Fresh out of the oven!

Preheat over at 350 degrees F. Mix all ingredients together except for the pumpkin seeds. Pour batter into a greased 9x5" loaf pan. Sprinkle top with pumpkin seeds. Bake for 55-60 minutes. Makes 8 slices each with approx. 220 calories, 5 g fat, 38 g carbs, and 6 g protein. 

Breakfast this morning. Pre-leg day carb-up :)

Perfect (Cashew) Protein Bars

Note: see post on 7/26/14

1/2 cup VitaFiber

1/4 cup cashew butter

1 oz cashew halves

1/3 cup whole wheat flour (of flour of choice)

3.5 scoops vanilla protein powder (I used whey)

2-3 tbsp water to get desired consistency

Mix all ingredients together, then spread in a baking dish lined with parchment paper. Refrigerate for at least 30 mins. Slice and enjoy! Makes approx. 5 bars each with 246 calories & 8.7 F / 29.6 C (10.7 net of fiber) / 20.2 P

Banana-Pumpkin Protein Bread

I use this basic recipe all the time substituting-in different ingredients depending on what I've got on-hand. This week I had one overripe banana and a can of pumpkin so this is what I came up with! Heat oven to approximately 335 F. Mix together in a bowl:

1 cup whole wheat all-purpose flour (or flour of choice)

2 scoops vanilla protein (I used vanilla casein simply because that's what I had)

1/2 cup Truvia baking blend (or sweetener of choice)

1/2 cup egg whites (I only used 1/4 cup and found it to be a bit too dry/dense which is often the case when baking with protein powders)

1 cup pure pumpkin 

1 extra ripe banana, mashed

2 tsps baking powder

1 tsp baking soda

1 tsp cinnamon

1/2 tsp allspice

1/2 tsp nutmeg

Cook for 1 hour in a greased loaf pan, let cool, & enjoy! You could of course use 1/2 cup of a healthy oil instead of the banana and 2 whole eggs instead of the egg whites or add-in cranberries, chocolate chips, or walnuts (all delicious options) but I was going for low-fat and as clean as possible here. If you make your own delicious variation, please share it in the comments section below! Macros are 1 g Fat / 42 g Carbs / 12 g protein

Chickpea "Blondies"

I found this recipe months ago at www.ambitiouskitchen.com and had to store it away in my inbox for post-show eats. I finally gave it a shot this week and its so good I just had to share it with all of you! If you are a sucker for an ooey-gooey delicious bondie then you'll definitely want to try this healthier version. In a blender combine the following until smooth:

1 15-oz can of chickpeas

1/3 cup pure maple syrup

1/2 cup natural almond of peanut butter (I used almond)

2 tsp vanilla extract

1/4 tsp baking soda

1/4 tsp baking powder

Fold-in 1/3 cup chips of choice (I used semi-sweet chocolate chips), pour batter into a greased 8x8 baking dish, and bake at 350 F for 20-25 minutes. Sprinkle sea salt over the top and let cool on a wire rack for 20-25 minutes before slicing and serving. Next time I make these I might actually use 1/4 cup maple syrup and bake for the full 25 minutes or else try baking at 375 F because at 20 minutes they came out a bit too soft to call them a "bar". Either way though, a delightful dessert or pre-gym snack! Makes 8 squares at 211 cals each and 11 g Fat / 25 g Carbs / 6 g Protein

Protein Macaroons

Tonight I'm sharing a recipe a friend and client sent to me this morning. They sound amazing so I thought you guys would all like the recipe as a figure-friendly option to bring to the upcoming holiday gatherings. 

1 scoop chocolate whey powder

1/3 cup egg whites

1 cup unsweetened coconut

2 tbsp pure maple syrup

Mix ingredients together, roll into balls, and cook for 20 mins at 325. Should come out "crispy with a hint of sweetness"! Sounds pretty delicious, eh?!

White Turkey Chili

This is a delicious twist on traditional chili and is just as warm, filling, and perfect for this time of year. This is my modified, cleaned-up version of the one you can find on www.wholefoodsmarket.com and with macros this good, could be eaten on or off a contest prep diet! Place the following ingredients in a small crock pot and set to low for roughly 4-6 hours like I did or double them and use a regular size pot.

