How to Use Flax Seeds in Cooking And What Benefits They Bring

The flax plant has always been one of the most precious for human beings: since ancient times it has been used for the production of textile fibers, but it has also always been used in personal care. The seeds that are extracted from the plant, in fact, are known as flax seeds and have many beneficial properties for our body, so much so that they are among the most loved beneficial seeds.

Small, oval and shiny, brown or golden in color, flax seeds are rich in antioxidant properties, phosphorus and magnesium, which is why they can be used in many ways, all excellent for our body. In fact, since ancient Greece, they have been used to treat problems and pains related to the stomach and intestines thanks to their abundance of omega 3, while in cosmetics they are still among the main ingredients of products for hair care.

How to Take Flax Seeds

The best way to consume flaxseeds is by grinding them: this is because they contain mucilage, a gelatinous substance that coats the seeds and protects the nutrients inside. Grinding them releases this mucilage and the body can more easily absorb the omega-3 fatty acids, fiber and vitamins. Whole seeds can pass through the digestive system without being completely digested, so grinding them facilitates the assimilation of nutrients. Finally, in predisposed individuals, whole flaxseeds can make digestion difficult.

It is advisable to grind flax seeds shortly before consuming them, as they tend to oxidize when in contact with air and light and lose some of their properties.

You can grind it in several ways:

• Coffee grinder. This is the most common and fastest method: just insert a small amount of seeds at a time and grind them finely.
• Hand grinder. For a coarser result and a slower action, but equally effective.
• Mortar. A traditional method, which requires a little more time and effort, but allows for better control of the grain size.

If you don't have any of the three, you can still use the blender to grind your seeds: just avoid doing it for too long, to prevent overheating of the tool and the seeds.

Once ground, flax seeds tend to oxidize quickly: store them in an airtight container, in the refrigerator, and consume them within a week to maintain their properties intact.

How to Use Flax Seeds

For their many properties, and thanks to their delicate flavor with a hazelnut aftertaste, you can use flax seeds in many different recipes, as happens with many other varieties of oil seeds. How? We explain all the ways in which these small seeds can be allies in your recipes.

1. As a Condiment

The first and most widespread culinary use of flax seeds is that which sees them become a tasty condiment. The seeds, in fact, lend themselves to being added to all types of mixed salads, or in dishes based on legumes and cereals, such as cold rice, barley, spelt and quinoa salads. But the surprising aspect of flax seeds is that they are also great when added to sweet ingredients: try adding them to yogurt, to bowls such as smoothie bowls or muesli, or add them to fruit smoothies, to which they will give a tasty touch.

2. In Bread, Focaccia and Sandwiches

Flax seeds go very well with baked goods, to which they add flavor and crunchiness whether added directly into the dough or sprinkled on the surface to obtain a delicious crust. Some examples? With flax seeds you can cook an excellent seed bread, small oil rolls, homemade crackers, fragrant focaccias and even very tasty biscuits.

3. In Savory Recipes

The use of flax seeds in cooking is not limited to the preparation of baked goods: thanks to their consistency and delicate flavor, you can also use them in a variety of savory recipes. For example, they are an excellent enrichment for soups and broths, especially those containing pumpkin and potatoes, with which the flavor goes very well. Flax seeds are excellent if sprinkled on grilled vegetables, added to the dough of omelettes or even to some meat dishes. Furthermore, the seeds are the ideal seasoning for tartare, especially tuna tartare: you can sprinkle them on the surface of flavored raw tuna and mix them with fennel and sesame seeds.

4. To Make Flaxseed Oil

In recent years, the use of seed oil has become increasingly widespread , that is, the oil obtained from the processing and pressing of oil seeds, which has become a very valid replacement in some cases for classic extra virgin olive oil. Flaxseed oil is obtained from flax seeds, an oil rich in omega 3 that is usually ideal for being consumed fresh and raw, for example as a dressing for salads and vegetable dishes. The only precaution you need to take is to keep it in the refrigerator, because in the open air it could become rancid.

5. In Infusions

Precisely because of their rich beneficial properties, flax seeds are perfect for preparing purifying herbal teas that help cleanse the intestine. You can easily prepare the infusion at home: you just need to add a spoonful of flax seeds to a liter of mineral water and let it rest overnight. The next morning, use a strainer to filter the seeds and then you will have your cold infusion to enjoy during the day. Alternatively, you can grind the flax seeds and add a spoonful to heated water, leave to infuse and filter to obtain a hot infusion.