Flaxseed meal is an excellent source of fiber and omega-3 fatty acids, both of which reduce the risk of heart disease. You can use a 3-to-1 ratio to replace butter or oil with flaxseed meal. Substituting 3 tbsp. flaxseed meal for 1 tbsp. butter increases the calorie content of your recipe slightly because 3 tbsp. flaxseed meal contains 112 calories and 9 g fat compared to 102 calories and 11.5 g fat in 1 tbsp. butter. However, the substitution reduces the saturated fat of your recipe from 7 g to 1 g and adds 6 g fiber and 5 g omega-3 fat.
Determine the amount of butter or oil called for in your recipe.
Multiply the amount of butter or oil by 3. For example, if the recipe calls for 1/3 cup butter, multiply by 3 to equal 1 cup.
Measure the converted amount of flaxseed meal – 1 cup, in the example – and add it when your recipe calls for butter or oil.
- USDA National Nutrient Database for Standard Reference: Seeds, Flaxseed
- USDA National Nutrient Database for Standard Reference: Butter, Salted
- "Circulation"; Diet and Lifestyle Recommendations Revision 2006; Alice H. Lichtenstein, et al.; July 2006
- "The No-Salt, Lowest-Sodium Baking Book"; Donald A. Gazzaniga, et al.; 2004