Udo's Oil Recipe Booklet English

Blend,

Mix , Drizzle.

A collection of health inspired recipes with Udo's Oil ™

OUR PASSION FOR HEALTH When it comes to health and nutrition, we believe it shouldn’t be a chore.

Our inspiration was built on our love for Udo’s Oil™ Omega 3+6+9 Blend, a combination of organic and non-GMO flax, sunflower, sesame, coconut, and evening primrose oils. Udo’s Oil™ Omega 3+6+9 Blend is one of the most important staples in your fridge and provides a balanced 2:1:1 ratio of omega 3, 6, and 9 fatty acids that your body requires. Your body cannot produce essential fatty acids, which is why it is imperative that we get them from a quality source like Udo’s Oil™.

Most cooking oils are severely damaged by processing with heat, solvents, bleach, as well as hydrogenation, refining, and deodorizing. Udo’s Oil™ Omega 3+6+9 Blend is unrefined and pressed without heat, light, oxygen, solvents, and other chemicals.

How to take Udo’s Oil™ every day 1-2 tablespoons will provide you with optimum benefits.

Make every meal an “Omega Moment” with Udo’s Oil™. Simply blend, mix, & drizzle the wholesome, organic goodness of Udo’s Oil™ into everyday dishes to experience the benefits. Just remember, never heat the oil as this destroys its nutritional value.

Chocolate Hazelnut

Smoothie INGREDIENTS • • • • • • • •

1 banana, chopped ¼ cup raw hazelnuts 2 tbsp. Udo’s Oil™ Omega 3+6+9 Blend Dash of vanilla extract 2 tsp. of cocoa powder Pinch of sea salt 1 cup of cold water 2 ice cubes

Directions Blend until smooth.

Blend, Mix, Drizzle - 01

Piña Colada

Smoothie Ingredients • • • •

1 cup coconut milk 8-10 one inch chunks of ripe pineapple 2 tbsp. Udo’s Oil™ Omega 3+6+9 Blend 1 tsp. fresh turmeric root, minced or finely grated (optional) • 2 ice cubes

Directions

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One

Peachy Good

Smoothie

INGREDIENTS • • • • • • •

5 oz. vanilla yogurt 1 ½ cups fresh or frozen peaches ½ frozen banana ¾ cup milk of your choice ¼ tsp. ground cinnamon 1 tbsp. Udo’s Oil™ Omega 3+6+9 Blend Add agave or honey for a touch of sweetness

DIRECTIONS Combine all ingredients and blend until smooth.

Blend, Mix, Drizzle - 03

Strawberry-Beet

Smoothie Ingredients • • • • • • •

10-12 frozen strawberries 1 small or medium raw, red beet 2 tbsp. Udo’s Oil™ Omega 3+6+9 Blend ½ medium lemon (preferably Meyer), juiced 1 tsp. fresh ginger, minced or finely grated A handful of goji berries (optional) ½ cup of cold water

Directions Combine all ingredients, blend until smooth.

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us

c i s H s u a l mm C

Ingredients • 1 425g can of chickpeas • ¼ cup fresh lemon juice, about 1 large lemon • ¼ cup tahini • ½ cup Udo’s Oil™ Omega 3+6+9 Blend, plus more for serving

• • • •

1 medium garlic clove, minced ½ tsp. sea salt, or to taste ½ tsp. ground cumin Dash of ground paprika for serving • 2 sprigs parsley, chopped

Directions 1. Under warm water, rinse chickpeas well.

2. In a blender or food processor, blend tahini and lemon juice first, making sure well blended (about a minute or so).

3. Add the rest of the ingredients, blending until smooth.

4. Transfer to serving dish; drizzle with Udo’s Oil™ Omega 3+6+9 Blend; sprinkle with paprika and flat-leaf parsley; and serve.

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Ud Pe o’s st Oi o l ™

Ingredients • 1 cup walnuts • ¼ cup Udo’s Oil™ Omega 3+6+9 Blend • ¼ cup good olive oil • 1 cup packed fresh parsley

• 1 cup grated parmesan • 1 small garlic clove, grated • Sea salt and freshly ground pepper, to taste

Directions 1. By hand: finely chop walnuts and parsley. Place all ingredients in a small - medium bowl and mix well. Place all ingredients into blender or food processor and pulse, making sure not to purée the ingredients.

