Have You Ever Had a Flax Seed Egg?
There are so many vegan baked goods out there, and they are DE – LISH!! Have you ever wondered how such great desserts like oatmeal cookies, apple pie, cakes and muffins could be baked vegan without using real eggs? Well, let me introduce you to the “flax seed egg“. Right about now you’re probably asking the question, what does that even mean and what does that look like??
Well here it is:
The cool thing about flax seeds is that if you grind them up, add water and stir; the mixture forms a thick consistency just like an egg does when beaten. It is because of the gelatinous-like properties in flax and its bountiful fatty acid content that makes it thicken like an egg. When this is placed in baked-goods, it’s just as if you have added a regular chicken egg. So how is this done? The recipe is sooo simple:
1 egg = 1 tablespoon of flax ground + 3 tablespoons of water –> stir until thick and smooth
This is a quick and easy recipe that is great in vegan pancakes! If ever you’re baking or cooking and the ingredients require an egg, try the flax seed egg and be impressed. 😀
Did I mention the nutritional value of the flax seed as well? Flax seeds are a wonderful source of Omega-3’s, which are polyunsaturated fats that are great for brain function, mental health, reducing overall inflammation in the body and a whole host of other benefits. There is a whopping 38325 mg (or 3.83 g) of Omega-3’s in one cup of flax seeds (1). In addition, did you know that the lower the intake of the ratio of Omega-6:Omega-3 in the body, the more the body is in an anti-inflammatory zone? It has been found that a ratio of 2.5:1 Omega-6 : Omega-3 reduced rectal cell growth in colon cancer patients (2). In the Western diet, we typically take in about 15:1 ratio of Omega-6: Omega-3, which leads to inflammatory diseases such as autoimmune diseases, diabetes and cancer (2). What does this mean, well for every volume of omega-6 you ingest (which can be obtained from nuts, cereals and grains), try to double the omega-3 intake.
Stock up on your flax seeds, chia seeds, walnuts and spinach, just to name a few good plant-based sources of Omega-3. A basic rule of thumb is to aim to take in more than you normally do. Most people (especially in North America) take in too little of Omega-3’s in a day. Increase your intake by sprinkling some ground flax or whole chia seeds in your spinach salad, put them in your smoothies, or throw some walnuts in your oatmeal.
Can you overdo it and eat too much Omega-3? Well, you probably won’t, there is enough fiber in these foods (as suggested above) that it will likely stop you from over eating it. Notice I mentioned eating your Omega-3’s and not supplementing them. When supplementing, there is a risk of taking too much especially with fat-based supplements. Though there is no upper limit at which potential adverse health risks occur when consuming Omega-3’s, it is suggested for a safe guard for adults that no more than 1.2 percent of your total caloric intake be consumed for the day (3).
For infants 0 – 12 months an adequate intake of 0.5 mg of Omega-3 is enough for them, and best taken in food form (3). For 0 – 6 months, nothing beats breast milk, so as long as Mommy is eating some Omega – 3’s, baby will get some too!
So are there any contraindications?? It is important to note that if you’re taking medications such as blood thinners as prescribed by your doctor, then you should consult your physician on how much is too much for you. Otherwise, get your Omega-3 on! Your cells will love you for it, cause every cell can use omega 3’s to repair their cell membranes , and even make new cells.
Enjoy your Omega-3’s today!!
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1. (2014, Feb 1). Self Nutrition Data Know What You Eat. Retrieved from: http://nutritiondata.self.com/facts/nut-and-seed-products/3163/2.
2. Simopoulos, A.P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacotherapy: 56(8):365-379. Retrieved from: https://www.ncbi.nlm.nih.gov/pubmed/12442909
3. Ulmer, G. (2014, Jan 15). The Maximum amount of Omega-3 for a day. Retrieved from: http://www.livestrong.com/article/292179-the-best-ratio-of-carbs-fat-and-fiber-for-a-healthy-die/