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Blackstrap molasses is the concentrated byproduct of sugar production obtained from the third boiling of the sugar syrup. One would think molasses to be unhealthy given that it’s a sweetener, but it has a surprisingly dense nutritional profile.

Just one tablespoon of blackstrap molasses contains over 10% of the US Recommended Daily Allowance (RDA) of manganese, copper, calcium and potassium and contains ~15% of the US RDA of iron.

Drizzle it on hot cereal, use it in baked beans, pumpkin pies, and gingerbread, or just add a teaspoon or 2 to your non-dairy milk to up the nutritional value (particularly calcium).

More information about health benefits of blackstrap molasses can be found on the World’s Healthiest Foods.

What’s not to like about flax seed oil and flax seed? Flax is chock-full of Omega-3’s, an essential fatty acid with many health benefits.

Omega-3’s can:

• help lower cholesterol and blood triglycerides, reducing risks of clogged arteries that can result in strokes and heart attacks
• protect against high blood pressure, inflammation, water retention, and lowered immune function
• shorten post-exercise muscle recovery time
• increase stamina and energy
• increase the body’s metabolic rate, making it easier to burn excess bad fats
• improve the absorption of calcium
• reduce the severity of diabetes by stabilizing blood-sugar levels
• reduce the risk of macular degeneration
• relieve some cases of asthma
• improve colon health and reduce risk of colon cancer
• reduce risk of breast cancer
• promote healthier skin for those with eczema, psoriasis, dandruff, and/or high sun-sensitivity
• relieve symptoms of Rheumatoid Arthritis
• reduce the risk of depression and improve response to stress
• minimize PMS symptoms
  
  

In addition, it provides the fats needed for brain growth and development, it’s high in fiber, contains protein, and it contains 100x more cancer-fighting lignans than most whole grains. Clearly, flax is a health and nutrition powerhouse.

How to use it:

• Use as an an egg replacer in baked goods: 1 egg = 1 tablespoon of ground flax seeds combined with 3 tablespoons of water
• Drizzle some flax seed oil on top of hot cereals like oatmeal
• Mix flax seeds or oil into yogurt
• Add it to your salad dressing
• Mix into your smoothies
• Add to pancake batter
• do not cook with flax oil (i.e., not to be used as a substitute for olive oil or cooking oil); add to cooked foods just before serving
  
  

Storage and Buying Tips:

• buy Flax Seed Oil in dark containers which minimize their exposure to light
• store refrigerated and use within 8 weeks of purchase
• minimize exposure to heat, light, and air
• grind flax seeds before use
  
  

References:

• Wikipedia Entry
• essortment.com
• Flax Seed Recipes
• Fabulous Flax
• Flax Seed Oil
• Benefit Of Flax Seed Oil Supplements

Fortified nutritional yeast, containing 18 amino acids, is an excellent source of protein, fiber, and B-vitamins (including B-12), and it adds a cheesy, nutty flavor to a whole range of foods without adding loads of fat or sodium.

Use it as a condiment on rice, in stir-fries, on salads, garlic bread, tofu scrambles, and roasted potatoes; nutrition-charge your popcorn; add it to gravies and sauces (1/2 teaspoon per 1 cup liquid); add a teaspoon in each cup of flour or meal used in baked goods, make a yeast cheese for your vegan pizza or lasagna, use it in place of parmesan cheese, or add it to your cat or dog’s food “to help eliminate fleas and promote a healthy coat and good general nutrition” (“Yeast Meets West,” Sundance Natural Foods Online).

Take note that not all nutritional yeasts are fortified with B-12.