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Essential Fatty Acids for Strength, Stamina, Recovery plant-based | non-gmo | Sustainable | organic

Recipe Booklet

7 Sources 100% Plant Origin Omega 3-6-9 with EPA & DHA 7 Sources is a complete, all-in-one, essential fatty acid product derived from seven different land and sea plants—flax, sunflower, sesame, pumpkin, evening primrose, algae, and coconut oils. It’s formulated to provide all the foundational and supplemental fats you need and contains omega-3 EPA and DHA from cultivated algae, not fish, so it’s free of oceanborne contaminates and concerns associated with global overfishing.

Omega Fatty Acids and Athletic Performance Every cell, tissue, gland, and organ is dependent upon the presence of omega fatty acids. They are the main structural component of every cell membrane, are necessary for cell growth and division, and regulate vital cell activity. Athletes fueling with 7 Sources experience improved energy intensity, consistent strength gains, and a faster and more complete recovery after workouts.

The Added Benefits of EPA & DHA 7 Sources contains omega-3 EPA and DHA from cultivated algae, which provide added benefits to endurance athletes. DHA & EPA can support improved athletic performance in the following ways: • • • • •

Increased oxygen delivery to the muscles Increased blood flow to the muscles Optimized cardiovascular performance Lowers resting heart rate Balances the inflammatory response

The Science Behind 7 Sources Ingredients


Flax Seed Oil*

Anti-Inflammatory + Recovery

Sunflower Seed Oil*

Cell Structure + Circulation + Energy

Sesame Seed Oil *

Cell Structure + Energy + Circulation

Pumpkin Seed Oil*

Anti-Inflammatory + Antioxidants + Energy

Algal Oil*

Anti-Inflammatory + Antioxidants + Recovery

Evening Primrose Oil*

Anti-Inflammatory + Recovery (GLA)

Coconut Oil*

Energy + Immune Support + Digestion

Supplement Facts


Serving Size 1 Tbsp. (15 mL) Amount Per Serving

% Daily Value


Calories 120 Calories from Fat 120 Total Fat 14 g 22%* Saturated Fat 1.5 g 8%* Polyunsaturated Fat 9.5 g † Monounsaturated Fat 2.5 g † Omega-3 ALA (alpha linolenic acid) 5,500 mg †

DHA (docosahexaenoic acid) 132 mg EPA (eicosapentaenoic acid) 66 mg Omega-6 LA (linoleic acid) 3,500 mg GLA (gamma linolenic acid) 42 mg Omega-9 OA (oleic acid) 2,500 mg

† †

* Percent Daily Value based on a 2,000 calorie diet. † Daily Value not established.

SUGGESTED USE: Take 1 tbsp. or more a day with meals (up to 1 tbsp. per 50 lb. of body weight per day). For best results, substitute other dietary fats with 7 Sources. FOR OPTIMUM FRESHNESS, KEEP REFRIGERATED. Do not heat or use for frying. Once opened, use within 2 months. 7 Sources may be frozen to maintain freshness for longer periods.

Udo's Oil 3.6.9 Blend Udo’s Oil is a certified organic, sustainable, and fish-free blend of plant-sourced oils designed to supply the ideal 2:1 ratio of omega-3 & -6 fatty acids. It contains all the good fats you need, without any of the bad fats you should avoid.

Your Health Plant based omega fatty acids are free of the concerns associated with fish consumption and heavy metals. Udo’s Oil Blends are unrefined and pressed in a state-of-the-art, low heat, low light, and oxygen-free environment to ensure freshness and provide maximum nutritional value. The oil is further protected (from light and oxygen) by enclosing it in an environmentally friendly glass bottle within a recycled cardboard box.

why you need a 2:1 Ratio The key to health from fats lies in ingesting the essential ones in the proper ratio. This isn’t usually achieved because the average western diet is much too high in omega-6 and dangerously low in omega-3. Udo’s research over the years indicates that the best results come consistently from oils blended to be richer in omega3 than omega-6 and in a 2:1 ratio. Udo’s Oil Blends are based on the proper 2:1 ratio; while fish and flax oil do not have this ratio.

