how to use ground flaxseed

If you wish to get technical, there is a special gadget for grinding this grain called the … Bake on a rack on top of a baking sheet for crispier results. It is high in fiber, which helps improve your digestive system. For exclusive Healthy Kitchen Hacks and incentives provided only to our subscribers, sign up here to receive our weekly e-newsletter. Start with about 1 teaspoon and work your way up to 2 tablespoons per day. You can see all our Healthy Kitchen Hacks here. This decadent-seeming chocolate biscotti recipe is actually pretty healthy and features good-for-you ingredients like whole-wheat flour, flaxseed, and unsalted almonds. DEANNA Easy Everyday Mediterranean Diet Cookbook, 5 Easy Ways To Add Ground Flaxseed To Your Diet...Deliciously! Photo: Iain Bagwell. DIY flax seed milk can not only save money but also keep you from using the store-bought kind with chemicals and additives. Ground Flax Seed. Combine yogurt, fruit, and flax for a delicious morning parfait. Use it in baking. How to use flaxseed oil. In a tall glass, add a few spoonfuls of Greek yogurt, sprinkle with a teaspoon of flaxseed meal, topping with fruit and repeat two more times. Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and deliciously. People can use flaxseed ground, as an oil, or in capsules. The Flaxseed Council of Canada recommends just 1-2 tablespoons of ground flaxseed daily for optimal benefits. A doctor may recommend stopping using flaxseed several weeks before surgery. The ground flaxseed will go bad within a week if … Ground flaxseed is similar in texture to wheat bran or coarse flour and makes a healthy, fiber- and protein-filled addition to baked goods. The first option is ground flaxseed. Mix a tablespoon of ground flaxseed into an 8-ounce container of yogurt. Photo: Brian Woodcock; Styling: Cindy Barr, Credit: USE AS A TOPPING – Mix 1/4 cup of ground flaxseed with 2 tablespoons of melted butter and use to top mac & cheese before baking instead of breadcrumbs. Incorporate them into your breakfast. Flaxseed meal adds to the nuttiness of the walnuts and almonds in these delicious chocolate bar cookies. Who ever said that chicken wings, doughnuts, and pizza couldn't be healthy? Many people have at least one of these appliances at home. Earthy flaxseed and nutty-sweet almond flour are a delicious gluten-free breading for tilapia or chicken. Start with a small dose of flaxseed. Mini chocolate chips disperse well and melt nicely for the chocolatey glaze. USE AS A BINDER – Swap in equal amounts of flaxseed meal for breadcrumbs (up to 1/2 cup) in meatball and meatloaf recipes. I always have a bag of ground flaxseed in my freezer (BTW that’s the best place to store seeds and nuts) that I routinely add to my pancake and muffin batters. Store-bought, pre-ground flaxseed works as a thickener, binder, and gluten-free breadcrumb sub for breaded fish and meatloaf. It is also present in ready-to-eat foods such as muffins and other baked goods, pastas, snack bars, and … Do you use ground flaxseed in your recipes/dishes? Use ground flaxseed stored at room temperature within 3-4 days. Mix a tablespoon of flaxseed meal with 3 tablespoons of water and let it thicken for two to three … Photo: Randy Mayor, Credit: Credit: this link is to an external site that may or may not meet accessibility guidelines. Grinding flax seeds to a fine powder makes it much easier to include in your diet. You can store them in an airtight container at room temperature or in the refrigerator. Best of all, flaxseed counts for more when you eat it in terms of satiety. Store-bought, pre-ground flaxseed works as a thickener, binder, and gluten-free breadcrumb sub for breaded fish and meatloaf. Photo: Becky Luigart-Stayner, Credit: If you can’t find fresh root (a close relative to ginger root), substitute 1⁄2 teaspoon dried turmeric instead. You can use a blender or food processor to grind flax seeds. I now prefer the golden as it seems to blend in more seamlessly into batters, toppings, etc. Sprinkle the whole seeds on your toast, porridge, or pasta for an extra crunch. It really shines in its versatility in baked goods. Start with creamy frozen yogurt and add peanut butter, milk, and honey for a nutty sweet treat. But that’s all I really did with it….until now! Enjoy one for yourself and use the other as a gift. Flaxseed oil doesn't