Flaxseed

Nutrition

Per 100 grams, flaxseeds contain about 42 grams of fat, with an especially high proportion of alpha-linolenic acid (a plant-based omega-3). They're also rich in lignans — plant compounds with estrogen-like activity — and dietary fiber, making them an important food for balancing the omega-3 to omega-6 ratio in a vegetarian diet.

How to Choose

Good flaxseeds are plump and glossy, and come in two types — golden and brown — with similar nutritional profiles. Either whole seeds or freshly ground flaxseed meal work well, but check the production date: because grinding increases the surface area exposed to air, flaxseed meal oxidizes and spoils faster than whole seeds.

Cooking

Flaxseeds have a hard outer shell that the body has trouble digesting whole, so it's best to grind them fresh and sprinkle the meal into oatmeal, yogurt, or plant-based smoothies. When mixed with water and left to sit, flaxseed meal forms a thick, gel-like binder that's a popular egg substitute in baking.

Storage

Whole flaxseeds can be sealed and stored at room temperature for several months. Ground flaxseed meal oxidizes very easily, so seal and refrigerate it and use it up within 2 to 4 weeks to avoid losing aroma and nutrients.

Tips

To replace eggs in baking, mix 1 tablespoon of flaxseed meal with 3 tablespoons of water to form a gel-like 'flax egg,' then let it sit for 5 to 10 minutes before using — it works well in muffins, cookies, and similar baked goods. Flaxseeds are nutritious, but stick to about 1 to 2 tablespoons a day, since eating too much may interfere with the absorption of other nutrients.