The health benefits of phytosterols Phytosterols are fats present in all plants that have been shown to exert significant unique biochemical effects in both animals and humans. Udo’s Oil Blends contain an average of 48 mg of phytosterols per tbsp. of oil. Studies have demonstrated that phytosterols reduce inflammation and have immune-modulating properties.* 1,2,3 References:

1. Pegel KH. The importance of sitosterol and sitosterolin in human and animal nutrition. S Afr J Sci 1997;93:263-268. 2. Dwyer JT. Health aspects of vegetarian diets. Am J Clin Nutr 1988;48:712-738. 3. Bouic PJD. Plant sterols and sterolins: a review of their immune-modulating properties. Altern Med Rev 1999;4:170-177.

The Science Behind Udo’s Oil Blend Ingredients


Flax Oil*

Anti-Inflammatory + Recovery

Sunflower Oil*

Cell Structure + Energy + Circulation

Sesame Oil *

Cell Structure + Energy + Circulation

Coconut Oil*

Energy (From MCTs) + Antioxidants

Rice bran Oil*

Strength + Energy (Gamma Oryzanol)

Evening Primrose Oil*

Anti-Inflammatory + Recovery (GLA)

Soy Lecithin*

Cell Membrane Structure + Muscle Response

Oat Germ Oil*

Energy + Antioxidants + Phytosterols


Antioxidant + Protection

Supplement Facts Serving Size 1 Tbsp. (15 mL) Amount Per Serving

% Daily Value



Calories 120 Calories from Fat 120 Total Fat 14 g 22%* Saturated Fat 1.5 g 8%* Polyunsaturated Fat 9 g † Monounsaturated Fat 2.5 g † Omega-3 ALA (alpha linolenic acid) 6 g † Omega-6 LA (linoleic acid) 3 g † GLA (gamma linolenic acid) 13 mg Omega-9 OA (oleic acid) 2.5 g † * Percent Daily Value based on a 2,000 calorie diet. † Daily Value not established.

SUGGESTED USE Start with 1 tbsp. twice a day and gradually increase to one tablespoon per 50 lb. of bodyweight per day with meals. For best health results reduce other sources of dietary fat and replace them with Udo’s Oil®. KEEP REFRIGERATED FOR OPTIMUM FRESHNESS. Do not heat or use for frying.

Donn cabral

photo: James Cole

Donn Cabral's Kitchen Sink Eggs: First saute: Chopped onion and peppers Shredded kale and/or spinach leaves and/or Chopped asparagus 1 whole artichoke heart, chopped Sliced black olives Boiled potato and sweet potato cubes Shredded parsley, cilantro, or mint leaves While that's sauteing, separately mix together in a bowl: A couple spoonfuls of cooked quinoa 4 eggs, beaten Parmesan cheese General Tso's sauce


I've really seen a correlation between using Udo's Oil and how my body recovers between exercise when I'm training well over 100 miles per week, doing faster workouts and hitting the weights hard. My muscles, tendons and other soft tissues have been handling the workload better than ever. Donn Cabral Donn's accomplishments: 2012 London Olympic Finalist in the 3000m steeplechase American Collegiate Record Holder in the 3000m steeplechase 2012 NCAA 3000m steeplechase champion


Donn Cabral's Kitchen Sink Eggs:

Pour the contents of the bowl onto the mixture in the frying pan and hope you're strong enough to flip the enormous omelet of recovery! (Or be safe and use a spatula to flip it by parts) Once it's cooked, smother in Udo's Oil! It adds great flavor and a little moisture.

sage canaday

photo: Sandi Nypaver

Sage Canaday's Balsamic Vinaigrette Salad Dressing: In a 10-12 ounce mixing jar (with lid) combine the following: 1/3 cup balsamic vinegar 2/3 cup olive oil Dash of salt Dash of black pepper 1 tsp. Dijon mustard 1 large clove of minced garlic 1 tsp. honey 3 tbsp. of Flora Udo's Oil Put lid on jar and shake dressing vigorously to mix (about 15 seconds). Makes enough dressing for 6-8 large servings of salad. Keep refrigerated.