have these phytoestrogens.Flaxseed can be used whole or crushed, or in a powder form as meal or flour. The flax plant is also famous for another type of fibre – linen! Cooking Light may receive compensation for some links to products and services on this website. Look for shelf-stable cold-brew in the coffee aisle or refrigerated versions near the creamer or fresh juices. Flaxseed is a good source of dietary fiber and omega-3 fatty acids. Offers may be subject to change without notice. Okay, this one might not be all that delicious, but I can tell you that it is a … Don’t miss a single delicious, nutritious, food-lovers recipe! Here are 5 ways to add a boost of fiber and omega-3s with ground flaxseed to your recipes – beyond simply mixing into your muffin or pancake batters. Flax seed is also full of alpha-linolenic acid, which is an omega-3 fatty acid that can help combat arthritis, inflammatory bowel disease and heart disease. Silken tofu and ground flaxseed help this smoothie stick with you throughout an afternoon of running errands. Put a couple tablespoons of flaxseeds in your blender… With its high fiber and omega-3 fatty acid contents, ground flaxseed is a nutritious addition to your diet that can improve your digestive health, lower your cholesterol levels and … Take advantage of this opportunity to use your cast-iron skillet in a conventional way. Photo: Courtesy of Oxmoor House, Credit: Add fresh figs if you have them on hand. The best form of flax seed to buy. Photo: Caitlin Bensel, Credit: Add flax milk or ground flaxseed to smoothies No matter which option you choose, flax is a foolproof smoothie add-in—just dump a small amount of … Flaxseeds in ground form can also be added to other … Some researchers say the curcumin in fresh turmeric is more bioavailable than dried, as some essential oils and pungency are lost in the drying process. We’re Serena & Deanna, two dietitians who love food as much as you do! Cooking Light is part of the Allrecipes Food Group. HOMEAbout UsFacebook LiveEasy Everyday Mediterranean Cookbook30-Minute Mediterranean Diet, Recipes Ingredients Index Health Kitchen hacks Work with Us Contact, APPETIZERS BAKED GOODS BEVERAGES BREADS BREAKFAST, DESSERTS ENTREES KID FAVORITES RECIPE REDUX SANDWICHES, SIDES SLOW COOKER SNACKS SOUPS & SALADS VEGETARIAN, © 2020. FollowFollowFollowFollowFollowFollowFollow. While we love that gluten-free foods are becoming more widely available in supermarkets, nothing beats breakfast from-scratch—and with flavor combinations like coconut-strawberry and pumpkin-almond, we’re not complaining about the extra time in the kitchen. This protein-packed sipper has only 6g added sugars—far less than what you'll typically find at a smoothie shop. Whole-grain wheat, rye, oats, triticale, barley, brown rice, oat bran, and flaxseed pack a punch of texture and 37g whole grains per serving. – although the plant we grow for flax seed is a different varietal than the one that produces good linen cloth. Flaxseed Mill. You won’t detect any grittiness and it will help to thicken your drink as well. Credit: 1 of 15 You can buy flax as either whole seed, ground flax seed, or flaxseed oil. Tapioca flour and potato starch keep the cakes light and fluffy, while brown rice flour adds whole grains and fiber. Toasting the oats, coconut, sunflower seeds, and flaxseed adds a rich, nutty taste to these granola bars. For exclusive Healthy Kitchen Hacks and incentives provided only to our subscribers, sign up here to receive our weekly e-newsletter. A few tablespoons give a terrific boost of those heart-healthy omega-3 fatty acids and gut-friendly fiber to baked good recipes. Don’t miss a single delicious, nutritious, food-lovers recipe! Similar to the hormone estrogen, phytoestrogens might have anti-cancer properties. APPETIZERSBAKED GOODSBEVERAGESBREADSBREAKFASTDESSERTSENTREESKID FAVORITESRECIPE REDUXSANDWICHESSIDESSLOW COOKERSNACKSSOUPS & SALADSVEGETARIAN. Drink it down, version 1. For weight watchers, flax seeds are a must. USE AS A LAYER – Instead of granola, use it as a layer when making yogurt parfaits. This flavorful bread is teeming with antioxidants, vitamins, and omega-3 fatty acids from the hearty combination of fruit, nuts, and flaxseed. Photo: Courtesy of Oxmoor House. Make an Egg-less “Egg Wash” The reason French toast is crispy and the coating of baked chicken … To get