Grocery
Whole Flax Seeds
What it is
These are tiny, nutrient-dense seeds that come from the flax plant. They are oval-shaped and have a smooth, hard shell. Flax seeds are a good source of plant-based omega-3 fatty acids. They are often used as a dietary supplement or as an ingredient in various dishes. The seeds can be consumed whole or ground, depending on the desired texture and how the body absorbs their nutrients. They are a versatile addition to a healthy diet.
How people cook with it
Flax seeds can be incorporated into many meals and snacks. They add a subtle nutty flavor and a slightly crunchy texture.
- Added to smoothies
- Sprinkled on yogurt
- Mixed into baked goods
- Used in homemade granola
For optimal absorption of nutrients, it is generally recommended to grind flax seeds before consumption. A coffee grinder or a dedicated spice grinder works well for this. Ground flax seeds can be stirred into oatmeal, yogurt, or cereal. They can also be added to pancake or waffle batter, muffins, breads, and cookies. When using whole flax seeds, they can be added to recipes where their texture is desired, such as in some types of bread or crackers. They can also be steeped in hot water to create a gel-like substance, which can be used as an egg substitute in baking.
How it differs from similar foods
Whole flax seeds have a hard outer shell that makes them difficult for the body to digest, meaning many of the nutrients may pass through undigested. Grinding the seeds breaks this shell, making their beneficial compounds more accessible.
How to keep the rest
Store whole or ground flax seeds in an airtight container in a cool, dark place, such as a pantry. For longer shelf life, especially for ground flax seeds, refrigeration or freezing is recommended to prevent the oils from becoming rancid. Keep them away from heat and light.