Flax seeds are teensy tiny nutritional powerhouses. They're absolutely packed with fiber, omega-3 fatty acids, B vitamins, antioxidants, and cancer-fighting lignans. We only need a few teaspoons of seeds a day to benefit from their healthfulness, and happily for us, finding ways to work them into our daily meals is snap.
Flax seed and flax oil have been used in cooking for centuries, and there are records describing its use dating as far back as Ancient Greece. The original superfood, indeed!
The seeds come from the flower of the flax plant. They're a little larger than sesame seeds, range in color from golden-tan to darker brown, and appear flat and shiny. On their own, whole flax seeds have an earthy and nutty flavor. Since proportionally few flax seeds are used in comparison to other ingredients in a recipe, their flavor isn't usually very prominent.
Whole or ground flax seeds can be used in cooking, but grinding makes their nutrients easier to absorb by our bodies. Because the high oil content of flax makes the ground flour turn rancid so quickly (in as little as a week!), it's best to buy whole seeds, store them in the fridge, and grind just what you need for a recipe. Whole flax seeds can be easily ground in a spice grinder.
Whole flax seeds can be slipped into just about anything. They make a great addition to homemade crackers, granola, or even just sprinkled on top of a piece of toast with peanut butter. Ground seeds can go into almost any baked good from sandwich bread to scones without needing to adjust the recipe. When mixed with water, ground flax seeds also make an easy egg substitute.
Give flax seeds a try in these recipes:
• Pumpkin Sunflower Flax Seed Butter • Strawberry-Flax Smoothie from Real Simple • Cranberry Toasted Coconut Flax Seed Oatmeal from Joy the Baker • Banana Date Flax Seed Bread from Cooking Light • Six-Seed Soda Bread from 101 Cookbooks
How do you use flax seeds?
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As a vegetarian, I sprinkle a tablespoon of flax powder daily in my oatmeal (after the oatmeal is cooked) in order to get my omega-3.
Can you shed light on flax seeds' heating point? I heard that flax oil, for example, should not be exposed to any heating, and wonder if that is the case for the powder as well?
Also, it seems that whole flax seeds don't release their nutrients, so one should always think about grinding it in a coffee grinder or buy the oil.
I've always been creeped out by flax seeds--they look like little bugs to me! So another reason for eating them ground, I guess. : )
I keep a bag of Bobs Red Mill ground flaxseed meal in my fridge at all times. I use it in my morning yogurt or oatmeal, smoothies, and sometimes in baked goods. Love this stuff.
Flax seeds aren't good for everyone. They're one of the most potent sources of phytoestrogens and can seriously mess up your hormones. Several years ago I tried them out on a daily basis because I was told they were good for me, and man they gave me horrible cystic acne like you wouldn't believe. Of course it took me forever to make the connection because every source I read said, "they're good for everyone no matter what!" You might think twice about consuming flax if you are estrogen-dominant or have some other hormonal issues.
@SMULTRONSOUL.BLOGSPOT
According to Wikipedia the edible flax oil can be heated to 350F for 2 hours, but the boiled oil (which is used for oiling wood etc.) is highly combustible even without heat.
I've baked with flax seed, without any exploding muffins, so maybe it's just the processed oil that can't take the heat.
My newest favorite power seed is chia. They don't need to be ground for maximum nutrient absorption, and they also contain Omega-3s. Plus, it has a higher amount of fiber and calcium.
I cosign the CHIA, Chicago!!!!!! So much easier than flaxseeds and love the little poppyseed-ish crunch they give to my yogurt and oatmeal. Can put them whole in just about anything, or make a gel by soaking them in water. They don't taste like a thing.
A doctor on NPR mentioned that this is not actually a great source of Omega 3s (either because of content or absorption, can't remember why). Certain types of kelp are better. That's where the fish get their omega 3s from.
DecoGirl, I could not agree more with you - not everything good is good for you. I have been having skin issues for the last three years and finally found out that I have hormone dominance. Been using tea tree oil for everything to disinfect - it turns out, it can increase your estrogen levels, making on deficient in Progesterone, and giving me all sorts of skin conditions...
I add ground flax seeds to my ratatouille
http://www.alwayswithsalt.com/2012/03/token-between-seasons-dinner-post.html
Or to thicken other soups. I add soaked chia to my pestos!
Ground flax is a fantastic egg replacer for vegan/egg free baking. 1Tbsp ground flax whisked with a couple tbsps boiling water = 1 egg. And you can see the consistency really looks and feels like an egg white. It also works well as a binder for gluten free baking and can be used to substitute where xanthan gum or guar gum is called for.
I second decogirl's final comment... Be VERY weary of flax if you have issues with estrogen, flax has a high content of estrogen and can cause problems. Ask your doctor/nutritionist before eating flax if you're sensitive to estrogen.