Flaxseeds and Flax Oil
Flaxseeds, also known as linseed in European countries are brown colored seeds which are similar in appearance to sesame seeds. These are available all through the year. Flaxseeds are a health food desired by health conscious people mainly because they are rich in omega-3 fats. Ground flaxseeds are better for digestion.
Flaxseeds should be ground in a blender or coffee grinder and stored in air tight containers in the refrigerator. Flax oil can get rancid very easily when exposed to air, heat and light.
Uses of Flaxseed
Sprinkle them on salads, casseroles, cereals, desserts. Ground flaxseeds mixed with some water in a blender can replace eggs in various recipes and in baked foods.
Flax Egg Recipe: One tablespoon of ground flax seeds mixed with 3 tablespoons water can replace 1 egg in a recipe.
Flax works well in recipes like muffins, cookies, cakes and pancakes. Flax improves nutritive value of the food. Flax condiment can be made by grinding flaxseed with garlic and some spices; this adds flavor when added to foods.
Nutritional Information of Flaxseeds
Per 1 tablespoon, Calories 59, Protein 2.3 g, Carbohydrate 4.1 g, Total Fat 4.1 g, Magnesium 43.4 mg. The benefits of flax are immense. One tablespoon of flaxseeds contains approximately a teaspoon of flax oil. Flaxseeds are a rich source of soluble fiber (about 60%). Soluble fiber is high beneficial to control blood sugar levels and reduce blood cholesterol levels. It is also the richest known source of potent anti-carcinogens mainly lignans, phytoestrogens. Flaxseeds are also rich sources of potassium, magnesium and boron.
Flaxseed Safety
In conditions of long standing low iodine intake, if large amounts of raw flaxseeds are consumed, it can cause goiter. You may wonder why? Raw flaxseeds have cyanogenic glycosides. These compounds are converted to thiocyanates. Thiocyanates prevent the thyroid glands from absorbing iodine. This will not pose a problem if the dietary intake of iodine is in abundance. Cooking flaxseeds would destroy the cyanogenic glycosides present in raw flaxseeds.
Flaxseed Oil
Flax oil is stored in dark colored glass or plastic bottles to prevent spoilage from exposure to light. Refrigerate flax oil and it stays fresh for about 2 months. It is important to check the expiry date on the bottle. If you are not going to use flaxseed oil for long, freeze it so that it lasts for over a year in the freezer. If you get a skunk-like smell, it means the oil has become rancid and no more of use.
Direct heat damages flaxseed oil. Ways of using flaxseed oil are in recipes which do not require frying or sautéing. You can use it as a base for salad dressings, mix in spreads, sprinkle on rice, pasta, cooked cereals, potatoes, veggies, popcorn, dips, blender drinks.