1 lb 99% lean ground turkey breast, pre-cooked on the stove with a little PAM spray

1 chopped green bell pepper

1 chopped jalapeno

1 small yellow onion

1/2 tsp ground coriander

1 tbps ground cumin

1/2 tsp dried oregano

1 bay leaf

1 can tomatillos, drained and chopped (approx 10-15 oz)

1 can diced green chiles, drained (approx 2 oz)

1 cup low sodium chicken broth

1 can Great Northern beans (approx 1.5 cups)

This is one of those great recipes where you can add a little or subtract a little of any ingredient and it will still taste just as good. If you want to make it a little more filling then I would add some brown rice or barley when you are ready to serve. The recipe as I made it yielded 4 servings and each one had 284 calories, 3 grams of fat, 24 grams of carbs, and 42 grams of protein. Definitely going to make this one again soon!

Pumpkin Pie Oatmeal

With the crisp fall air setting in all I want is to bake pumpkin-flavoured treats to enjoy with a hot beverage. Of course, baked goods are not conducive to a cutting diet plan so I have created a healthy and seriously delicious breakfast alternative: pumpkin pie oatmeal! Mix the following ingredients together in a bowl with hot water and there you have it, hot & easy breakfast "pumpkin pie"! 

1/2 cup quick oats

1 tbps chopped walnuts

Cinnamon (to sprinkle on top)

1/4 cup canned plain pumpkin

1 scoop vanilla whey protein (I used Syntrax Vanilla Bean Torte)

Totals: 318 calories / 7.5 g fat / 33.5 carbs / 31 protein

Sweet Potato Oatmeal Pancakes

Today being a nice relaxing Sunday, I decided to break from my normal breakfast routine and try something new. I had saved a recipe for these pancakes from the Muscle & Fitness Hers website in my e-mail a while back and thought today would be the perfect day to try them out. The recipe is slightly modified based on the ingredients I had in-house but I wouldn't change a thing next time I make them as they turned out to be superbly delicious!

The following makes 3 silver dollar pancakes:

1/4 cup oatmeal

1 oz cooked (mashable) sweet potato

1 tbsp wheat germ

1/8 tsp baking powder

1/4 tsp vanilla extract

1 packet stevia

1 egg white (approx 1 tbsp if using liquid egg whites)

1/8 cup almond milk

1 tbsp chopped walnuts

1 tbsp golden raisins

Mix dry ingredients together first, then stir-in liquid ingredients and finally add the nuts & raisins. Spray a pan and put on stove over medium heat. Cook as you would any other pancakes. Recipe contains approx 245 calories, 10 grams fat, 33 grams carbs, 12 grams protein, and 10 grams sugar. 

I scrambled some eggs on the side with rosemary and black pepper and served my pancakes with a drizzle of pure maple syrup, yum! They were so tasty though, they really didn't need any topping. I'll definitely be making these breakfast delights again soon!

Cappuccino Protein Frozen Yogurt

I've been meaning to attempt to make protein ice cream for a while now and decided to give it a shot this afternoon when I got home from the beach and wanted a delicious treat that wouldn't kill my diet. It was super easy, tasty, fast, and now I can't wait to try out other flavours! 

6 oz greek nonfat yogurt (I used plain but to avoid a slightly sour taste I would recommend using vanilla, so long as you don't mind a little added sugar)

1 scoop Syntrax Nectar Cappuccino Whey

A few added dark chocolate covered coffee beans for added texture and deliciousness!

Mix ingredients together until smooth. Place in freezer for 20-30 mins. Take out and stir again with a spoon. Place back in freezer for another 10 mins. Take out and enjoy. It's as simple as that! This snack packs approximately 43 grams of protein! 

Strawberry-Rhubarb Oatmeal

Being that it's nearly June and thus almost time to go strawberry picking, I've been craving my strawberry-rhubarb crisp that I make every year. It's nothing fancy or difficult to make and I usually just Google a decent sounding recipe rather than following a standard favorite. However, clearly the buttery brown sugar concoction I usually make as a topping is not part of my show prep diet. Thus, I experimented last night and have perfected a delicious and clean strawberry-rhubarb oatmeal which fueled me up for my early morning cardio sesh today. Here's how to make it yourself:

2 cups diced rhubarb 

1 cup sliced strawberries

Boil these together on the stove until desired consistency is reached. They cook down quickly so it shouldn't be more than 5 or so minutes at medium heat, stirring occasionally. This makes about 1.5 cups of sauce and can be refrigerated for future use.

Then, when you ready to make your oatmeal mix together 1/2 cup oats with 1 scoop vanilla whey protein plus a sprinkle of cinnamon to taste. Add-in about 1/3 of the strawberry-rhubarb sauce and mix together with hot water. Voila! A clean version of a seasonal favorite. Enjoy!

