Flaxseed meal is a versatile ingredient used to boost the nutritional content of many foods. It's commonly added to smoothies, yoghurt, cereals, and baked goods. It's also popular as a vegan egg substitute ('flax egg') in baking due to its binding properties.
Grinding flaxseeds breaks open their hard outer shell, making their beneficial nutrients, especially omega-3 fatty acids (ALA) and dietary fibre, more accessible for digestion and absorption by the body. It's a great source of plant-based omega-3s and lignans.
Due to the delicate nature of its oils, flaxseed meal is prone to oxidation. It should be stored in an airtight container in the refrigerator to maintain freshness and prevent rancidity. For longer storage, the freezer is an excellent option.
A common recommendation is 1-2 tablespoons (about 7-14 grams) of ground flaxseed meal per day. It's best to start with a smaller amount and gradually increase to allow your digestive system to adjust to the fibre content.
Flaxseed meal has different properties than conventional flour and cannot typically be substituted cup-for-cup. It's very dense and highly absorbent. It works best when replacing a small portion of flour in recipes (e.g., 1/4 cup per cup of flour) or when used specifically in low-carb/gluten-free recipes designed for it.
A 'flax egg' is a vegan egg substitute often used in baking as a binder. To make one, mix 1 tablespoon of flaxseed meal with 3 tablespoons of water. Whisk together and let it sit for 5-10 minutes until it thickens into a gelatinous consistency, similar to a raw egg.