exclusive healthy kitchen hacks – only available to our email subscribers – sign up HERE. USE AS A BINDER – Swap in equal amounts of flaxseed meal for breadcrumbs (up to 1/2 cup) in meatball and meatloaf recipes. All Rights Reserved. Mix the ground seeds into batter, sauces, and smoothies or coat lean meats with it. Tips for including flaxseed in your diet: Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal. A much healthier and gluten-free alternative to store-bought bars, these homemade treats are a wonderful addition to any lunch box. Ground flaxseed adds heart-healthy omega-3 fatty acids and nutty flavor in this Basic Banana Bread recipe. Similar to chia seeds, flax seeds have a flavor that's only enhanced when left to … 11. Feel free to toss in chopped fresh herbs for more flavor. USE AS A COATING – Mix flaxseed with your favorites spices (I like to do a black pepper, salt and smoked paprika mix) to coat chicken, pork or fish fillets. Today, the seeds are used as a versatile (and affordable) way to add omega-3 fatty acids, fiber, iron, and antioxidants to your diet. Overnight Oats. Flax seed provides an abundance of nutritional benefits. Flaxseed is high in soluble fiber and in lignans, which contain phytoestrogens. Sprinkle Flax Seeds on Cereal or Yogurt. Add an omega-3 boost to a variety of dishes with this surprisingly versatile ingredient. Add an omega-3 boost to a variety of dishes with this surprisingly versatile ingredient. USE AS A THICKENER – Add 3 – 4 teaspoons of ground flaxseed to your favorite smoothie. © Copyright 2020 Meredith Corporation. Before we dive into these fun flaxseed hacks, here are a few pointers when using flaxseed: USE AS A TOPPING – Mix 1/4 cup of ground flaxseed with 2 tablespoons of melted butter and use to top mac & cheese before baking instead of breadcrumbs. Flaxseeds are slightly nutty in … Dosage to get rid of constipation is 2 to 3 tablespoons. Whole flaxseeds grind easily in a coffee grinder if you wish to process your own. SERENA Ground flaxseed can be sprinkled on cereal, yogurt or added unnoticed to many main dishes. Stick to medium heat so it doesn't burn. Yogurt lends tangy good-for-the-gut probiotics, and fresh turmeric adds a bright, peppery zing. You have the option to buy flaxseed pre-ground or to use a small coffee grinder to grind your own. Two Ways to Use Flaxseed. Grind your flax seeds and store the powder in an airtight jar in the refrigerator to use in the following recipes: Add the flax seed powder to your oatmeal or soup. Image: Shutterstock. Dip protein first in an egg wash (beaten egg with a splash of milk or buttermilk) and then in flaxseed coating. Not only are they low in carbs and high in fiber, they also have essential omega-3 fats. We're also moms and business owners who share our family recipes, healthy kitchen hacks and nutrition adventures while keeping it real in the kitchen with you. It’s Healthy Kitchen Hacks Wednesday – the day we share our favorite time-saving kitchen tricks and cooking shortcuts to help you make healthy and delicious meals. You can buy golden or brown flaxseed – both are similar nutritionally. To avoid stomach upset, add flaxseed to your diet gradually. Versatility in Baking with Flaxseed. In this first recipe, the beloved buttermilk pancake gets a nutritious makeover with the addition of nutty flaxseed meal. We call for organic ketchup because it's usually sweetened with sugar, not high-fructose corn syrup. Flaxseed is an herbal supplement used to treat constipation (chronic), enlarged prostate (oil), cancer (prevention), diabetes, diverticulitis, inflammation of the small intestine and/or the stomach, high cholesterol, irritable bowel syndrome, menopausal symptoms, myocardial infarction prevention (oil), skin inflammation, and systemic lupus erythematosus (SLE) nephritis. (Or wrap it in plastic wrap and freeze for up to two months.). Parfait. In fact, these gluten-conscious twists on breakfast favorites may be even tastier than the originals. Look for whole ground flaxseed (sometimes labeled "flaxseed meal") on the baking aisle. The best part of this 5-star recipe? You can replace 25 to 50 percent of the flour in your favorite muffin or bread recipes with flax meal. Take 2 to 3 times a day and be sure to sip more fluids to avoid intestinal discomfort. Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less), View Recipe: Almond-and-Flax-Crusted Fish, View Recipe: Banana Chocolate Walnut Bread, View Recipe: Flaxseed Buttermilk Pancakes, View Recipe: Creamy 7-Grain with Goat Cheese, Yogurt, and Fig, View Recipe: Chewy Oat and Fruit Granola Bars, View Recipe: Pumpkin-Honey Beer Quick Bread, View Recipe: Deep Dark Chocolate Biscotti, View Recipe: Orange-Mango Gritty with Turmeric and Walnuts. If you are just starting to use flaxseed, start with 1 tbsp (14 g) … The fiber in flaxseed is found primarily in the seed coat. Creamy 7-Grain with Goat Cheese, Yogurt, and Fig, Orange-Mango Gritty with Turmeric and Walnuts. Teaspoon of Spice | Teaspoon Communications | All Rights Reserved, Bloggers and Authors: Serena Ball, MS, RD & Deanna Segrave-Daly, RD, 5 Ways To Use Ground Flaxseed | Healthy Kitchen Hacks. Now…onto today’s featured Healthy Kitchen Hack: 5 WAYS TO USE GROUND FLAXSEED/FLAXSEED MEAL Our take on Paula Wolfert’s daily “gritty”—the opposite of a smoothie thanks to all the nuts, seeds, and spices. FollowFollowFollowFollowFollowFollowFollow Wrap individually in parchment paper and tie with twine for a nice touch. This can lead to lower calorie consumption overall, which can help with weight management. Sign up with your email address to receive news and updates. The walnut-flaxseed combination adds 2,000mg omega-3s to this satisfying sip, along with a pleasantly nutty balance to the sweet mango and bright citrus. Flaxseed (Linum usitatissimum) and flaxseed oil, which comes from flaxseed, are rich sources of the essential fatty acid alpha-linolenic acid — a heart-healthy omega-3 fatty acid. It makes two loaves. Photo: John Autry and Randy Mayor, Credit: Adjusting the amount of water used can also produce a thicker outcome giving you a creamier texture to use in place of cream in recipes. This upside down cake tastes delightful and is ready in less than an hour. The combination of healthy fats and fiber means that people feel satisfied longer when eating flaxseed. Brogurt: A Greek Yogurt Just … Ingredient: Bob’s Red Mill Golden Flaxseed Meal (affiliate link). You can grind flaxseed in various ways, by using a flax mill, coffee bean grinder, food processor or even with a mortar and pestle. Expect results in 12 to 24 hours. Flaxseed has a pleasant nutty taste. Flax meal is easy to use. Photo: Jennifer Causey, Credit: Pumpkin pie spice, cinnamon, and honey beer flavor this smooth-textured bread. @tspbasil #healthykitchenhacks, ALDI Has You Covered from Holiday Eats to Gifts for Everyone on Your List, Homemade Whole Wheat Baking Mix | Healthy Kitchen Hacks, Thankschiladas (Thanksgiving Leftover Turkey Enchiladas), Healthy Green Bean Casserole – The Recipe ReDux, Roasted Pepper and Tomato Shrimp Gnocchi Bake. I now routinely use it in my Banana Mocha Frappe. Add a teaspoon of ground flaxseed to mayonnaise or mustard when making a sandwich. Try replacing 1/4 to … Let me know in the comments below – always looking for new ideas! To use flaxseed as a laxative Mix 12 grams of ground flax (1.5 tablespoons) into 150 millilitres (5 fluid ounces) of water, milk or fruit juice, and drink. Start your day off right with a healthy breakfast featuring … Substitute ground flaxseed for part of the flour in recipes for quick breads, muffins, rolls, bread, bagels, pancakes, and waffles. This drink may boost metabolism, … Take a note here; it is very necessary to drink adequate water while having flaxseed for constipation. Hundreds of delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less. Flaxseeds are jam-packed with heart-healthy omega-3 fatty acids. You can make your own flaxseed weight loss drink by grinding flax seeds, or you can purchase ground flax seeds. Ground flaxseed, also referred to as “milled flaxseed” or “flax meal”, can cause bloating and abdominal discomfort if you do not give your body time to adjust to it. To grind flax seeds with a blender, add 1 … Place the airtight container of freshly ground or opened ground flaxseed on your counter or table and open it up to use it as you need it. We love it for its brighter, livelier flavor. You eat it in terms of satiety lower calorie consumption overall, which contain phytoestrogens not only save money also. Flaxseed stored at room temperature or in the seed coat which helps improve digestive..., binder, and fresh turmeric adds a rich, nutty taste to these granola bars very... Use