Ever since I have started using Flora Udo's Oil I have felt more sustained energy levels throughout the course of the day. Whether I'm running up a 14,000 foot mountain or going out for a long trail run, I've found that my energy levels remain more constant and that I'm able to perform at a higher level for hours on end. Sage Canaday


Sage's accomplishments: 2013 & 2014 Tarawera Ultramarathon Champion USATF 100km National Trail Champion for 2013 Speedgoat 50km Course Record (5:08)

Sage Canaday's Balsamic Salad Dressing:


yassine diboun

photo: Michael Lebowitz

Popeye Spinach - Avocado Sauce: 2 avocados 1 handful of fresh spinach leaves 2 tsp. Udo's Olive Oil 2 tsp. 7 Sources 2-3 cloves of garlic 2 tsp. rice wine vinegar 1/3 bushel of cilantro Lemon juice (to taste) Salt (to taste) Water (add more or less depending on desired consistency) Blend ingredients in Vitamix or food processor. Serve cold over quinoa, roasted vegetables, or use as a dipping sauce or salad dressing.

My family and I have been using and thriving on Udo's Oil and Flora products since 2010 (the year our daughter was born). As an athlete I have noticed improvements in my energy levels and recovery, no doubt, but it has been amazing to see the benefits for our child's development, and the overall health and well-being of our family. Can't say enough good things about this quality brand, and we are grateful to have it as an integral part of our nutrition. Yassine Diboun


Yassine's accomplishments: 2013 Western States 100-mile Top Ten (9th male) 2013 Leona Divide 50k Winner (Course Record) 2013/2012 Top Five (2nd, 4th) Montrail Ultra Cup Series

Yassine Diboun's Spinach - Avocado Sauce:


kristina folcik

photo: Philbrick Photography

Summer Squash Breakfast Wrap:

1 cup cubed summer squash ½ cup chopped onion 1 cup spinach 1 tbsp. olive oil Salt and pepper Crushed red pepper to taste 2 eggs 2 tbsp. Udo's Oil 2 corn tortillas

You always have a choice, sometimes both choices aren't ideal. By making a choice you will open up a world of opportunity and the possibility of a happier life! Kristina Folcik

Kristina's accomplishments: Womens Course record at Terrapin 50k Womens Course record at Superior Sawtooth 100 mile Womens Course record at Nipmuck Trail Marathon Womens course record at Cayuga 50 mile trail races

Kristina Folcik's Summer Squash Wrap:

Saute summer squash and onions with olive oil, salt, and pepper until lightly brown. Add 2 eggs and scramble with the vegetables. Place ingredients in two warmed up corn tortillas with fresh greens and drizzle Udo's Oil inside the wrap before rolling up and eating!

serena gordon

photo: Tim Schallberger

Super Power Kale and White Bean Salad:

1 ½ cups cooked cannellini beans (or other white bean) 2 carrots, grated ¼ cup cilantro, finely chopped 2 gloves garlic, minced Juice of 1 small lemon 2 cups chopped kale 2 tbsp. 7 Sources 1 tsp. turmeric 3 tbsp. grated parmesan cheese ¼ cup walnuts, chopped

Introducing 7 Sources into my daily routine has allowed me to recover faster, manage a higher training volume and perform consistency throughout a busy season of racing. Adding Udo's to salads, smoothies, oatmeal and drizzling over veggies and pasta are all easy ways to get the benefits of Udo's unique blend. Serena Gordon

Serena's accomplishments: Oregon State Cyclocross Champion, 2013 USA Cycling Ultra Endurance Tour Champion, 2013 2nd place Pro Marathon Mountain Bike Nationals, 2013 1st place High Cascade 100, 100 Mile Mountain Bike Race, 2013

