Why Flax Seed

• Flax seed is naturally rich in oil and healthy fats such as alpha-linoleic and omega-3 fatty acids. The high oil content adds moisture and a nutty richness to foods, much like fats do. However, foods made with flax meal as an oil replacement, such as muffins, pancakes or crackers, may brown more quickly, so pay careful attention during the cooking process.

How Much to Use

• For every 1 part of oil you are replacing, use 3 times the amount of flax meal. For example, replace 1 tablespoon of vegetable oil with 3 tablespoons of flax meal. Add in a small amount of water -- roughly two-thirds of the amount of flax used -- because flax meal is drier than oil. Manufacturer Bob’s Red Mill does not recommend replacing more than half of the oil in a recipe with flax meal, as it can make some foods drier and impart an overly nutty flavor. Flax meal as a replacement for oils is best used in recipes that require small amounts of fats, such as pancakes.

Make Flax Meal

• Purchase ground flax or make it at home. Grind whole seeds into a fine, free-flowing powder in a clean coffee grinder, blender or food processor. Buy ground flax in small packages in grocery stores and health food stores.

Storage Tips

• Whole flax seeds can be stored at room temperature in a sealed container for as long as one year. Their hard shell acts as a natural preservative. However, ground flax can spoil quickly; its high fat content requires storage in a sealed container in a cool environment. Keep homemade or store-bought flax meal in an opaque airtight container in the refrigerator or freezer to minimize exposure to light and heat. Store ground flax in these conditions for roughly 90 days, or grind whole flax seeds when you need them.