flaxseeds

Above from left: ground flaxseeds and whole brown flaxseeds

Not only are these miraculous seeds useful to replace eggs in baked goods due to their binding properties, but are the most concentrated source of omega-3 fatty acids. They are an abundant source of many other important nutrients, such as B vitamins, manganese, magnesium, fiber, and contain plenty of antioxidants. Nutritionists recommend eating 2-3 teaspoons of flaxseeds daily, though they must be ground for the nutrients to be bioavailable (usually I eat mine on oatmeal or cereal). Flaxseed oil supplements are also available, but they lack the fiber and nutrients of real flaxseeds and are much more expensive.

You can buy flaxseed meal in packages from stores, but flaxseeds become rancid much faster once they are ground. So for a longer shelf life and to reduce packaging (not to mention money), buy whole flaxseeds from the bulk section of a natural foods store. The two varieties, golden and brown, are very similar nutritionally, but golden seeds supposedly have a more nutty taste. I prefer using golden flax meal for baked goods because it doesn't speckle them with healthfood-looking flecks. Grind the seeds in small batches using a coffee or spice grinder and store the ground flax in the freezer for only a few weeks at a time. Whole flaxseeds can be stored for up to a year at room temperature in a cool, dry place, but to be on the safe side, you can also refrigerate or freeze them.

Because flaxseeds have a nutty taste, they particularly benefit baked goods that do not have a delicate flavor, such as pancakes, french toast, waffles, bran muffins, whole grain breads, and oatmeal cookies.

1 tablespoon of ground flax whisked with 3 tablespoons of water roughly equals one egg in most recipes. I usually whisk these together vigorously by hand, but they can also be blended. The high quantities of soluble fiber in flax adds structure to baked goods.