Salmon Dill Burgers

I found these on a friend's website the other day and decided to try them out myself for dinner tonight. Result = very filling and delicious! Of course I may be bias seeing as I love everything with either salmon or dill! Here's the recipe:

For the burgers, mix together the following ingredients then shape into 4 patties and chill:

1 can (approx. 14 oz) wild Alaskan salmon, flaked & drained 

2 eggs

1 tbsp lemon juice

3 tbsp chopped fresh dill

1/4 cup diced red onion

3/4 cup plain panko bread crumbs

For a condiment, mix together the following:

1/4 cup fat free sour cream

1 tbsp chopped fresh dill

1/2 tbsp lemon juice

The original recipe called for a burger bun and some lettuce to top the burgers with but since I had neither in the house I sauteed a cup of asparagus and a few baby potatoes with some olive oil and garlic. I used the George Foreman to grill but baking or actual grilling would work just as well. Quick, easy, tasty, and clean! Just make sure you don't cook this for a new date...the combination of garlic, salmon, and asparagus would probably kill the mood :P    

Each burger with 1/4 of the topping has 282 calories, 8 g fat, 23 g carbs, and 27 g protein 

Healthy Lasagna

I've had a half-empty box of lasagna noodles in my kitchen cabinet and half-eaten bags of shredded cheese in my freezer since I started dieting down for my shows over 4 months and went cold turkey on both cheese and pasta. Now that I just completed my 2nd bikini competition and plan to take a month or so to continue to eat clean but less restrictive so that I can build some muscle mass it's time to clean my kitchen out while also satisfying my Italian food craving! Thus, I decided to make a healthy version of the classic dinner favourite, lasagna, for dinner tonight. Here's the recipe I whipped-up in only about 15 minutes:

1/2 box wheat lasagna noodles, boiled

1.5 cups pasta sauce

1/4 cup shaved Parmesan

1/2 cup reduced-fat shredded Italian cheese blend

1 cup fat free ricotta cheese

1 egg

2 jalapeno chicken sausages

Mix the cheese and egg together in a mixing bowl and slice-up the sausage into small bits. Using a baking dish (I think the one I used is about 8x10), layer sauce, cheese mixture, pasta, meat, until you have used up all of your ingredients. Make the final later a sauce later to avoid burning the pasta. Bake in the oven at 375 F for approximately 45 minutes or until bubbly. You could use any type of lean meat you like (cut-up chicken or ground turkey for example) or change-up the brand of sauce, types of cheese, or add-in various veggies according to your palate. I calculated the nutrition content of this recipe and found that assuming I get 6 servings out of this pan, each slice will have 313 calories, 9 grams of fat, 44 grams of carbs, and 20 grams of protein. Not too bad in my opinion! Now if only dinner time would hurry up and come...buon appetito!

Tilapia Tacos

I was at a loss for what to make for dinner tonight but wanted something a little different. Knowing I had 1 starch, 2 protein, and 1 veggie left on my diet plan for the day I concocted  some pretty delicious and super clean fish tacos. Here's what I did:

2 tilapia filets

1 cup mixed veggies

Cilantro, black pepper, and cumin 

2 tbps salsa verde

1 tortilla

Bake the tilapia with pepper and cumin for flavour (or any spices you like). Sautee the veggies in a small saucepan with the salsa verde. Top your tortilla with the cilantro leaves (about 3 sprigs will work) and then add the veggies and tilapia once cooked. Super easy to make and it's got a nice spicy kick! 

White Fish With Kiwi Salsa

This delicious dinner is the epitome of clean eating! I altered the recipe I found in the latest Hannaford Fresh magazine (these are free if you spend more than $25 at once in Hannaford and have great recipes) and will definitely be making this again...especially since I have a ton of salsa leftover! 

2 tilapia filets baked and sprinkled with cumin and black pepper 

1 cup steamed white asparagus

Kiwi salsa (makes approx. 2 cups):

1/2 yellow bell pepper chopped

1/2 red onion chopped

2 kiwis skinned & diced

1 jalapeno seeded & chopped

1/2 bunch cilantro chopped

3 tbps lime juice

Mix salsa ingredients and refrigerate overnight so flavours blend together. I used about 1/2 cup of salsa here. This meal is filling and virtually fat & carb free so it's especially great if you are on a competition diet. I may also use the salsa as a chicken topper or add it to a salad!

