ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

5 Ways to Get Ground Flaxseed Meal into Your Family's Diet

Updated on October 1, 2013

America's new staple in the pantry, Ground Flaxseed Meal

Ground flaxseed is a staple in our house now. I started using it in my own meals to get more Omega-3's in my diet and found it an easy thing to also add into my very picky 8 year-old's meal plan. First of all, ground flaxseed meal (or sometimes referred to as a flour) does not in of itself contain omega-3s. It contains alpha-linolenic acid (ALA) which our bodies then convert to omega-3 fatty acids. You can find these same omega-3s in the oilier varieties of fish, however it is not recommended that people eat too many of these fish in a week's time due to the high possibility of consuming too many pollutants and/or mercury. Plus, if you are a parent of a picky eater, fish may be out of the question entirely!

You can use ground flaxseed meal as a substitute for flour, use it for baking or frying. You can sprinkle it on foods and even use it as a substitute for egg! (This has come in very handy when I thought we had a full dozen in the fridge and I'm in the middle of making a recipe!)

The flaxseed is ground so fine, that is can be barely detectable to those little ones (or big ones, for that matter) who are sensitive to tastes, texture or visual changes in their food.

There are some possible side effects from the use of flaxseed meal that you should be aware of so if you are pregnant or breastfeeding, have diabetes, or gastrointestinal issues make sure you do your research. This article is a good start, but please talk to your medical professional if you have any concerns before using ground flaxseed meal. The article also talks about the benefits of the use of flaxseed in your diet. http://myhealthbynature.com/flax-seed-benefits-and-side-effects/ which include boosting metabolism and fighting metabolism. On a recent trip to my hairdresser, she confirmed another benefit of eating flaxseed meal regularly, that it was also making my hair thicker! http://www.top10homeremedies.com/how-to/how-to-get-thicker-hair-naturally.html

5 Ways to get flaxseed meal into your kids food.(without being detected!)

I have to keep my goings-on this department very hush-hush, lest my little man think that something is up! So I have listed 5 ways that I use the ground flaxseed in meal preparations.

1) Substitution for Egg

When frying, or baking, if the recipe calls for egg, I use the flaxseed meal as a substitute. The recipe for this substitution is usually listed somewhere on the packaging. I have seen it on several different brands but the most popular one found in the supermarket is Bob's Red Mill. It is usually in the baking section, but you can ask customer service where it is in your particular market. The recipe varies by brand but there will be some ratio of the meal flour to water as the equivalent to one egg. I just mix it in the bowl and let it sit for a few minutes. Sometimes you have to temper the water to meal ratio to get the consistency you are looking for, but it is easy enough to do by eye. One thing I would like to mention is that if you are using flaxseed meal as a substitute for egg in baking, you could wind up with a little moister cake, muffin, bread etc. I have used it successfully in boxed cake mix and brownie mix however I have not tried it with cookies.

2) An Additive to Baking

Just substituting the flaxseed meal for egg isn't really enough of the ALA to make much of a difference in your diet in my opinion, typically only using 2 tablespoons of the flour to bake a couple dozen cupcakes. I will always invariably sprinkle in another few tablespoons into the batters dry. It doesn't seem to affect the texture at all this way, so if you want to skip the egg substitution, and go right for the flaxseed sprinkling method, go ahead.

3) Sprinkle into any foods.

The reason I sat down to write this article tonight, is that I successfully sprinkled the flaxseed meal into buttered egg noodles with parsley and parmesan cheese, one of my son's absolute favorite recipes, at tonight's dinner. That being said, here is a list of other foods that I used the sprinkle method on and it went undetected by my Picky Pete.

  • Peanut Butter and Jelly Sandwiches
  • Pancakes - any kind. Plain, blueberry, chocolate chip, banana, etc. Just sprinkle into the batter.
  • French Toast
  • Spaghetti
  • Meatballs (sprinkle and egg substitution!)
  • Meatloaf
  • Pizza
  • Bagels with cream cheese
  • Toast with butter and jelly
  • Make your own granola bars

4) Breading

If you are breading something for frying, chicken, pork chops etc, It is easy to add to whatever you are using for the crust. See below for my Flaxseed Parmesan Crusted Chicken Recipe

5) Smoothies

This is my absolute favorite method, but that is the one part of breakfast or snack that I can add a whole host of good stuff into! I put fiber powder, high protein yogurts, fruits, herbal tonics and of course flaxseed meal into them and they are delicious! I secretly high five myself in my mind when I see an empty smoothie cup in the sink. Just sprinkle as much as you think you can get away with into the blender. ;-)


Click thumbnail to view full-size

Parmesan Crusted Chicken Parmesan with Flaxseed Meal

Prep time: 15 min
Cook time: 10 min
Ready in: 25 min
Yields: 2-4 servings

Ingredients

  • 1 TBSP King Arthur Flaxseed Meal
  • 5 TBSP Water
  • 1 Pound Boneless Chicken Breast Tenderloins, trimmed and rinsed
  • 1 Cup Plain Bread Crumbs
  • 1/4 Cup Grated Parmesan Cheese
  • 1 tsp Dried Basil
  • 1 tsp Dried Oregano
  • 1 TBSP Garlic Powder
  • 3 TBSP King Arthur Flaxsee Meal
  • 1 1/2 cups Tomato, Spaghetti or Marinara Sauce
  • Parmesan Cheese, to garnish
  • Whole Fresh Basil Leaf, to garnish
  • 1/2 cup Frying Oil

Recipe Instructions

  1. In a small bowl, prepare egg substitute as described on package. For this recipe we mixed 1 TBSP of flaxseed meal with 7 TBSP of water. Mix well with fork and set aside.
  2. In medium bowl, prepare breading mixture. Combine bread crumbs, dried herbs, garlic salt, parmesan cheese and flax seed meal. Mix all dry ingredients together until well blended.
  3. Heat frying oil in large skillet over medium-high heat. Meanwhile, heat up marinara sauce in a small saucepan until hot.
  4. Begin to prepare chicken by first dipping it into the flaxseed wash (egg substitute) and then coating well in breading mixture. Add pieces individually and carefully to hot oil. Cook until golden brown, about 5-7 minutes then turn over and finish cooking on other side for another 4-6 minutes making sure that chicken bounces back to the touch to ensure it is cooked thoroughly. Remove from heat, to paper towel lined plates to remove extra oil.
  5. Move chicken to plate and pour marinara sauce on top. Sprinkle with remaining parmesan cheese and garnish with sprig of fresh basil.

Rate This Recipe

5 stars from 1 rating of Flaxseed Parmesan Crusted Chicken Parmesan

Comments

    0 of 8192 characters used
    Post Comment

    • RTalloni profile image

      RTalloni 

      4 years ago from the short journey

      Good ideas here. I'm very much looking forward to using this chicken recipe soon. Linking to one of my flax seed hubs and pinning to Ways w/ Food: Eggs, Fish, Meats board.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)