Serena Gordon's Super Power Kale Salad:

Combine all ingredients, except cheese and walnuts, and toss well. Let sit for 15-30 minutes, until kale softens a bit. Or eat immediately, if you are really hungry. Serve topped with parmesan cheese and walnuts.


photo: Casey Ishida

Ellie Greenwood's Mock Caesar Dressing:

On starting to take Udo's Oil regularly I almost immediately began to feel I was recovering faster from hard workouts and races. Udo's Oil is now part of my daily routine to keep me pushing hard through peak racing season. Ellie Greenwood

Ellie's accomplishments: 2014 Chuckanut 50k 1st Female 2012 Western States 1st Female & Course Record 2012- 2nd place Comrades 89 km - South America 2010 IAU World 100 km Champion (Gibraltar, 7:29:05)

Ellie Greenwood's Mock Caesar Dressing:

2 tsp. Dijon Mustard 3 tsp. The Wizards Organic wheat free vegetarian Worcestershire sauce 3 tsp. Apple Cider vinegar 4 tsp. lemon juice 2 cloves crushed garlic 1 tbsp. Lecithin or parmesan cheese Dash sea salt Dash black pepper 3-4 tbsp. Flora Olive Oil 3 tbsp. Udo’s Oil

stephanie howe

photo: Matt Trappe

Tasty Kale Salad:

1 bunch kale 3 tsp. Udo’s Oil 3•6•9 Blend 2-3 tsp. nutritional yeast ½ avocado ½ tsp. salt ¼ tsp. cayenne pepper (optional) ½ tsp. lemon juice

Tear kale into bite size pieces. Mix all other ingredients together in a separate bowl and pour over kale. Massage into kale for approximately 5 minutes. Serve topped with rice, steamed veggies, and protein (chicken, egg, etc.) if desired.

As an endurance athlete, getting enough essential fatty acids is crucial for racing, training, and recovery. I use Udo's Oil everyday to ensure that I get everything that I need. I have noticed that I feel more energized on a day to day basis since incorporating Udo's Oil into my diet. Getting all the nutrients I need can be challenging so I turn to high quality products like Flora to make sure I'm well fueled. Stephanie Howe

Stephanie's accomplishments: 2013 Speedgoat 50k, 6:17:00, 1st *New CR 2012 The North Face Endurance Challenge 50 mile Championships, 2nd, 6:40 2012 Lake Sonoma 50 miler, 8:11, 3rd

Stephanies Howe's Tasty Kale Salad:

Scott Jurek

James Cole photo: Ben Moon

Scott Jurek's Blueberry Ultra Power Smoothie: Makes 3–4 servings 1 banana, fresh or frozen (peel, break off into 2” pieces, and freeze overnight) ½ cup pre-soaked almonds (soak ¼ cup almonds in water for 3–4 hours or overnight) 1 cup frozen or fresh blueberries 2½ – 3 cups of water 3 tbsp. vegan protein powder 6 dates or 2 – 3 tbsp. natural sweetener 3 tbsp. Udo’s Oil 3•6•9 Blend 2 tbsp. raw maca powder ½ tsp. sea salt ½ tsp. vanilla extract or raw vanilla powder

I thought I had my nutrition dialed, but Udo's Oil took it to another level. My recovery time has been reduced by a third - I'm feeling stronger and running longer. Scott Jurek

Scott's accomplishments: 3-time winner of 153 mile Spartathlon 7-time winner of Western States 100 Mile Endurance Run 2-time winner of Badwater 135 Mile Ultramarathon

Scott Jurek's Blueberry Ultra Smoothie:

Blend all ingredients in a blender until smooth. Add water if a more liquid consistency is desired.

max king

photo: Richard Hallman

Max King's Power Breakfast:

½ cup of oatmeal Small handful of 60% cocoa chips 1 tbsp. of brown sugar 1 tbsp. of chia seeds Handful of coconut flakes (unsweetened) ½ cup of blueberries 3 tbsp. of Udo's Oil Add whole milk to desired consistency

Add everything except Udo's Oil and milk. Add enough water to cover oatmeal. Microwave for 2 minutes. Add Udo's Oil and milk, mix, and enjoy a breakfast that will last you for hours.