2. Add or mix into food and store leftovers in a well-sealed glass container for refrigeration.

Blend, Mix, Drizzle - 06

Fruit & Yogurt INGREDIENTS • • • •

½ cup yogurt 1 tbsp. Udo’s Oil™ Omega 3+6+9 Blend 1 tbsp. honey 1 cup strawberries, sliced (or other berries or fruit) • 1 banana, sliced

DIRECTIONS Mix together yogurt and honey. Add fruit and drizzle with Udo’s Oil™ Omega 3+6+9 Blend

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Avocado

Toast INGREDIENTS • • • • • •

1 slice whole grain bread, toasted ½ ripe avocado, pit removed, sliced vertically Drizzle of Udo’s Oil™ Omega 3+6+9 Blend Pinch of sea salt Pinch of red pepper flakes (optional) Any additional ingredients, if desired

DIRECTIONS Toast the bread. Cut the avocado in half, and remove the pit and skin. Slice the avocado lengthwise.

Arrange the avocado slices on the toast, and without over-pouring, drizzle some Udo’s Oil™ Omega 3+6+9 Blend. Add a pinch of sea salt and red pepper flakes, or add your own creative flair!

Blend, Mix, Drizzle - 08

Carrot Ginger

Dressing INGREDIENTS • • • • • • • •

1 medium carrot, roughly chopped ⅓ cup Udo’s Oil™ Omega 3+6+9 Blend ¼ medium yellow onion, roughly chopped 1½ tsp. fresh ginger, finely grated ¼ cup rice vinegar ⅛ cup soy sauce 1 tsp. fresh turmeric root, finely grated Pinch of sea salt & freshly ground pepper, to taste

DIRECTIONS Combine all ingredients, blend until smooth.

Blend, Mix, Drizzle - 09

INGREDIENTS

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odd G n ee

ess Dre ssi n

• ½ cup Udo’s Oil™ Omega 3+6+9 Blend • ½ cup sour cream (or Greek yogurt) • 1 cup basil (or Italian parsley) • 1 whole green onion (2 tbsp.)

• 2 tsp. raw apple cider or white vinegar • 1 large garlic clove, minced • ½ medium lemon, juiced • ½ tsp. sea salt & freshly ground pepper, to taste • ¼ cup water or to desired consistency

Basi l G r

INGREDIENTS • • • • •

⅔ cup Udo’s Oil™ Omega 3+6+9 Blend ⅓ cup balsamic vinegar 1 medium garlic clove, minced or crushed ½ tsp. sea salt ¼ tsp. freshly ground pepper

Salad Dressings Directions:

Blue

Blend, and drizzle over your favourite salad.

INGREDIENTS

Ch

se ee

½ cup Udo’s Oil™ Omega 3+6+9 Blend ½ cup sour cream (or plain yogurt) 1 small garlic clove, minced or crushed ½ cup blue cheese, crumbled 2 dashes Tobasco ½ tsp. Worcestershire sauce ¼ cup buttermilk 1 tbsp. grated onion 1 tbsp. lemon juice ¼ tsp. salt ¼ tsp. freshly ground pepper, or to taste

inaigrette v c i am

Dressing

• • • • • • • • • • •

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B a ls

Omegas made easy Omega 3+6+9 in one convenient blend.

Udo’s Oil™ provides all the omegas you need in one spoonful…we’re talking about omega 3 and 6 plus the added benefits of omega 9. We use pure, fresh-pressed flax oil and blend it with coconut, sunflower and sesame seed oils ensuring that we provide you with all the plant-based omegas your body needs. Since your body can’t make them, it’s important to use Udo’s Oil™ daily…just blend, mix, and drizzle onto every meal.

NON-GMO | ORGANIC | PLANT-BASED | VEGAN 1.888.436.6697 | VISIT WWW.FLORAHEALTH.COM

ECO-AUDIT

Udo’s Oil™... because getting the omegas your body needs shouldn’t be complicated.

TREES SAVED 11

CO2 SAVED 372 kg

printed on sustainable sugar sheet paper