Flaxseed

What Is Flaxseed?

Flaxseed is the shiny, oval, brown or golden seed of the fibrous flax plant (Linum usitatissimum). Used as food for a long time, this seed is known for its plant-based omega-3 (ALA) and fiber content; it has a mild nutty flavor.

Since whole seeds can largely pass through the digestive system undigested, they are generally used ground to better benefit from their nutrients. It's used in bread, crackers, salads and mixes.

Nutritional Value of Flaxseed

Flaxseed is a dense seed with about 534 kcal per 100 g; it contains high fiber, plant-based omega-3 (ALA) and some protein. It's used in small amounts (one or two tbsp); values are approximate.

How Should Flaxseed Be Consumed?

Flaxseed should be consumed in small amounts, preferably ground (or added to liquid recipes); it's recommended to use it along with plenty of water intake. It's regarded as a small part of a balanced diet.

This information is general; flaxseed is a food, not a substitute for medical treatment.

How Is Flaxseed Selected?

Good flaxseed is dry, shiny, clean and not rancid. Since ground flaxseed turns rancid faster on contact with air, freshly ground or properly stored product should be preferred; moist-rancid products should not be purchased.

• Should be dry, shiny and clean
• Should not smell rancid
• Ground form should be fresh/properly stored

How Is Flaxseed Stored?

Whole flaxseed keeps for a long time in a sealed jar in a cool, dry place. Ground flaxseed turns rancid faster, so it should be stored in the fridge, sealed, and consumed soon.

Using Flaxseed in the Kitchen

Flaxseed is used most in bread-cracker dough, oats-granola, yogurt-smoothies, on top of salads, and in some recipes as a binder in place of egg (ground and mixed with water). Its ground form mixes easily into batter and adds a nutty flavor.

Why Is Flaxseed Ground?

Since the whole seed mostly passes through undigested due to its hard shell, grinding it is recommended to better benefit from its nutrients; ground flax also mixes more easily into batter.

Frequently Asked Questions

Is flaxseed used whole or ground?

The ground form is recommended to better benefit from its nutrients; however, since ground flax turns rancid quickly, freshly grinding it and storing it cold is good practice.

Is flaxseed used instead of egg?

When ground flaxseed is mixed with water and gains a gel-like consistency, it can be used as a binder instead of egg in some vegan batter recipes.

Is there a difference between golden flax and brown flax?

There's no major difference besides color; both have a similar nutrient profile. Golden flax is visually lighter in color, and usage is the same.