Although small, flax seeds are rich in nutrients and have a pleasant nutty taste. A single tablespoon of flaxseed provides the body with approximately 1,600 mg of valuable omega-3 fatty acids, an amount 3 times higher than the minimum daily limit recommended by experts; this makes them one of the best sources of omega-3s for those who don't routinely eat fish. The benefits of flaxseed include a healthier heart, a smoother bowel, and potential protection from certain types of cancer. You can grind them into a powder to use in the kitchen, drink the oil or take a supplement based on these precious seeds.
Steps
Method 1 of 3: Prepare the Flax Seeds
Step 1. Leave them whole
Being very small they can be easily added to different dishes. However, note that if you want to use them whole you have to chew them well to have access to the beneficial substances contained within their small shell. Flax seeds can be stored at room temperature for up to 6 months, while in the refrigerator they will last up to a year.
Step 2. Grind them
Omega-3 fatty acids are found within flax seeds, so you need to open them to access their nutritional value. You can grind them using a spice grinder or a coffee grinder to ensure maximum benefit. Once ground, you can store them at room temperature for a week or in the refrigerator for up to 2 months.
Step 3. Take them in the form of a dietary supplement
If you want to benefit from their many properties without burdening yourself with the taste and the hassle of adding them to food, the simplest solution is to buy a flaxseed oil supplement and take one tablet a day.
Step 4. Drink flaxseed oil
You can add it to a drink of your choice. The oil has the same nutty aftertaste as the seeds, but is much more versatile.
Step 5. Use 2-3 tablespoons of seeds per serving
If you want to eat them whole, this amount can offer you ample benefits without affecting the taste of the food.
Method 2 of 3: Add Flax Seeds to Sweet Foods
Step 1. Add them to your breakfast cereals
Thanks to the nutty aftertaste, flax seeds can make your usual bowl of cereal more inviting. Try adding some fresh berries as well to further enrich the taste.
Step 2. Eat them with yogurt, apple puree, or other creamy food
Add them whole for a crunchy note and extra health benefits.
Step 3. Incorporate them into the bread or muffin dough
Follow the recipe and add about 35-40g of flaxseed to each batch. The finished products will have an even more crunchy and appetizing texture.
- You can also mix ground flax seeds with water and use them as an egg substitute.
- Respect the following doses: 1 tablespoon of ground flax seeds mixed with 3 tablespoons of water to replace an egg.
Step 4. Add flax seeds to your smoothies
The nutty taste goes perfectly with that of fresh fruit. Increase the fiber content of your smoothies by adding a tablespoon of flaxseed each time.
Step 5. Add them to the French toast
When you feel like having a different breakfast than usual, beat the eggs, add the flax seeds and soak the slices of bread before frying them in the pan. Flax seeds will crunch under your teeth along with bread and their nutty taste will perfectly match that of butter. If you prefer, you can use them in powder rather than whole.
Step 6. Add them to the cookie dough
Or sprinkle them on the cookies just before baking. Flaxseeds work well with ingredients that have a thick consistency, such as dried or dehydrated fruit and oat flakes.
Method 3 of 3: Add Flax Seeds to Salty Foods
Step 1. Sprinkle them on the salad
More and more nuts are added to salad dressing, and flax seeds can provide a similar result in terms of taste. In particular, dark green leafy vegetables, such as spinach, go well with flax seeds.
Step 2. Use them to create a crispy crust around the meat or vegetables
Add them to breadcrumbs, batter or spices to add an extra crunch and flavor to the breading of meat or vegetables.
Step 3. Add them to the mixture of meatballs, meatloaf or stews
If you are forced to disguise them for your family to eat, the simplest solution is to add them to a dish made up of many ingredients so that everyone can benefit from them without even noticing.
Step 4. Use them when baking bread, bread sticks or other salty baked goods
Add them to the dough to increase the nutritional value of the preparation.
Warnings
- When taken in excessive quantities, flax seeds have a laxative effect. Be careful not to exceed the recommended doses.
- Raw flax seeds (whole or ground) contain large amounts of hydrogen cyanide, of which cyanide is a derivative, so don't eat more than two tablespoons a day. The heat destroys the hydrogen cyanide, so you can toast them if you are concerned about their toxicity.
Advice
- Eating flax seeds whole may not be able to reap the same benefits as when you grind them, as the shell is difficult to digest. However, there is no scientific evidence that clearly documents that one is better than the other.
- Put the flax seeds in a dark container and store them in the refrigerator.
- Flaxseed oil has a rather short shelf life even when stored in the refrigerator, so try to use it as quickly as possible. Do not buy it in large quantities to avoid the risk of having to throw it away.
