Flaxseed is a tiny brown oblong seed that’s incredibly nutrient dense and has several unique physical properties. One unique property comes from the fantastic source of fiber, mainly soluble fiber, that acts like a sponge when in contact with a liquid or water. This super absorbent property makes flaxseed ideal for vegan baking and cooking without the use of eggs or for adding additional fiber into your recipes.
How to use | Flaxseed is used as the whole seed, ground/meal. When using flaxseed as an egg replacer it’s best to use flaxseed meal. When using flaxseed in recipes such as muffins, breads, granolas, etc. for added nutrition or texture, whole seeds work great. Flaxseeds can also be incorporated into yogurts, cereals, desserts, snacks, casseroles, soups/stews, salads, and skillet meals.
Nutrient breakdown of FLAXSEEDS | *per 1 tablespoon
Protein | 1 tablespoon of ground flaxseed contains 1g protein
Fiber | 1 tablespoon of ground flaxseed contains 2g fiber
Carbohydrates | 1 tablespoon of ground flaxseed contains 2g carbohydrate
Healthy fats | 1 tablespoon of ground flaxseed contains 3g fat
the fat source found in flaxseed is mainly from ALA (alpha-linolenic acid), a type of omega-3 fatty acid responsible for heart healthy and anti-inflammatory benefits.
Thiamin | 8% DV
B6 | 2% DV
Folate | 2% DV
Calcium | 2% Dv
Iron | 2% DV
Magnesium | 7% DV
Phosphorus | 4% DV
Potassium | 2% DV
Zinc | 2% DV
Copper | 4% DV
Manganese | 9% DV
Selenium | 3% DV
Phytonutrients | lignans, which are fiber polyphenols that have antioxidants benefits and act as natural phytoestrogens in the diet.
Flaxseeds have gained in popularity for their healthy fat content, fiber, and also benefits for the cardiovascular system, lowering cholesterol, as well as providing anti-inflammatory benefits and digestive health. Flaxseeds may also be beneficial for those women challenged from menopause, by certain compounds promoting estrogen production and reducing hot flashes when taken on a regular basis.
Where to purchase | health food stores, grocery stores, farmers markets, or online retailers.
Baking | as an egg replacer use this ratio, 1 egg = 1 tablespoon of ground flaxseed + 3 tablespoons of water, soak for at least 5 minutes or until “gelled”.
Tips and tricks | I store ground flaxseed in the freezer (to keep fresh and from oxidizing) and whole flaxseeds in the pantry both in airtight mason jars.