The flax egg is something I didn’t know about until I really got into plant based cooking. This very simple flax egg recipe really does come in handy in so many different baking recipes. To the untrained user, this recipe can seem so miniscule you don’t need to know more. That’s inaccurate. To use the flax egg to its fullest potential you need to know more than its components. You also need to know what flax actually is before using it in your recipes.
What is Flaxseed?
Flaxseed, also known as “flax” or “linseed” is a flowering plant.Likely to have originated in Egypt,this plant grows to be around 2 feet tall and is cultivated all around the world. As a matter of fact, now days this plant is only grown for cultivation, we don’t know of any more wild flax.
In the cooler parts of the world, this ingredient is cultivated as a food and also as a fiber crop. In western civilization, we know this fiber crop as “linen”. Yes, that’s right! We use this seed in bed sheets, tablecloths, and much more. Which makes a lot of sense due to the fact that the fibers from the flax plant are 2-3 times stronger than cotton!Cotton still took over in the mid-20th century, forcing flax cultivators to revert to cultivating the seeds of the flax plant.
For a long time flaxseed was used in various food products. You could come across flaxseed in cereal, breads, and the recently popular flax egg recipe. The seeds are also crushed and cold pressed to release an almost equally popular byproduct. The byproduct is called“Linseed oil”, or flaxseed oil, and has an array of usesranging from multivitamins to hardwood floor polish.
What Is a Flax Egg?
A flax egg is a substitute to the chicken egg is mainstream baking. Typically the flax egg consists of two components, ground flaxseed (flaxseed meal) and water. Once combined, the gelatinous nature of the flaxseed congeals over a short period and creates an “egg-like” mixture.
This egg replacement is commonly used in the diet community, more specifically, vegan cooking. Although widely used to execute vegan recipes, but this concoction is also utilized by people with other dietary restrictions or just health conscious “foodies”.
Flax Egg Nutrition
Obviouslythe flax egg gets its nutrition from the flaxseed, being that the other ingredient is water. With that being said, flaxseed is still a nutrient powerhouse with multiple benefits to follow!
One of the more popular uses for the flaxseed resides in its oil. The flaxseed oil is packed with omega-3 fatty acids. This is particularly important for vegans/vegetarians because omega-3s are hard to come by without eating animal protein.
Lets not stop there! These little seeds still have a lot more nutrients to offer. In just 2 tablespoons of flax seed you get 4-5 grams of plant based protein, 6 grams of fiber, and almost 20% of your daily recommended intake of other nutrients.
Flax is high in potent antioxidants. Antioxidants such as polyphenols are found in abundance. These antioxidants a linked to reducing the risk of diseases; like cancer and heart disease. The good fats also help the heart by artery hardening prevention, lowering LDL cholesterol, and stroke prevention.
There are a couple more potential health benefits flax has to offer. Flax seed may also help reduce the risk of cancer and diabetes. Further studies need to be done to say for sure, but nevertheless, flax is an awesome ingredient to use.
Flax Egg Ratio
When it comes to the flax egg there are a couple ratios you need to be aware of. These ratios are important to remember when it comes to alternative baking ingredients in the future.
First off, if you have an awesome recipe but it calls for regular eggs; then you can use the flax egg. The ratio to convert egg to flax egg, generally speaking, is 1:1. Be warned that substituting an egg with a flax egg in some recipes will not yield the exact same results. We will get into that in a second.
The second ratio to consider is an important one. The ratio of making a flax egg! This ratio is very easy to remember, and it is best to remember in case you are in a bind. The ratio for making a flax egg is 1 part flaxseed to 2.5 parts water.
These ratios may differ from recipe to recipe depending on what you are baking. It is also smart to recognize what regular eggs do for particular recipes, so you understand what you are replacing in non-vegan recipes .
How To Make a Flax Egg Recipe?
You get the most from your flax, in every way, when its ground. Unground, it is likely to not to gelatinizethe water and pass through your digestive tract undigested. So first things first, you will need to grind your flax or just buy ground flax seed.
Once you have obtained your ground flaxseed, or flax meal, you can make your flax egg. To make the flax egg, you simply mix your ground flaxseed with water. You will need to set the mixture aside for 10-15 minutes to get the full congeal effect. That’s really it. It’s a two step process. Mix your ingredients and wait for them to thicken up. The mixture should resemble a whisked raw egg.
Flax Eggs Tricks and Tips
The flax egg is all about the proper ratio, so be sure to measure correctly and don’t cut corners!
Choosing your flax is simple because there aren’t to many options. Typically, you will only need to choose from brown flax vs. golden flax. Brown flax is the more common flax seed, and also more nutritious.This seed is sold whole or ground, but when using in your recipes you can see it very clearly. On the other hand,the golden seeds are hidden very easily due to their color. The golden seeds can be found at a health food store, but are only sold in seed form.
Popular brands include: Viva Naturals, Now Foods, and Bobs Red Mill.
Upon mixing the ground flax with water, it takes a good 10-15 minutes to congeal properly. Be sure to wait the whole 10-15 minutes or the flax egg will not work properly.
Warm water works best when making a flax egg. Be sure the water is warm and you have the right amount ready.
Flax Egg Recipe
Yields: 1 flax egg
Prep Time: 15 minutes
1 Tbsp Flaxseed, Ground
2 ½ Tbsp Water, warm
- In a small container, combine all ingredients and mix thoroughly.
- Set aside for 15 minutes to get full congealing effect.
Flax Egg Substitution
If for some reason you don’t want use the flax eggs, but you still need to replace eggs in a recipe then there are alternatives. To replace a flax egg in a recipe you can use one of the examples below, but you need to analyze what your replacing in the recipe. Is it the binder? Leavening agent? Do your research be for committing.
- 3 Tbsp Aquafaba
- ¼ cup mashed Avocado
- ¼ cup mashed Banana
- 1 Tbsp White Vinegar + 1 tsp Baking Soda
- ¼ cup Vegan Buttermilk
- ¼ cup nondairy yogurt
- 3 Tbsp creamy nut butter
- ¼ cup applesauce
- 1 Tbsp Soy Protein Powder + 3 Tbsp water
- 1 tbsp ground chia + 1/3 cup water
- How do I grind the flax seed if I don’t have ground?
One way I like to use is a spice grinder. Especially if I’m using smaller amounts. It you are grinding a larger amount, like a cup or more, just use a blender. Make sure to let it run for a minute or two.
- How long can you keep a flax egg?
You can keep in in the fridge for about 1-2 days. Be sure to keep it in an airtight container. Since they are so easy and quick to make, I recommend making it when you need it.
- Can I use flax eggs in recipes other than baking?
I have never used a flax egg in any other recipe type. I bet you could use it as a breading agent. I wouldn’t go scrambling it in the morning though!
Sass, C., & Sass, C. (2019, October 22). 10 Health Benefits of Flaxseed, According to a Nutritionist. Retrieved December 10, 2020, from https://www.health.com/nutrition/flaxseed-benefits
Lawler, M., Bedosky, L., Rapaport, L., Millard, E., & Salomon, S. (n.d.). What Is Flaxseed? Nutrition, Benefits, Types, and How to Eat: Everyday Health. Retrieved December 10, 2020, from https://www.everydayhealth.com/diet/flaxseed-what-superfood-offers-how-add-it-your-diet/