Flaxseed
Flaxseed, also known as linseed, is a small, golden or brown seed with a mild, nutty flavor and a crunchy texture. Packed with omega-3 fatty acids, fiber, and lignans, flaxseed is a nutritional powerhouse often sought after for its health benefits. Its versatility makes it a popular choice for adding texture and subtle flavor to baked goods, smoothies, and salads. Flaxseed can be used whole, ground into flaxseed meal, or processed into flaxseed oil, making it a staple ingredient for health-conscious cooks and bakers looking to boost the nutritional profile of their recipes.
Common Uses
- Add ground flaxseed to smoothies for a boost of fiber and omega-3 fatty acids, creating a creamy texture and mild nutty flavor.
- Use flaxseed as an egg substitute in vegan baking by mixing ground flaxseed with water to create a gel-like consistency.
- Sprinkle whole flaxseeds over salads, yogurt, or oatmeal for added crunch and nutrition.
- Incorporate flaxseed meal into bread, muffins, or pancake batter to enhance texture and provide a nutritional boost.
- Blend flaxseed oil into salad dressings or drizzle it over cooked vegetables for a healthy, nutty-tasting finishing touch.
- Mix flaxseed into homemade granola or energy bars for a nutrient-dense snack packed with protein and healthy fats.
Nutrition (per serving)
Nutrition (per serving)
Calories
534.0kcal (26.7%)
Protein
18.3g (36.6%)
Carbs
28.9g (10.51%)
Sugars
1.6g (3.2%)
Healthy Fat
59.0g
Unhealthy Fat
3.7g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
534.0kcal (26.7%)
Protein
18.3g (36.6%)
Carbs
28.9g (10.51%)
Sugars
1.6g (3.2%)
Healthy Fat
59.0g
Unhealthy Fat
3.7g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Rich in omega-3 fatty acids, which support heart health and overall wellness.
- High in dietary fiber, aiding digestion and promoting a feeling of fullness.
- Contains lignans, which are plant compounds with antioxidant properties.
- A popular ingredient in plant-based diets as an egg substitute in baking.
- Provides a nutty flavor and texture, enhancing smoothies, oatmeal, and baked goods.
Substitutes
Storage Tips
Store flaxseeds in an airtight container in a cool, dark place, such as a pantry, to maintain freshness. For ground flaxseed, refrigeration is recommended to prevent the oils from going rancid. If you buy in bulk, consider freezing portions to extend shelf life while preserving nutrients and flavor.
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