Flaxseed (also called linseed) is a superfood worthy of being added to your diet daily. However, research shows that consuming the whole seeds doesn’t allow us to unlock the nutrients of the seeds as we cannot digest them properly. Therefore, this post is going to take you through the health benefits, how to grind flaxseed, how to store the flaxseed meal as well as a variety of recipe and usage suggestions. Flaxseed is available in multiple forms – as whole seeds, flaxseed meal, oil, capsules, etc. There are also two types of flaxseed; golden and brown. Their nutritional profiles are relatively similar, although the brown seeds contain higher levels of ALA and have a slightly more neutral taste. They will affect the color of the dish you’re adding them to in different ways, too.
Regardless, flaxseeds have a fairly mild flavor anyway – with a slightly nutty flavor that can be incorporated into sweet and savory dishes. It’s also an excellent nutrient ‘booster’ to hide in meals for picky eaters. The reason why this seed is such a good addition to your diet is because of its vast health benefits and versatility. Not only can the ground flax seeds be used as a powder, but they can also be made into a vegan ‘egg’ alternative. In fact, flaxseed is Paleo, Whole30, low carb, and Keto friendly.
But first, you need to ground them into a flaxseed meal.
What Is Flaxseed Meal?
There is a little bit of debate about this. Just the same as how there is technically a difference between almond meal and almond flour, some argue that there is a difference between flaxseed meal and ground flaxseed/flaxseed powder. From what I can tell, and my various supermarket trips, the two are pretty much interchangeable and often identical. However, there are a few cases when ‘flaxseed meal’ refers to the crushed seeds left over after the oil has been extracted from the seeds, which means that they don’t contain their healthy oils and fats.
As this post is dedicated to making our own, rather than buying it from stores, I’ll be referring to flaxseed meal/ground flaxseed as the same. The flaxseed meal we will be making is a ground version of the seeds into a fine powder, which makes them easier to digest and add to a variety of recipes.
Flaxseed Benefits
Flaxseed is an absolute powerhouse ingredient for nutritional value and health benefits. With high levels of dietary fiber and healthy omega-3 fatty acids (ALA), these seeds provide several health benefits. Research shows that they can help reduce harmful cholesterol levels, lower blood pressure and blood sugar levels, reduce inflammations, and even reduce the risk of certain types of cancer. Plus, flax may also reduce the risk of cardiovascular and lung disease. Much of the benefits are down to the combination of the omega-3 ALA, fiber, and lignans found within the seeds.
Omega-3’s are known for being very beneficial to our bodies, in general. Research shows that they can help prevent the hardening of arteries and stop plaque from being deposited in the arteries. It can also help maintain heart health. The fatty acids also help to maintain skin, hair, and nail health. PLUS ALA omega 3 found in flaxseed is actually an ‘essential omega 3’ and can’t be synthesized by our bodies, which means that we have to consume it through our diet. Meanwhile, just 2 tbsp of ground flaxseed per day provides 20-25% of your daily fiber needs. The lignans within flaxseed also do their bit for our bodies. Lignans may help in improving blood sugar levels – thus useful to those with type 2 diabetes. Lignans also contain antioxidants as well as plant-based estrogen, which help to promote hormonal balance in our bodies. I could talk (or type) far more here; however, if you do want to read more about flaxseed benefits, then you can in my flaxseed egg DIY post.
How To Grind Flaxseed
There are several methods that you can use to grind the seeds into flaxseed meal. These include a blender or food processor, using a coffee grinder or spice grinder, and even by mortar and pestle. All methods aim to grind the seeds into a powdery form that we can digest easily. However, there is a little bit more to it than that.
Each method has its positives and negatives, so you can decide which you’d prefer to use. For example, using a coffee grinder is probably the easiest method – however, you need to use one that isn’t also used as a coffee grinder. The coffee can, otherwise, affect the flavor of the seeds and cause them to spoil sooner. Meanwhile, a blender may be the most convenient method for most – however, you need to grind larger batches, and thus, it can take longer. Read the full details (and notes) for each method in the recipe card below.
Flaxseed Meal Recipes & Uses
There are a variety of ways that you can incorporate these seeds into your diet, so I’ll touch on a few of my favorite options here.
It is also an ideal ingredient for baking
And can be used for a number of baked goods in different ways. For example, to substitute oil, as a flour, as a vegan egg replacement, and more.
Adding some to cookies, brownies, pancakes, muffins, etc., will boost nutritional value and texture. You can add 1 tbsp to any of my banana bread recipes, including this Healthy Banana Bread (Naturally Sweetened), Simple Gluten-Free Banana Bread Recipe, or this Banana Bread with Homemade Nutella. They are also an excellent option for including in bread recipes. Create a flax egg, following my quick DIY here, and use within a whole variety of baked goods recipes. You can also use these grounding methods for chia seeds, for a chia egg too. Use in place of oil within recipes. Use at a 3:1 ratio (3 tbsp ground seeds vs. 1 tbsp oil), and you may need additional water. However, it’s an excellent alternative option. They can also be used as a fat replacer once again at a 3:1 ratio i.e., butter/ margarine. However, they do cause more browning to baked goods, so cooking time may have to be adjusted.
And there are possibly tons more ways that I can’t even think of – so let me know in the comments your favorite ways to use ground flaxseed. If you have any questions, leave a comment below Also, I love seeing your recreations so feel free to tag me on Instagram @AlphaFoodie.
