Flaxseed
Flaxseed is one of the most nutrient-dense seeds around: it provides valuable omega-3 fatty acids and plenty of fibre, supporting your digestion and general wellbeing at the same time. You can work it into your day whole, ground or as cold-pressed flaxseed oil. Whether stirred into muesli or yogurt, baked into breads or whisked into a salad dressing, flaxseed is wonderfully versatile and easy to use. To get the most out of it, it's worth keeping a few simple pointers on storage and handling in mind.
Ingredients
- Flaxseed, whole or ground; choose organic where possible. Also sold as linseed
- Flaxseed oil, cold-pressed, organic where possible; buy from the chiller cabinet. Also called linseed oil
- Yogurt, to serve with flaxseed or flaxseed oil
- Quark, to serve with flaxseed oil; or thick Greek yogurt / fromage blanc
- Salad dressing, to serve with flaxseed oil
Instructions
- Stir whole or ground flaxseed into muesli or yogurt, or work it into doughs and batters when baking. Choose organic where you can, to get the best-quality seed.
- Ground flaxseed is more delicate than whole seed, so store it somewhere cool and dark. When baking, keep the temperature to no more than 150C to help preserve its valuable nutrients.
- Flaxseed oil is a great way to top up your daily omega-3 intake. Use it neat, in yogurt, in quark or in salad dressings. Just remember: only ever use flaxseed oil cold, never heat it.
- Buy flaxseed oil from the chiller cabinet and keep it cool and out of the light at home too. Because it turns rancid and oxidises quickly, use it up within about 6 weeks of opening.
Nutrition facts per serving (estimate)
Frequently asked questions
How should I store ground flaxseed?
Keep ground flaxseed somewhere cool and dark. Once flaxseed is ground it becomes delicate, especially when exposed to heat and light.
Can I heat flaxseed oil?
No. Always use flaxseed oil cold, for example in yogurt, quark or salad dressings. Heating it causes valuable nutrients to break down.
How long does flaxseed oil keep once opened?
Use flaxseed oil up within about 6 weeks of opening, as it turns rancid and oxidises quickly.
What temperature should I use when baking with flaxseed?
Keep ground flaxseed to no more than 150C when baking, so its valuable nutrients are preserved.
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