There are many ways to eat flaxseeds—tiny, golden-brown seeds from the flax plant (Linum usitatissimum). You can eat them whole, ground, or in flaxseed oil.
It is typically easier to digest ground flaxseeds. You can enjoy it in smoothies, yogurt, oatmeal, or baked goods.
1. Sprinkle on Oatmeal
Sprinkle 1–2 tablespoons on top of cooked oats and stir them in to increase the nutritional value. You can also add flaxseeds to the oats while they cook, or mix them in with honey, nuts, or fruits.
Flaxseeds can add a mild, nutty flavor and can subtly enhance cooked oats’ texture.
2. Add to Cold Breakfast Cereal
Sprinkle 1-2 tablespoons of ground flaxseeds over a cereal of choice. Their mild flavor pairs well with various whole-grain cereals.
3. Blend Into Smoothies
In addition to your usual smoothie ingredients like fruits, vegetables, and protein, add 1-2 tablespoons of ground flaxseeds to boost its benefits.
Ground flaxseeds blend easily into smoothies without significantly affecting the texture.
4. Add to Baked Goods
You can easily add ground flaxseeds into baked goods for essential nutrients and flavor. Flaxseeds work well in recipes for cookies, pancakes, muffins, bread, and more.
Replace a small portion of the flour with 1-2 tablespoons of ground flaxseeds, or add them directly to the batter. Some recipes may require trial and error to find the correct ratios.
5. Mix Into Condiments
You can add flaxseeds to mayonnaise, mustard, salad dressings, vinaigrettes, guacamole, or chickpea hummus. Stir 1–2 tablespoons of ground flaxseeds into store-bought or homemade condiments.
6. Use as an Egg Substitute
Flaxseeds are a common egg substitute, especially in vegan or allergy-friendly recipes. They can work as an egg replacer in muffins, pancakes, and cookies.
To replace one egg, mix 1 tablespoon of ground flaxseed with 3 tablespoons of water. Allow the mixture to sit for 5-10 minutes or until it forms a gel-like consistency. The flax egg works by binding ingredients together, similar to regular eggs.
7. Sprinkle Atop Savory Dishes
Flaxseeds can also enhance savory dishes with their subtle flavor and nutritional benefits. Sprinkle ground flaxseeds over salads, add them to grain bowls, or mix them into soups and stews.
Flaxseeds can also be mixed into burgers, hash, and meatballs as a binding agent.
8. Add to Yogurt Parfaits
Sprinkle 1-2 tablespoons of ground flaxseeds on top of the yogurt. Add layers of other ingredients, such as fruits, granola, and nuts.
Flaxseeds are available in three major forms: whole, ground, and in flaxseed oil. Whole and ground flaxseeds are the most popular.
1. Whole Flaxseeds
Whole flaxseeds are rich in fiber, healthy fats, and antioxidants like lignans. Their hard outer shell can make it hard for them to digest and absorb their nutrients effectively.
2. Ground Flaxseeds
Grinding flaxseeds breaks the seed coat barrier, which makes them easier to digest. It also makes them more sensitive to oxidation or spoiling.
3. Flaxseed Oil
Flaxseed oil is the most concentrated source of healthy fats like alpha-linolenic acid (ALA), but it lacks fiber and lignans.
To grind flaxseeds at home, you will need a coffee grinder, food processor, or blender.
Steps to grind flaxseeds include:
- Measure flaxseeds, and add them to the grinder or blender. Most small devices can easily grind 1-2 tablespoons at a time.
- Pulse the flaxseeds until you have a fine, powder-like texture.
- Grind them right away before use to preserve their freshness and prevent oxidation.
- Store leftovers in an airtight container in the refrigerator or freezer.
You can add flaxseeds to your diet to reap their benefits. Flaxseeds may protect against inflammation, diabetes, cancer, and heart disease.
Flaxseeds are rich in essential nutrients, including omega-3 fatty acids like ALA. They are also an excellent source of fiber, protein, and lignan antioxidants.
The average shelf-life varies. The best storage techniques differ among flaxseed varieties, such as:
- Whole flaxseeds: Whole flaxseeds have the longest shelf life. To maximize their freshness for up to 20 months, store whole flaxseeds in an airtight container in a cool, dark place.
- Ground flaxseeds: Grinding flaxseeds breaks down their hard outer shell, which increases the risk of oxidation. Store them in the refrigerator or freezer in an airtight container for up to three months.
- Flaxseed oil: The oil from flaxseeds is highly susceptible to spoiling. Store flaxseed oil in a glass container in a dark, cool place for up to six months to prevent oxidation.
Different ways to eat flaxseeds include whole, ground, and in flaxseed oil. Ground flaxseeds are easiest to digest, but whole flaxseeds have the longest shelf life.
Flaxseeds are rich in omega-3 fatty acids, fiber, and antioxidants. Add them to smoothies, baked goods, breakfast cereals, and more.
