Lecithin (thickener)
When preparing raw food recipes a time will come when you need to thicken a recipe. Lecithin replaces eggs in the “cooked world”.
Learning to use raw thickeners will help to make all your creations successful creations!
- Lecithin takes the place of eggs in recipes that require mixing of oil/fat and water-based components.
- An essential ingredient for making raw desserts such as Cream Pies and Puddings.
- Be sure to use an organic and NON-genetically modified lecithin.
- In addition to its culinary benefits, lecithin nutritionally supports fat burning, healthy cholesterol and triglyceride levels, cardiovascular health, liver function, nerve function, brain function and memory.
- Lecithin will thicken anything it is added to (allow 10 or more minutes for full thickness).
- Lecithin adds a nice creamy flavor.
- Lecithin can be soy or sunflower based.
- The majority of lecithin is extracted from soy beans meaning it is both vegetarian and vegan friendly.
- Use it in recipes to replace some of the fat content, and it will also improve the moisture and texture of your recipes.
- As an emulsifier, it helps oil-and-water mixtures such as those in gravy, nut butters and soups to blend and remain combined.
- It helps the body utilize certain vitamins such as Vitamin A, B, E, and K. Lecithin granules also help to break down fat and cholesterol into smaller pieces.
- For the suspending and emulsifying properties, it is added to various sauces, gravies, soups, nut butters, and gravies. Lecithin is an important ingredient in chocolate, caramel, confectionary coatings for spattering control, to prevent crystallization, and as an emulsifier.
- Add the lecithin slowly towards the end of any recipe.
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How does it work:
- Make Bubbles: Foams and airs are popular with chefs because they transmit flavor well, thanks to the thousands of air bubbles, without adding a heavy or over-powering element to the dish. They can also add a stunning and unusual visual element to countless dishes from pre-dinner drinks and nibbles to dessert.
- Emulsions: An emulsion is a foam made up of oil particles suspended in a water-based solution such as mayonnaise. Under normal circumstances oil and water separate creating two distinct layers, like awkward strangers at a party but an emulsifier such as lecithin helps to break down these barrier. Think of it like a generously strong rum-punch that quickly breaks down those obstacles and ensures swift and efficient mingling.
- As a result, emulsifiers are ideal for adding to salad dressings to create a more stable preparation.
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In recipes:
To add a creamy texture in salad dressings and gravy…
- Add one teaspoon of granules or a half-teaspoon of liquid lecithin per one cup of salad dressing, gravy or other mixture. Stir vigorously. You will find that as well as maintaining an emulsified mixture, the lecithin will also add a creamy texture to your recipes.
Use in smoothies…
- Add 1/2 teaspoon of liquid lecithin or one tablespoon of granules to one cup of fruit smoothies. Blend until smooth and creamy. Lecithin is a source of B vitamins including choline and inositol, and greatly helps increase absorption of fat-soluble vitamins such as vitamin A.
Use in nut milks…
- Add 1/2 teaspoon of liquid lecithin or one tablespoon of granules to one cup of non-dairy milk drinks. Blend until smooth and creamy.
For added nutrition…
- Add a tablespoon to any cake or pastry recipe for added nutrition.
To reduce oil in recipes…
- Replace only half of the oil and/or butter in your recipe when using lecithin in its liquid form, as liquid lecithin is more concentrated than fats or lecithin granules.
- Replace the oil and/or butter equal part for part when using lecithin granules.
- Combine lecithin with oil and butter in your recipe if you want the taste of butter or oil, but without all of the fat. If using liquid lecithin, only add half the amount of lecithin as the amount of butter or oil you want to leave out of the recipe. If using lecithin granules, substitute the omitted butter or oil equal part for part.
Do you cook?
- Replace each egg in meatball recipes with 1 tablespoon of soy lecithin granules.
- Substitute 1 tablespoon of liquid soya lecithin for each large whole egg in yeast breads. Add one cup of granules per loaf of bread dough, and knead in. Lecithin’s emulsifying properties will interact with gluten, the protein in the flour, to strengthen the gluten network. The dough will rise evenly and the holes created by gas escaping during the yeast process will be small and consistent, ensuring a good texture.
- Many people who strive for a healthy lifestyle cut most or all of the fat from their baking. Reduced-fat food tends to dry out in the oven, you can counteract this with lecithin. Lecithin replaces oils and butter as an emulsifier and keeps food moist. Adding lecithin to standard dough recipes also helps what you are baking retain moisture. Dry lecithin works for some recipes, while others call for a blend of the granules and pureed prunes.
Where can I get it?
- You can purchase lecithin granules at your local health food store or you can order it on-line here.
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Sunflower Lecithin:
This is a great alternative to the soy based lecithin. I for one have to stay away from soy. You can order this on-line through Mountain Organics.
