How to Prepare Flax Seeds

Flax seeds may be small, but they contain protein, fiber, omega-3 fatty acids, vitamin B, and magnesium! If you'd like to add these nutrients to your diet, purchase whole or ground flax seeds. You can sprinkle whole flax seeds on yogurt, soak them to use in baked goods, or blend them into a smoothie, for instance. Regardless of how you prepare flax seeds, use them before the expiration date so you get the most nutrients out of them.

[Edit]Steps

[Edit]Using Whole Flax Seeds

1. Choose whole flax seeds for texture and appearance. Flax seeds are nutritional powerhouses, but your body absorbs most of the nutrients if you grind them. If you choose to leave the seeds whole, treat them as garnishes or as a way to add texture. You can also replace some flour in baked goods with whole flax seeds to lower the gluten.^[1]
   
2. Toast the whole seeds for 5 to 7 minutes if you want them to have a nuttier flavor. Pour whole flax seeds into a dry skillet and turn the burner to medium heat. Stir the flax seeds occasionally as they toast and give off a nutty smell. If you'd rather toast them in the oven, spread them on a dry sheet and roast them at for 5 to 10 minutes.^[2]
   
   
   • Toast the seeds in small batches, since toasted flax seeds won't keep as long as raw flax seeds. Try to use the toasted flax seeds immediately.
3. Sprinkle (15 to 30 g) of seeds over yogurt, oatmeal, or salad. To give your morning yogurt, oatmeal, or parfait a little crunch, scatter whole flax seeds over the top. This can make creamy foods a little more interesting to eat. You could also top salads or soft avocado slices with the seeds.^[3]
   
   • If you like to prep your oatmeal the night before, go ahead and place the seeds on top. They may soften slightly, but they'll still add a nutty flavor to the oatmeal.
   • You could scatter the seeds over stir-fry dishes in place of sesame seeds.
4. Replace some of the flour in baked goods with whole flax seeds. If you're making muffins or pancakes, replace 8% of the flour in the recipe with whole flax seeds. To use whole seeds in bread, replace 10 to 15% of the flour. Keep in mind that using whole seeds reduces the amount of gluten in the baked goods.^[4]
   
   • Since your baked goods don't have as much gluten, they won't have as much volume.
5. Garnish baked goods with whole flax seeds for a rustic look. Bread and muffins topped with flax seeds look hearty and healthy. Sprinkle whole seeds over muffin batter before you bake them. If you're making bread, brush the top of the dough with water or beaten egg before you sprinkle the seeds on top.^[5]
   
   • The water or beaten egg prevents the seeds from falling off of the bread.
6. Store whole flax seeds in the fridge for up to 1 year. Whole flax seeds last much longer than ground seeds, but you should still put them in an airtight container. Refrigerate them for up to 1 year or until their expiration date.^[6]
   
   
   • If your flax seeds came in a sealable bag, you can press the air out of the bag before sealing it shut or transfer the seeds to an airtight container.

[Edit]Softening the Seeds in Water

1. Put whole or ground flax seeds into a bowl. Decide how much flax seed you'd like to soak and place the seeds in a bowl. For example, if you're replacing an egg in a recipe, put (15 g) of flax seeds in the bowl. To make bread or crackers with flax seed, you might use up to 1 cup (170 g).^[7]
   
   
   • Since soaked flax seeds will become softer and slimier the longer they're stored, you might want to prepare only as much as you plan on using right away.
2. Stir 3 times as much warm water into the bowl. The flax seeds absorb a lot of liquid, which is why you need to put so much water into the bowl. For example, if you only put (15 g) of flax seeds in the bowl, pour of water into it.^[8]
   
   
   • Avoid using hot water, which could make the flax seeds gummy.
3. Leave the flax seeds to soak for 2 to 10 minutes. Stir them every few minutes and let them absorb water until they're as gel-like as you want. Keep in mind that if you're soaking a small amount of flax seeds, you'll only need to soak them for a few minutes while larger amounts will take closer to 10 minutes.^[9]
   
   • Keep the bowl of soaking flax seeds at room temperature while they hydrate.
4. Use the soaked flax seeds in baked goods and smoothies. You can replace 1 egg in a baked good recipe with (15 g) of soaked flax seeds. If you'd like to give a batch of smoothies a nutritional boost, pour a larger bowl of soaked flax seeds in with your smoothie ingredients.^[10]
   
   • Try adding soaked flax seeds to pancakes, muffins, or cookies.
   • Store leftover soaked flax seeds in an airtight container in the refrigerator for up to 5 days.