Paleo-Approved Egg Scramble

Here's the recipe for the Paleo-approved breakfast I mentioned in my post on 2/28/12. Looks gorgeous, right? I think it's the blood oranges that drew me in. Hmm this would go really well with a blood orange martini! :) 

1 blood orange, cut into wedges

3 whole eggs plus 3 egg whites scrambled 

15 green asparagus shoots divided into three bunches of 5

Chile habanero hot sauce

3 slices of bacon

This recipe is so simple! Just wrap your asparagus bunches in a slice of bacon and bake until crispy. No need to brush with any oil as the bacon juices with coat the asparagus on their own. Alternatively use a lean turkey bacon to keep this recipe on the healthier side. This recipe will either feed two or one very hungry man! I was thinking instead of topping the eggs with the chile habanero sauce which you can buy bottled, a nice homemade salsa verde would be a great alternative. I've seen this pre-made in the produce section of Whole Foods. Alternatively, here's a link to a recipe that looks fantastic: http://www.simplyrecipes.com/recipes/tomatillo_salsa_verde/

Cinnamon Roll Oatmeal

Craving a Cinnabon but don't want to ruin your diet? A friend and fellow competitor shared this breakfast recipe with me and it is delicious! 

1/2 cup oats

1 scoop peanut butter cookie dough whey 

1/4 cup raisins

Sprinkle of Cinnamon

Mix with hot water and enjoy! I used Myofusion protein but I'm sure any brand of peanut butter or cookie dough flavor would be just as good. Add-in some nuts for an added boost of healthy fats if you want. 

Chickpea Deviled Eggs

I got this recipe off of Whole Foods' website a while ago and finally tried them out last week as I am on the search for filling pre-gym snacks that are simple, clean foods rather than my typical go-to protein bar. They are quite delicious and while the mayo is not part of my prep-diet, I think you could make them taste just as good without it! 

6 eggs (when cut in 1/2 these will fit a typical 12-egg serving tray)

1/4 cup garbanzo beans (chickpeas), rinses and drained

1 tbsp finely chopped red onion

1 tbsp fat free mayo

1 tbsp lemon juice

1/2 tbsp dijon mustard

1 tbsp chopped fresh parsley

Put eggs into a medium pot, cover with 1 inch of water and bring to a boil. Cover and set aside off heat for 12 mins. Transfer eggs to a bowl of ice water and set aside until chilled, about 5 mins. Drain well, peel & half eggs. Transfer whites to your serving tray and yolks to a bowl. Add chickpeas, onion, mayo, lemon juice, mustard, and 1 tbsp warm water to yolks and mash with a fork until well combined. Spoon some of this mixture into each egg-white, garnish with the parsley. 

Tips: (1) I found that the Goya brand sells low-sodium chickpeas...always a good thing when on a prep diet! (2) The red onion causes seriously bad onion breath so make sure to chop it up REALLY small or substitute with minced garlic. I went through an entire pack of gum last week just so I didn't poison anyone who dared get close enough to me at the gym LOL! 

The Most Delicious Salad Ever
aka Grilled-Chicken & Avocado Salad

This salad is super easy and tastes restaurant-quality in my opinion. It is a great lunch or dinner option and easy to pack up and bring to work! It's also low-carb and high in protein and healthy fats for those of you trying to follow a lean muscle-building diet.

2 cups of mixed spring greens or baby spinach

1/2 cup sliced cukes

1/4 cup mandarin oranges

4-6 oz. grilled chicken

1/2 avocado, cubed

1 serving baby carrots (approx. 6)

1 tbsp sesame dressing

Toss & enjoy! It's that easy! You don't have to grill your chicken, any cooking method will work (bake, boil, etc.) but I think grilling tastes best. You can use any brand of dressing or make your own. I really like Annie's Asian Sesame dressing which can be found at Whole Foods. Add a 1/4 cup of whole raw almonds for an added boost of protein and healthy fats! Mmm I had this for lunch today but typing it out is making me crave it again!

Easy Crock-Pot Turkey Chili

This is the quick & easy chili recipe I mentioned in my post from 12/3/12. I always say that I hate cooking, but the truth is that I love cooking, so long as there are few ingredients and prep time is short! This recipe satisfies both of those requirements. It's also great for making meals ahead of time, is extremely filling, and is a protein powerhouse! I have a small 2-quart Crock-Pot so double or triple the ingredients as needed depending on the size pot you have. It doesn't have to be exact measurements as it's really hard to mess up chili!

1 lb lean ground turkey (or beef if you prefer)

1 15.5 oz can of red kidney beans

1 15.5 oz can of diced tomatoes (I found some with chili peppers which gave it a delicious extra kick! Sidenote: Hot peppers help to boost your metabolism!)

1 6 oz can of tomato paste

I small onion, sliced

1 serrano pepper, chopped

1/2 package of McCormick low-sodium chili seasoning

Throw all ingredients into your pot and either turn to low for 8 hours (say, if you are leaving for work in the morning and want to come home to a ready dinner) or high for 4 hours. Being home to stir the pot every couple of hours helps but it's not a necessity. 

