How to Cook With Flax Meal
Flaxseed meal is a great alternative to flour, especially for those requiring a gluten-free diet. If you do not have issues with gluten, flaxseed meal can still be incorporated into many recipes for its added health benefits. Flaxseed is high in protein and soluble fiber, low in carbohydrates and contains healthy omega-3 fats and a high content of vitamins and minerals. Adding flax meal to recipes will add texture, increase moisture and enhance flavor. Additionally, flax meal can be used to replace fat, flour and eggs in most recipes.
Instructions
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How to Replace Eggs with Flaxseed Meal
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1
Add 1 tbsp. flaxseed meal to 3 tbsp. water.
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2
Allow flax meal to absorb for 3 to 5 minutes.
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3
Use this flaxseed meal and water mixture to replace 1 egg.
How to Replace Fat with Flaxseed Meal
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4
Measure 3 tbsp. flaxseed meal to 1 tbsp. fat (butter, oil or margarine).
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5
Add 1 tbsp. water or other liquid, such as broth, milk, juice (depending on the dish) to 3 tbsp. flaxseed meal.
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6
Use this flaxseed meal/liquid to replace 1 tbsp. fat.
How to Replace Flour with Flaxseed Meal
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7
Replace up to 20 percent of flour with flaxseed meal by reducing the amount of fat and increasing the amount of yeast.
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8
Reduce the recommended amount of fat by 1 to 2 tbsp.
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9
Increase the recommended amount of yeast by 1/4 the amount the recipe calls for.
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10
Omit 3 to 4 tbsp. of flour for each cup of flour and replace that same amount with flaxseed meal.
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1
Tips & Warnings
Ground flaxseed meal can go rancid quickly. It is recommended to purchase whole flaxseed and use a coffee grinder to grind what is needed as necessary. Refrigerate both the whole flaxseed and the ground flaxseed meal.
Switching to flaxseed meal may require gradual substitutions as too much flaxseed meal added to the diet too quickly may cause stomach upset due to the high fiber content.
