Despite their small size, flaxseed is a nutrient-dense food. Apart from being an excellent source of essential fatty acids, flaxseeds also have a nutty taste and are great for baked goods. The benefits of flaxseed include improving heart health, optimizing the regularity of the body's systems, and being able to provide protection from various types of cancer. If you want to learn how to eat flaxseed, follow these steps. You can grind flaxseeds into a powder, take flaxseed oil, or take flaxseed oil supplements.
Step
Method 1 of 3: Preparing the Flax Seeds
Step 1. Leave the flaxseed whole
Small flaxseeds, whole, are the perfect size to add to your diet. Make sure you chew it well to help it digest properly so you can reap the nutritional benefits it contains. Whole flaxseeds can be stored fresh for 6-12 months at room temperature, and for up to a year in the refrigerator.
Step 2. Puree the flaxseeds
The omega-3 fatty acids contained in flaxseeds are located in the seeds and therefore these seeds must be opened for the nutritional value you can get. You can grind flaxseeds using a coffee grinder or seasoning to ensure you get the benefits of flaxseeds. Flaxseed powder can be stored for one week at room temperature or for two months in the refrigerator.
Step 3. Consume flaxseed oil
If you want to get the benefits of flaxseed without the addition or change in taste when added to your diet, buy a flaxseed supplement and take one pill daily.
Step 4. Drink flaxseed oil
You can also buy flaxseed in liquid form and add it to your drink. Flaxseed oil has the same nutty flavor as when it was in its seed form but without the grain texture.
Step 5. Use 2-3 tablespoons whole flaxseed for one serving
If you only add it to one type of food, this comparison will provide benefits without affecting the taste of your food.
Method 2 of 3: Adding Flaxseeds to Sweets
Step 1. Add flaxseeds to your cereal or oatmeal for breakfast
Flaxseeds add a fresh, nutty flavor to your boring breakfast menu. Try adding a little fresh berries to complement the added flavor of flaxseed in your diet.
Step 2. Add flaxseeds to yogurt or apple pulp
Add whole flaxseeds for a nice texture, increasing the nutritional value of your soft-textured snack.
Step 3. Mix the flaxseeds into the bread or muffin batter
Choose your favorite muffin or bread recipe and add about 1/4 cup of flaxseed to one recipe. As a result, your bread or muffin will have a crunchy texture that is both delicious and attractive.
- You can also use ground flaxseed and water instead of eggs.
- For one egg, the ratio is 1 tablespoon of flaxseed and 3 tablespoons of water.
Step 4. Add flaxseeds to a smoothie drink (a smooth, thick drink made by mixing fresh fruit with milk, yogurt, or ice cream)
Fruit smoothies will be more complete with the addition of flaxseed which has a nutty taste and texture. Increase the goodness of fiber in your smoothie by adding roughly a tablespoon per serving.
Step 5. Include flaxseeds in your fried buns
Add the flaxseeds to the batter for bread dips and allow the flaxseeds to coat the bread before frying in the pan. Flaxseeds not only add a nice crunchy texture, but the taste also goes very well with traditional fried bread recipes. You can use whole flaxseeds or in powder form.
Step 6. Make flaxseed cookies
Add flaxseed to your favorite cookie dough. Pastries with dried fruit, nuts, oatmeal, and other small ingredients will taste even better if they are topped with flaxseed.
Method 3 of 3: Adding Flaxseeds to Savory Foods
Step 1. Sprinkle flaxseeds on your salad
Nuts are generally a great addition to salads, and flaxseeds can provide the same flavor effect. Dark leafy greens like spinach are especially delicious when flaxseed is added.
Step 2. Coat the meat or vegetables with the flaxseed flour
Add the flaxseeds to your usual flour mixture, along with other condiments, to give your favorite meat or vegetable a crunchy texture and flavor.
Step 3. Mix flaxseeds into meatballs, meatloaf and casseroles
If you absolutely must hide flaxseeds in a dish for your family members to eat, add flaxseed to a complex dish such as one of these dishes, so they can reap the benefits without knowing it's in the dish.
Step 4. Make savory buns, crackers or flaxseed chips
Add whole flaxseeds to any of these carbohydrate foods to increase the health value of your meal.
Warning
- Flaxseeds are laxative if consumed in excess of the recommended amount. Make sure you take it only at the recommended dose.
- Raw flaxseeds (powdered and whole) contain large amounts of cyanide. Do not eat more than two tablespoons of raw flaxseed a day. The process of heating flaxseed will destroy the cyanide compounds, so roast the flaxseeds raw if in doubt.
Tips
- Whole flaxseeds may not provide the same health benefits as ground flaxseeds because the skin is difficult to digest. However, there is no medical research that supports the claim that ground flaxseed is better than whole flaxseed.
- Store flaxseeds in a dark container in the refrigerator.
- If you buy flaxseeds that have been produced in a liquid form, the flaxseed oil will spoil quickly even if stored refrigerated. Store in the refrigerator and use up quickly. Don't buy flaxseed oil in large quantities so it doesn't go to waste.