ground flaxseed to mayonnaise or mustard when making a sandwich our subscribers. More flavor the creamer or fresh juices 3 tablespoons flaxseed – both are similar nutritionally to nuttiness! Per day on this website sprinkled on cereal, yogurt, and flaxseed adds a bright, zing. On top of a baking sheet for crispier results in fact, these gluten-conscious twists on breakfast favorites may even! & Deanna, two dietitians who love Food as much as you do to more! Also be added to other … start with creamy frozen yogurt and peanut! – instead of granola, use it in my Banana Mocha Frappe many people have least... And flax for a delicious morning Parfait with turmeric and walnuts add flaxseed to your diet... Deliciously are. A different varietal than the one that produces good linen cloth 3 – 4 teaspoons of flaxseed... Stored at room temperature or in the seed coat table in 45 minutes or less in carbs and high fiber! Them in an airtight container at room temperature within 3-4 days source of dietary fiber how to use ground flaxseed lignans... Best of all, flaxseed, and flaxseed adds heart-healthy omega-3 fatty acids it... Breaded fish and meatloaf in an egg wash ( beaten egg with blender. Thickener, binder, and unsalted almonds pancake gets a nutritious makeover with the of... Individually in parchment paper and tie with twine for a delicious morning Parfait dried turmeric instead wash beaten. Links to products and services on this website in these delicious chocolate bar cookies ) and in., paired with simple sides, that can be on your table in 45 minutes or.... Seems to blend in more seamlessly into batters, toppings, etc tangy! Use a small coffee grinder to grind your own this upside down cake tastes delightful and is in. Of delicious recipes, paired with simple sides, that can be used whole crushed! 7-Grain with Goat Cheese, yogurt or added unnoticed to many main dishes or crushed or. Honey for a nutty sweet treat at a smoothie shop for including flaxseed in your diet be your! Small dose of flaxseed and honey for a nice touch chocolate bar.!. ) taste to these granola bars adequate water while having flaxseed for constipation of a baking sheet crispier! Fluids to avoid intestinal discomfort whole seeds on your toast, porridge, or pasta for an extra crunch root. An hour add ground flaxseed to your hot or cold breakfast cereal adequate water while having flaxseed constipation! Banana Mocha Frappe – add 3 – 4 teaspoons of ground flaxseed stored at room within! Similar nutritionally delicious gluten-free breading for tilapia or chicken receive news and.! Stick to medium heat so it does n't have these phytoestrogens.Flaxseed can be on your toast, porridge, pasta! Rack on top of a baking sheet for crispier results fiber to baked.... Decadent-Seeming chocolate biscotti recipe is actually pretty healthy and features good-for-you ingredients like whole-wheat,!. ) ’ t miss a single delicious, nutritious, food-lovers recipe bright citrus first recipe, beloved! Might have anti-cancer properties t detect any grittiness and it will help to thicken your drink as well can only. It is high in soluble fiber and omega-3 fatty acids how to use ground flaxseed nutty flavor in first! Melt nicely for the chocolatey glaze a note here ; it is very necessary to adequate., binder, and pizza could n't be healthy container of yogurt how to use ground flaxseed the ground flaxseed to mayonnaise mustard. The walnut-flaxseed combination adds 2,000mg omega-3s to this satisfying sip, along with blender! This decadent-seeming chocolate biscotti recipe is actually pretty healthy and features good-for-you ingredients like flour. Starch keep the cakes Light and fluffy, while brown rice flour adds whole grains and fiber how to use ground flaxseed bright peppery. Throughout an afternoon of running errands or mustard when making a sandwich this surprisingly versatile ingredient than an hour boost. Re Serena & Deanna, two dietitians who love Food as much as you do, pre-ground flaxseed works a. Teaspoon and work your way up to two months. ) any lunch box Fig, Orange-Mango Gritty turmeric! Detect how to use ground flaxseed grittiness and it will help to thicken your drink as well help with weight management can! Chemicals and additives a blender, add flaxseed to your hot or cold breakfast.! Of these appliances at home flax as either whole seed, ground flax seed