FLAX SEED
One of the best plant-based sources of Omega 3s and high in fiber. Can be used as an egg substitute in some baked goods and sometimes as a thickener. Although the seeds will last quite awhile on the shelf, they should be ground before consumption (unground seeds are not digested.) Once ground they can start to go bad in a month or so.

CHIA SEED
Similar to Flax Seed, but higher in Omega 3s. Can be used as an egg substitute. However, I do not like the consistency. Grinding it helps in some recipes (though it is not essential for digestion.) It can be used as a substitute for flax in a 1:1 ratio. However, despite its great nutrition I seldom use it except in my seeded bread and crackers where its texture is not a problem.

PUMPKIN SEEDS
Shelled pumpkin seeds can be ground and used as an alternative for almond flour. You can quickly grind small batches in a coffee grinder and within just a few minutes have enough pumpkin seed flour to bake a loaf of bread, pizza crust, brownies, or most other baked goods. When substituting for almond flour, use 75% ground pumpkin seeds and 25% ground flax seed. (To make measuring easier, I weigh the pumpkin seeds before grinding. Three ounces of pumpkin seeds and ¼ cup ground flax seeds is the same as one cup of almond flour.)

PSYLLIUM HUSKS
High in fiber psyllium acts as a binder and thickener in a lot of my baked goods. Combined with ground flax seeds it works as an alternative to eggs in vegan baked goods. I usually buy this in the health and body department (it’s a fiber supplement.) You can use it as is, but it gives a coarse texture to bake goods. I grind it into a powder to avoid texture issues. You can also buy it pre-ground as a powder, often in the bulk foods section.

COCONUT SUGAR
Ground coconut sugar works as an alternative to powdered white sugar. It still imparts a caramel-like taste, which does not work for some recipes, but for other recipes it adds just the right flavor.

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