Second in a series called "Healthy Baking Made Delicious" with nutritious and alternative ingredients. This is the basic "mother" recipe ~ a base ~ for many vegan recipes that will follow.
A Bad Rap and a Good Solution
In the past, healthy desserts have gotten a bad rap for tasting like cardboard. To some, the words healthy and baked goods don't belong in the same sentence. Things have changed in the last few years, as health conscious consumers demand better tasting products. Problem is, the price goes up as soon as the words healthy, diet or vegetarian is added to the label.
How do vegetarians and vegans bake without eggs? Most just buy the store-bought egg replacer on the shelf - effective - but not very nutritious. Flaxseed is a less expensive and healthier substitute for eggs.
Flaxseed is high in Omega-3 fatty acids
"Coronary heart disease is a significant health problem that causes 500,000 deaths annually in the United States. This new qualified health claim for omega-3 fatty acids should help consumers as they work to improve their health by identifying foods that contain these important compounds." said Dr. Lester M. Crawford, Acting FDA Commissioner in the September 8, 2004 U.S. Food and Drug Administration press release.
Flaxseed is high in soluble and insoluble fiber
"Similar to bran, milled flaxseeds provide both soluble and insoluble fiber, and promote regularity and normal functioning of the digestive and intestinal tracts. The water soluble component of fiber (about one-third of total fiber content) helps maintain blood glucose levels and lower blood cholesterol levels." says Spectrum Organics.
Everyone needs fiber to move things through the pipes. Most people don't get enough in their diets every day. The nutrition label on food products now states that you need 25-30 grams of fiber daily. So, how do you get the minimum daily requirement of fiber without becoming an automated rabbit robot?
Tips to increase fiber in your diet:
- Sprinkle on salads and cereal.
- Add to Casseroles and meatloaf.
- Add to fruit smoothies, salad dressing and yogurt.
- Mix into pancake batter, bread dough, and other baked goods.
- And here's the best tip of all, as an Egg-substitute!
Flaxseed Tips and Tools:
- Buy seeds at a health food store and grind them as needed.
- Brown or golden flaxseed can be used raw or toasted for a nutty flavor.
- Flaxseed will go rancid if not stored properly. Store seeds in the freezer or refrigerate.
- The Braun Flaxseed Grinder makes quick work of grinding the flaxseed to a powder.
- An ordinary electric blender.
The Recipe: Flaxseed Egg-Substitute
- 1/2 cup flaxseed
- 1 1/2 cup water
Directions:
- Grind flaxseed to a fine powder in an electric coffee grinder.
- Mix flaxseed and water in blender and blend on high for 2 minutes.
- Chill for 1 hour to set up. It can be used now, but it has a more egg-like consistency if allowed to chill.
- Keep refrigerated up to 3 days.
Using the Flaxseed Mixture:
- 1/4 cup of flax mixture = 1 Egg
- 1 cup of flax mixture = 4 Eggs
Now that you've made this gooey flaxseed mess, what do you do with it? Stay tuned for the on-going series, "Healthy Baking Made Delicious".
Use this flaxseed mixture in:
Vegan Pumpkin Muffins & Banana Muffins
The Best Vegan Blueberry Muffins
Where do you find all these ingredients? Kitchen Supplies for Vegan Bakers
Resource: braun.com
Donna Diegel - Donna Diegel is an experienced baker and published author with more than 25 years of experience in the food industry.
