Do any of you add flax seed to baked goods? I bought some at the store today because it was boasting of Omega-3s and since I don't eat fish I figured it would be a good way to get some in besides eating walnuts. I added a quarter cup to the oatmeal bars I made today so we'll see tomorrow how they came out, if you can notice a difference in taste or not.
Do any of you have good tips for using the flax seed?
Just remember to keep them in the fridge or freezer (even better) as they go rancid.
Flax seed is best ground so the nutrients can be released more easily. If you use them whole, they are still great fibre but pass through your system without giving you the full benefit of the Omega 3.
I'm a big fan of flaxseed, and try to add it to almost everything. Ground flaxseed is much better for you, though, than whole flax. Whole flaxseed doesn't break down, it simply passes through the body, so you don't absorb all the nutrients. You can grind the seeds yourself, but it's a lot more convenient to buy it already ground. Be sure to store it in the fridge.
It's great in the oatmeal bars!
Thanks, Ruth. Before I had even finished reading your post I put the box in the freezer! I got the "milled" flax seed, which looks ground. It says on the box how the Omega-3s are more easily released because it's ground, so that must be what you're talking about.
How much and how often do you use it? There are 60 calories and 5 grams of fat in just 2 tablespoons, so I don't want to overdo it!
How much do you put in the oatmeal bars, Linda? I used a quarter cup because there was a muffin recipe on the box that used a quarter cup so I figured that would be a round-about good amount.
I often use flax to replace eggs in baked goods, so you lose the animal fats, cholesterol and calories in the egg and replace it with the more nutritious stuff in the flax seeds. It works best in recipes that are kind of "healthy" tasting, for lack of a better word. Good for muffins and banana bread and the like. Per each egg called for, I grind 1 T whole seeds (I have an extra coffee grinder I use only for spices and seeds) and mix with 3 T water on high speed with a hand mixer until the mixture becomes thick and glutinous. You could use 2 T pre-ground or milled instead of grinding your own, for some reason 1 T whole seeds ends up being about 2 T volume of ground seed.
Thanks, Shananigans! Do you mix the ground flax seed with water, too, or just if you've ground it yourself? I usually use egg whites in baking, but I might try this, too.
Kara
P.S. I'm a vegetarian, too - seventeen years and counting!
Yes, whether using pre-ground or grinding yourself you want to end up with a 2 T ground flax to 3 T water ratio per egg. I don't even buy eggs anymore, I have found a way to substitute other things for them in almost everything I make.
The otameal bars sound good tomandkara. Could you post the recipe? I assume they are for phase 2?I am not on phase 2 yet, a few more days. Do I have to use flax seed?
Flax seed?
I sprinkle about a tablespoon on cereal or into bean salads.