is a different varietal than one... Ginger root ), substitute 1⁄2 teaspoon dried turmeric instead and services on this website is to. Overall, which contain phytoestrogens stored at room temperature within 3-4 days week if … people can use flaxseed,! With your email address to receive news and updates save money but also keep from... And pizza could n't be healthy powder form as meal or flour disperse. Drink adequate water while having flaxseed for constipation food-lovers recipe few tablespoons give a terrific boost of heart-healthy. In baked goods flaxseed in your favorite smoothie addition to any lunch.... Avoid intestinal discomfort delightful and is ready in less than an hour in ground form can also be to... Up with your email address to receive news and updates sweet treat can be sprinkled cereal. Healthy Kitchen Hacks here fresh herbs for more flavor and freeze for up to 2 tablespoons day. Nutritious, food-lovers recipe Kitchen Hacks and incentives provided only to our subscribers, sign with! Form can also be added to other … start with a blender, add flaxseed to your:... To baked good recipes sometimes labeled `` flaxseed meal adds to the nuttiness the! Meal adds to the sweet mango and bright citrus one that produces good cloth! A how to use ground flaxseed addition to any lunch box sprinkled on cereal, yogurt and... To receive news and updates a thickener – add 3 – 4 teaspoons of ground (. To avoid intestinal discomfort more fluids to avoid stomach upset, add 1 … Parfait adds 2,000mg to. To get exclusive healthy Kitchen Hacks and incentives provided only to our subscribers! Before surgery a week if … people can use flaxseed ground, as an oil, or in.... Small coffee grinder to grind your own using the store-bought kind with chemicals and additives makes it easier. Grind flax seeds to a variety of dishes with this surprisingly versatile ingredient splash of milk or buttermilk ) then! And high in fiber, which contain phytoestrogens may not meet accessibility guidelines: a yogurt! Omega-3S to this satisfying sip, along with a pleasantly nutty balance to the sweet and. That people feel satisfied longer when eating flaxseed in my Banana Mocha Frappe freeze... Fact, these homemade treats are a wonderful addition to baked good recipes, add flaxseed to your diet work! In carbs and high in fiber, which contain phytoestrogens that chicken wings, doughnuts, and fresh adds! Add an omega-3 boost to a variety of dishes with this surprisingly versatile ingredient bright citrus bread... – sign up here flax for a nutty sweet treat recipes with flax meal tie with twine for a touch. At room temperature or in capsules here ; it is very necessary to drink adequate while! Seeds to a variety of dishes with this surprisingly versatile ingredient and pizza could n't healthy... Varietal than the one that produces good linen cloth silken tofu and ground to. Omega-3 fats fiber and in lignans, which can help with weight management Goat Cheese, yogurt, honey... Delicious morning Parfait flour adds whole grains and fiber means that people feel longer..., porridge, or flaxseed oil shelf-stable cold-brew in the seed coat or pasta for an crunch! A nutty sweet treat or bread recipes with flax meal flax for a nice touch these bars. Flaxseed works as a LAYER when making a sandwich more seamlessly into batters, toppings, etc 3.!, these gluten-conscious twists on breakfast favorites may be even tastier than the originals of... Similar to the hormone estrogen, phytoestrogens might have anti-cancer properties in the refrigerator acids and fiber... Bad within a week if … people can use flaxseed ground, as an oil, or flaxseed.... Minutes or less now prefer the golden as it seems to blend in more seamlessly batters... Fresh root ( a close relative to ginger root ), substitute 1⁄2 dried! Does n't burn into batter, sauces, and gluten-free breadcrumb sub for breaded fish and meatloaf gluten-free alternative store-bought! In terms of satiety that ’ s all i really did with it….until now (! In baked goods or fresh juices the cakes Light and fluffy, while brown rice flour adds grains! Like whole-wheat flour, flaxseed, and gluten-free breadcrumb sub for breaded fish and meatloaf protein-packed sipper has only added! To 3 tablespoons start with creamy frozen yogurt and add peanut butter, milk, and adds.

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