Raw sunflower seed lecithin contains a high level of choline, which breaks up cholesterol in the body and it is vital for the proper functioning of the brain. Unlike soy lecithin, sunflower lecithin is 100% raw! The dark, syrupy lecithin is cold pressed, meaning that no heat or solvents are used during extraction. Sunflower lecithin is useful in maintaining normal cholesterol levels as part of a low cholesterol diet and is also a rich source of phosphatidylcholine for the prevention of gallstones. The high levels of choline are necessary for healthy liver and brain function. Sunflower lecithin is great when added to smoothies, soups and sauces. It also is very useful as a thickening agent.
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Posted on Sunday, December 26th, 2010 at 12:56 pm. Filed under: Special Ingredients RSS 2.0 feed.
Would this be safe for gluten-free diets?
Thanks!
Hello Bridget,
It’s great to hear from you. You asked if lecithin is gluten-free. Soy lecithin is a gluten-free food because it is not made from wheat, rye or barley. While soy lecithin by itself does not contain gluten, additives to lecithin may contain gluten. Therefore, I would research the brand that you are able to purchase. Personally, I have switched over to raw sunflower lecithin because I can’t eat soy products. Which can be found here – http://www.bluemountainorganics.com/by-brand/love-raw-foods/super-foods/sunflower-lecithin-16-oz.
Sunflower Lecithin is 100% raw, non GMO, gluten-free, kosher, and cold pressed. Semi liquid form (like thick honey). There are absolutely no heat or solvents used during extraction.
I hope this helps Bridget, have a great day! amie sue
Hi:
I have been trying to learn how to use the Sunflower Lecithin that you talk about. I have may food Sensitivities along with Celiac Disease. so how much would you use to thicken a 4 quarts of nut or seed milk? Also, could it be used for thickening gravies and how much would be needed for that or for a sauce. Have you ever tought about creating a cook book using this product to help others like me that aren’t quite getting it?
Thank you for your help.
Sincerely,
Cathi G.
Ventura, CA
Cathi,
As far as using lecithin recipes, the amount used will depend on the volume of your recipe and what your end desired result is. I haven’t ever “cooked” with it, only have used in my raw recipes. So, as you can see, this is a difficult question to answer. After doing some Googling about it, I also see that this would be a great thing to further investigate and provide better guidelines regarding how to use it. Until then, if you have a particular recipe that you want to use it in, i would be happy to look it over and see if I can help. amie sue
** I added some more information above. I hope you find it helpful Cathi.
ami-sue, I just went to the site you told us to go to, to order sunflower lecithin, but it said no product. I went to Vermont Fiddle Heads. Could I have done something wrong? I have lecithin powder, it is soy, and not granular.
Like you I try to stay away from soy as much as possible.
Thank-you for your help, I want to try your Key Lime Pie.
Hi Suzie…
It looks like either Vermont Fiddle Heads stopped carrying it or are out of stock. I did find it through Mountain Organics so I attached that link. Have a great evening, amie sue
I’m sorry, I did not read the whole post before writing to you. Again, I am so afraid of making a mistake and not having the right ingredients.
As per your post, what I have will work. Thank-you for being so patient with me.
Suzie
hehe No worries Suzie. That is what I am here for. :) If you use the granular lecithin, go ahead and grind it in a coffee or spice grinder. :) Good luck! You can do it!!! Blessings, amie sue
[...] 3 Tbsp (20 g ) lecithin powder [...]
Hi Amie Sue,
Had trouble finding liquid sunflower lecithin, too. But here is another resource for liquid, organic, non-GMO, raw sunflower lecithin… a product of Spain, and prices are reasonable:
http://www.mysunflowerlecithin.com
Just rec’d my first 16 oz jar – will let you know how your “Key-Lime Pie” recipe turns out using it!
Wonderful Adaria! Thank you for sharing another option with us. I prefer the sunflower myself. I can’t wait to hear how the pie goes. If you have any questions, don’t hesitate to ask. amie sue
Hi. Can lecithin be used alone to hold the ingredients together when making bread in the dehydrator? I use flaxseed meal, but I’m not a big fan of it. I’m trying to find alternatives. Thank you!
Hi Dana,
Lecithin isn’t good for acting like a “glue” in these type of recipes, it is more meant to thicken and emulsify. A few options to use instead of flaxseed is chia seeds and psyllium powder. Have you looked through my bread recipes to see the basic ingredients that I use? I hope you are having a great day, amie sue
I thought chia seeds and psyllium powder would be a good idea, but I didn’t want to try it until I asked :). I made your onion cheese bread and caramelized onion spread yesterday and both were good, but I just wanted a lighter texture than flax seeds for the bread. Thanks so much for the quick response! Good day/night :)!