Whole Foods Inspired Vegan Burrito

As mentioned in my "Clean Slate" post from 11/12/12, this is my take on the fantastic vegan burritos they make down at Whole Foods. You know it's good when an anti-vegan such as myself raves about them!

1 large wheat tortilla

1/2 cup black beans

1/2 cup cubed baked sweet potato

1/4 cup thinly sliced baked apple

1/4 of an avocado, thinly sliced 

1/4 cup roasted red peppers

1/4 cup sauteed or caramelized onions

1/2 cup baby spinach

Wrap up your burrito and either warm it up in the oven or put it in a panini press for a few seconds, then enjoy! I may alter the ingredient amounts once I actually make it but this is my estimate of what to use from having watched the cook put it together. They used guacamole at Whole Foods rather than sliced avocado but in the interest of time I would just stick with the fresh slices.

Quick & "Healthy" Brownies

You may never be able to call brownies healthy but this version is much better for you than following the directions on the box, cutting down on the fat and calories and increasing both fiber and protein. 

1 box of brownie mix (approx. 20 oz. box)

1 can black beans (approx. 15 oz. can)

Drain and rinse the beans, return them to the can and top with fresh water. Puree the beans and water in a food processor or blender until smooth. Mix this in a bowl with the brownie mix (instead of the eggs and oil) and bake according to package directions.

With the holidays approaching there's bound to be plenty of events where you need to bring a festive dessert in a pinch so next time this happens, whip up a quick batch of these brownies, sprinkle with some festive-coloured sprinkles or crushed candy cane and "voila!" you've got yourself a delicious and somewhat-nutritious chocolatey dessert. 

Raspberry Maple Vanilla Oatmeal

There are so many delicious variations to traditional breakfast oatmeal. This is one I've been making a lot lately that's protein-packed and really fuels the start to my day whether it's starting with a gym sesh or I'm going straight to the office. 

1/2 cup quick oats

1 scoop vanilla whey protein

1 tbsp pure maple syrup

1/2 cup raspberries (fresh or frozen)

Add hot water, mix & enjoy! Sometimes I add 1 tbsp of sliced almonds for an added healthy crunch. Change-up the type of berries to your liking :)

Chicken Margherita Pizza

Who says pizza has to be unhealthy? Not me! In fact, pizza is one of my favorite meals that I chow down at least once a week. If you have a pizza craving, try this filling and healthy alternative next time you're about to dial-up Dominos!

1 whole wheat pizza crust (I prefer uncooked dough as opposed to the pre-baked crusts like Boboli)

Olive Oil

1 cup pizza sauce (any brand)

1/2 cup fresh basil, chopped

1 cup part-skim shredded mozzarella cheese

1 grilled chicken breast, sliced (you could cook this another way but grilling gives it great added flavor!)

1 medium tomato, sliced

1 garlic clove, chopped

Drizzle a little olive oil on the pizza stone and heat oven to temperature indicated on dough package. Roll-out pizza dough on a flat, floured surface until desired size is reached. Place dough on the oiled stone. Top with sauce, then basil, garlic, cheese, tomato, and chicken. Heat in oven according to dough instructions. 

Tips: (1) Invest in a pizza stone. They produce much better crusts and won't burn the bottom like a metal baking dish can. (2) Add 1/2 cup chopped baby spinach for a myriad of added nutrients such as fiber and flavonoids. (3) Don't like crust? Brush the edges with olive oil and sprinkle with garlic powder for delicious garlic-bread crust!

Festive & Delicious Pumpkin Smoothies

I found this recipe on the Lululemon blog the other day and made them this morning. They were the perfect post-spinning pick-me-up. A great seasonal way to re-fuel those muscles!

1/2 cup of canned pumpkin
1 cup of almond milk
1/2 banana, frozen (if not frozen, add two ice cubes)
1 tbsp. dates (the original recipe called for raisins but I think dates add an extra delicious sweetness)
1 scoop vanilla whey protein powder
1/2 tsp. vanilla extract
Sprinkle nutmeg, cinnamon, ginger
Mix in a blender until desired consistency. Top with flax seeds.

Tips: (1) Cutting this recipe in half makes a decent sized portion for one person. (2) Use ground flax seeds instead of whole seeds. Flax seeds have hard shells and are difficult to crack while chewing. Ground flax seeds are easier to digest, allowing you to benefit from all of their nutrients. Whole seeds may pass through the body undigested, reducing the nutritional advantage of adding them in the first place. For more information of this Omega-3 and fiber-rich ingredient, visit www.flaxcouncil.ca