Flax Seeds


Flax seeds contain high levels of dietary fiber as well as lignans, an abundance of micronutrients and omega-3 fatty acids. Flax seeds may lower cholesterol levels, especially in women.

The best way to reap the nutritional benefits of flax seed is to ground it in a coffee machine. Since flax seed and flax seed oil are perishable, it’s better to keep them in the fridge. I normally ground 1/2 to 1 cup of seeds at a time. You should also eat it raw as heat will destroy the nutrition.

Health Index: 5/5 (everyday food, highly recommended)
Kitchen Gadgets: Coffee or spice grinder

Ways of using the flax seeds include:

  • sprinkle it in your smoothie, yogurt, salad, pasta
  • mix it into energy bar
  • use it in baking, normally to replace one egg:
    1 tablespoon ground flax seeds + 3 tablespoons water (or other liquid), use a blender to blend until it’s thick and gelatinous, or you can use a fork and beat vigorously. Though, I don’t recommend a simple substitution, as the result would not be the same. It’s better to use vegan recipes that are designed to feature flax seed, usually those are also low in fat and sugar, much healthier than normal egg and dairy-based recipes. ;)
  • Meiling Yang

    is baking a proper way for cooking flax seed? since you mentioned the seed is perishable. Thanks

  • Annie Taylor Chen

    Hey Meiling, from nutritional perspective, it isn’t. Heat destroys it so you shouldn’t apply high heat to it if you’re ripping the nutritional benefits from it. You should ground it to powder it blend it into your smoothie. Keep the seeds or powder in the fridge and consume as soon as possible. You can freeze some extra if you buy in bulk. I mentioned the baking as a functional purpose, here you can eat vegan using flax seeds “egg”. Sometimes we can’t expect to have it all, right? hehe.