Flaxseed is a nutritious and versatile ingredient that can be added to baked goods, oatmeal, and other dishes. It is high in fiber, lignans, and omega-3 alpha-linolenic acid, and can be used as an egg substitute. Ground flaxseed meal is available at health food stores and should be stored in the refrigerator or freezer.
Flaxseed is finely ground whole flaxseed that has a slight nutty flavor. It is often added to homemade baked goods for healthier cooking and increased nutrition. Flax is one of the oldest domesticated crops and was originally grown for fiber. Most flax crops are now grown for the seed, which is rich in fiber and beneficial oils. Baking with whole flaxseed or flaxseed has grown in popularity in the early 21st century.
Flax meal is high in fiber, lignans, and omega-3 alpha-linolenic acid and is a whole food that is low in fat and cholesterol. The fiber content in 2 tablespoons (30 mL) of flax meal — 4 grams of fiber — is equivalent to that in 1.5 cups (375 mL) of cooked oatmeal. Lignans are natural antioxidants found in many plant foods; however, flaxseed has been shown to have 75 times more lignans than any other plant source. Alpha-linolenic acid is a plant-based omega-3 that makes up 50 percent of the oil found in flaxseed. One serving of flax meal also contains 3 grams of protein and is free of cholesterol, sugar and sodium.
People interested in healthy cooking will find a wide variety of uses for flaxseed meal. Whole seeds can also be used; however, the ground seeds provide a nuttier flavor without changing the texture of a dish. Flax meal can be added to baked goods such as breads, cookies, pie crusts, cakes, muffins, cookies, and scones. It can also be added to pancake or waffle batter, oatmeal and hot cereal, casseroles, soups and stews, or sprinkled onto other dishes.
The oil content in flaxseed means the meal is often used by people with egg allergies as an egg substitute in many recipes. Just 1 tablespoon of flaxseed mixed with 3 tablespoons of water and allowed to thicken for a couple of minutes makes the equivalent of one egg. Egg substitute can be used in many batter recipes, such as pancake batter and muffin mixes that call for eggs.
Ground flaxseed meal is available at most health food stores and other places that sell natural or whole foods. If ground flour is not available, whole flaxseed can be purchased and ground at home using a coffee grinder or other small grinder. Ground flour should be stored in the refrigerator or freezer to maintain freshness and preserve the natural oils. Cold storage is also necessary to keep the linseed oil from turning rancid and bitter.
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