One of my issues in converting over to longer ultra distance races has been fat metabolism. I've noticed a significant change in how my body can convert fat to energy since using Udo's Oil and I can run longer and stronger than ever before. Max King

Max's accomplishments: 2014 Chuckanut 50k 1st Place & Course Record Holder September, IAAF World Mtn Running Championships – 1st 4 time Xterra Trail Run Wold Champion 3 time Olympic Trials Qualifier

Max King's Power Breakfast:

rob krar

photo: Rich Wheater

Farro and roasted potato salad with Dijon mustard vinaigrette:

3 lb. cut baby red potatoes Flora Extra Virgin Olive Oil Salt and pepper 2 cups farro 1 lemon (zest and juice) ½ cup Flora 7 Sources Oil 2 tbsp. white balsamic vinegar 2 tsp. Dijon mustard 2 tsp. tarragon

Toss cut baby red potatoes in Flora Extra Virgin Olive Oil and season to taste with salt and pepper. Roast in oven at 425 degrees for 30 minutes. Boil farro in water until tender then drain. Mix with the zest and juice of one lemon.

Proper nutrition is paramount for me to reach my potential in training and racing. Flora 7 Sources Oil is an important part of my daily nutrition and without a doubt aids in both my performance and recovery. Rob Krar

Rob's accomplishments: 2013 Ultrarunner of the Year by Ultrarunning Magazine Grand Canyon R2R2R Fastest Known Time (6:21:47) 2013 UROC Champion

rob krar's Farro and Potato Salad:

To make the vinaigrette, blend Flora 7 Sources Oil, white balsamic vinegar, Dijon mustard, tarragon, and salt and pepper to taste. Toss the farro and roasted potatoes with the vinaigrette and enjoy!

dave mackey photo: Glenn Tachiyama

Udo's Green Salad Dressing:

1 tbsp. Udo's Green Blend 3 tbsp. water 1 tbsp. Balsamic Vinegar 4 tbsp. 7 Sources

Mix Udo's Green Blend with water and Balsamic Vinegar. Stir well. Add 7 Sources and stir again. Use on any salad or add to any pasta.

Ultrarunning is all about finding ways to recover faster than the next guy, be it during or after a race, or after a long training run. Four tablespoons per day of 7 Sources gives me that extra recovery…and my kids love it too. Dave Mackey

Dave's accomplishments: 2011 Ultrarunning Magazine Ultrarunner of the Year 2x US Track and Field Ultrarunner of the Year 1999 Inca Trail (Peru) 50K Champion

Dave Mackey's Udo's Green Dressing:

krissy moehl

photo: Fred Marmsater

Krissy Moehl's Concoction:

½ cup Greek yogurt (plain) 3-4 tbsp. 7 Sources ½ tbsp. Maca powder 1-2 tbsp. Wholesome Fast Food Honey or other sweetener to taste (fresh preserves are good)

Once mixed add the following till you reach desired quantity & consistency. About ¼ - ½ cup dried fruit (I like craisins & raisins) and/or cut up fresh fruit (bananas, blueberries, etc.) About ½ - 1 cup granola

Since I began fueling with 7 Sources earlier this summer, I’ve been able to sustain higher volumes of training healthfully on a consistent basis. The flavor and added health benefits of 7 Sources make it easy to mix into smoothies, pour over salads and bread, and mix in with oatmeal. Krissy Moehl

Krissy's accomplishments: 2013 Ultra Trail Mt Fuji 165km, female winner 2013 Wonderland Trail FKT 22:22 with Darcy Africa 2012 finisher of Western States 100, Hardrock 100 & Ultra Trail Mont Blanc 110km (9 weeks)

