This level is generally more than met in varied diets since fats from vegetables are particularly rich sources of linoleic acid. However, whole flax seeds are not usually digested well by the body and linolenic acid is very unstable and goes rancid quickly. You should either use cold-pressed flax seed oil that is no more than 3 months old, or freshly ground flax seeds. You may eat them raw or use them as an egg replacement in baked goods. Some like to add ground flax seed to their breakfast cereal or to make a vinaigrette with flax oil and add it to salad.
Balsamic vinegar is a popular braising liquid.
Note that food often tastes more bland when cooking without fat and the quantity of spices should usually be increased. Replacing fat in baked goods. Many find that a better product is obtained by diluting the substitute with water rather than using it full strength. When using fruit purees you will also generally need to decrease the sugar. Note that the fatfree product will be noticeably different than the fatted version.