[Edit]Grinding Flax Seeds

1. Use a grinder to reduce seeds to a powder for more nutritional benefits. Although you can eat the seeds whole, grinding them allows your body to absorb more of the omega-3 fatty acids, vitamins, and antioxidants. Put a few spoonfuls of whole seeds into a mortar, blender, spice grinder, or blender. Then, pound the seeds or grind them until they're fine like breadcrumbs.^[11]
   
   • You can also grind the seeds in a clean coffee grinder.
2. Use ground flax seeds as filler for burgers, patties, or meatloaf. Whether you're using ground beef or making vegetarian versions, replace 1/4 cup (31 g) of the breadcrumbs with ground flax seeds. The ground seeds bind the mixture together so your burgers, patties, or meatloaf hold their shape.^[12]
   
   • Ground flax seeds are a great gluten-free replacement for breadcrumbs.
3. Blend ground flax seeds into smoothies, salad dressings, or soup. The next time you're mixing up a tasty smoothie or dressing for salad, add a few spoonfuls of ground flax seeds. You can also mix them into stew, chili, or soup to make them even heartier.^[13]
   
   • You could even add ground flax seeds to nutritional shakes or milkshakes!
4. Use ground flax seed to replace flour or fat when you bake. If you'd like a low-gluten baked good, replace 10 to 15% of the flour with ground flax seeds. To cut some of the fat, use 3 parts of ground flax seed for every 1 part of butter or oil.^[14]
   
   • For example, if you're making muffins that call for 1/2 cup of butter, use 1 1/2 cups (375 g) of ground flaxseed instead.
5. Store ground flax seeds in an airtight container for up to 10 months. If you bought ground flax seeds or ground more than you need, put it in an airtight container. Refrigerate the ground flax seed for up to 10 months. Although you could store it even longer, many of the nutrients will be lost.^[15]
   
   
   • If you'd like to store the ground flax seed for up to 12 months, store it in an airtight container in the freezer.

[Edit]Tips

• Look for flax seeds in the health aisles at your grocery store. They should be stored in the refrigerator to preserve the nutrients.
• You may find 2 types of flax seeds for sale. Golden and brown flax seeds have the same nutritional benefits, but brown flax seeds may have a nuttier flavor.

[Edit]Related wikiHows

• Grind Flax Seed
• Make Flax and Olive Oil Dressing
• Make Flaxseed Hair Gel
• Make Focaccia Style Flax Bread

[Edit]References

[Edit]Quick Summary

1. ↑ https://www.bonappetit.com/test-kitchen/ingredients/article/how-to-eat-flaxseed
2. ↑ https://youtu.be/bZ3dI2Gtkwc?t=143
3. ↑ https://www.thekitchn.com/five-ways-to-eat-flaxseeds-99170
4. ↑ https://flaxcouncil.ca/flax-usage/food/for-commercial-bakers/tips-for-using-whole-flax-seeds/
5. ↑ https://healthyflax.org/recipes/how-to.php
6. ↑ https://www.canitgobad.net/can-flaxseed-go-bad/
7. ↑ https://flaxcouncil.ca/flax-usage/food/for-commercial-bakers/tips-for-using-whole-flax-seeds/
8. ↑ https://youtu.be/h0lf-M7QTr4?t=13
9. ↑ https://flaxcouncil.ca/flax-usage/food/for-commercial-bakers/tips-for-using-whole-flax-seeds/
10. ↑ https://flaxcouncil.ca/flax-usage/food/for-commercial-bakers/tips-for-using-whole-flax-seeds/
11. ↑ https://www.thekitchn.com/the-original-superfood-flax-seedsingredient-spotlight-167118
12. ↑ https://healthyflax.org/news/10-tips-for-adding-flax-to-your-diet
13. ↑ https://healthyflax.org/news/10-tips-for-adding-flax-to-your-diet
14. ↑ https://healthyflax.org/recipes/how-to.php
15. ↑ https://flaxcouncil.ca/resources/nutrition/general-nutrition-information/flax-in-a-vegetarian-diet/forms-of-flax/flax-meal/

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