Krissy Moehl's Concoction:

jason schlarb

photo: Joel Wolpert

The Ultimate Schlarbie Smoothie:

4 tbsp. of 7 Sources 1 tbsp. of Beet Crystals 1 tbsp. of Greens 1 serving of Calcium-Magnesium 1 cup of raw cashews A big handful of baby kale greens (not as strong tasting as regular kale) 1 banana 4 cups of fresh or frozen fruit and or berries Fill the remainder of the blender with 100% juice of choice

“Udo's Oil and now 7 Sources, has been instrumental in transitioning my body to perform more efficiently on fats and proteins. 7 Sources and Udo's goes in my daily smoothie, on salads, or by itself when I am on the go. I am running faster and stronger than ever and premium quality Flora products are a big part of the reason why.” Jason Schlarb

Jason's accomplishments: 1st & Course Record 2013 Pocatello 50k 3rd 2013 Speedgoat 50k, 5th All-Time Fastest 1st 2012 San Juan Solstice 50 Mile

Jason Schlarb's The Ultimate Schlarbie:

This is one power packed smoothie…Cal-Mag for muscle contractions and cramp prevention and energy metabolism, Beet Crystals for endurance boost, and of course 7-Sources for joint health. All the green power you need, protein, good carbs, potassium, and some cashews to make the smoothie a little more creamy!

jen segger

photo: Glenn Tachiyama

Jen Segger's Super Smoothie:

1 cup blueberries 1 tbsp. peanut butter 1 cup hemp milk 2 tbsp. Udo's Oil 3 handfuls spinach 1 cup water Dash of cinnamon

Morning Cleanse - upon waking up... 1 tbsp. Udo's Oil 2 cups water ½ squeezed lemon Take Udo’s Oil by the spoon and then drink down lemon water.

Udo's continues to be daily "go to oil" for energy, endurance and overall health. It has enabled my body to handle a large training volume with quality workouts on a daily basis. Without a doubt, I recover from workouts faster, my muscles repair quicker and my endurance levels have increased drastically. Jen Segger

Jen's accomplishments: FKT: Off road traverse of Vancouver Island's 750km length, nonstop in under 4 days (bike & run) 1st: Sinister 7 Ultra and CR holder 1st: Ultraman Canada

Jen Segger's Super Smoothie:

amy sproston

photo: Paul Nelson

Amy's Oatmeal:

1 cup steel cut oats 1 handful raisins ½ cup pumpkin 1 tsp. cinnamon 1 handful of walnuts or pecans 1 tsp. Udo’s Oil 3•6•9 Blend Flaked unsweetened coconut Sweetener of choice (I use honey or brown sugar)

Prepare steel cut oats according to instructions. I like to add in raisins, while cooking, to plump them up. Toward the end of cooking, I add pumpkin, cinnamon, and nuts. At the end, add the Udo's Oil, coconut, and sweetener.

There is no better way to experience the world than by running through it. Amy Sproston

Amy's accomplishments: 3rd Lake Sonoma 50 Mile 2013 3rd Western States 100 Mile 2013 1st IAU 100K World Championship 2012

Amy Sproston's Favorite Oatmeal:

Manufacturer’s Coupon | expires 12/31/2015

$3.00 OFF (1) One bottle of Udo’s Oil Original 3•6•9 Blend, High Lignan, DHA Blend, or 7 Sources (17 oz. size)

Retailer: Flora, Inc. will reimburse you the face value of this coupon plus 8 cents handling for coupons redeemed in accordance with this offer. Invoices proving purchase of sufficient stock to support coupon submissions must be provided upon request. Consumers are limited to one coupon per purchase and are responsible for all taxes. Cash value is .0001 cents. Send all coupons to: Flora, Inc., P.O. Box 407, MPS Dept. 787, Cinnaminson, NJ 08077.


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Athlete recipe booklet 032814  

Flora's Athlete Recipe Booklet

Athlete recipe booklet 032814  

Flora's Athlete Recipe Booklet