Flaxseed has been consumed for many many years and is one of the oldest crops cultivated. Commonly known as linseeds, flaxseeds are mainly used as oil seeds. But do you know that these tiny brown seeds are a powerhouse of nutrients with many health benefits? In fact, they are even heart-friendly and have been shown to improve lipid profiles, blood sugar control, and even in weight loss.
Scientific Name
Linum usitatissimum
Local Names of Flaxseeds
- Alshi ( Marathi)
- Linseed ( English)
- Alsi (Hindi)
Appearance
They are tiny in shape slightly bigger than sesame, almost flat, and shaped like a water drop. Their color is either earthy brown or yellowish and rather light in terms of weight.
Varieties
There are 2 varieties 1. Brown and 2. Yellow/ golden.
Taste & Texture
These seeds have a distinct earthy taste which is slightly nutty and their texture is crisp and crunchy.
Nutritional Facts
Both varieties of these seeds have a similar nutritional profile.
Overall, the nutritional benefits are as follows:
- They are a good source of dietary fiber.
- Flaxseeds are the richest source of omega-3 in the plant kingdom.
- They also are a good source of protein, lignans, Vitamin B, and copper.
- Good source of antioxidants.
While flaxseeds have many benefits, mindful consumption of flaxseed is very important. 1-2 tbsp per day is more than enough.
Purchasing
These seeds are easily available in India in local shops and even food stores. Certain factors you need to consider when purchasing those are:
- Choose vacuum-packed seeds over loose ones.
- Check for manufacturing/packaging date.
- Make sure to store it safely to prevent rancidity.
- Preferably buy unroasted flaxseeds.
Storage
These seeds can easily turn rancid if not stored well, so storage becomes very important.
- Once the pack is opened, store it properly in air-tight containers and in the refrigerator.
- Ground flax powder lasts for around a week.
How to consume Flaxseeds?
Contrary to popular belief, the best way to consume these seeds to maximise nutrient absorption is in the ground form rather than whole, as the entire tough outer shell can pass through the gut undigested.
Culinary Uses
- Mukhwas ( mouth freshener)
- Mix it into your breakfast bowls, Buddha bowls, oatmeal, and cereals.
- Baking
- Smoothies or milkshakes
- Crackers
Flaxseed Crackers
Equipment
- Mixing bowl
- oven
Ingredients
- 1 /2 cup Flaxseed Flour Powdered unsalted flaxseed
- 1 tbsp Chia seeds
- 1/4 cup Water
- 1/2 tsp Salt
- 1 tbsp Mix herbs+ chili flakes
Instructions
- Preheat the oven at 180 C for 10 mins.
- Prepare the baking tray by brushing it with oil.
- In a bowl mix in all dry ingredients.
- Add water slowly into the dry ingredients and let it remain for a few minutes.
- Knead the mixture into a ball and then into smaller balls.
- Flatten each small ball on the baking tray with hand ( apply little water or oil to fingers while rolling the balls and flattening then to crackers to make it easier) and cut it as required.
- Bake at 180 C for 12-15 minutes.
Notes
- Flaxseed tends to burn faster so keep an eye on the crackers. Adjust the timing and temperature for your oven as required.
- Chutneys
Flaxseed Chutney
Equipment
- Mixer
Ingredients
- 1 cup Flaxseed
- 2 tbsp Sesame seeds
- 10-12 Garlic cloves
- 4-5 Red Chilies
- Tamarind a small ball
- 1 tsp Oil
- 1/2 tsp Salt
Instructions
- Heat a pan and then shut off the flame. Place the flaxseeds on the pan and let them roast till crisp.
- Take a wok and add in oil. Once the oil heats up, add in finely chopped fresh garlic cloves till they brown slightly.
- Lastly, add in the flaxseed and sesame seeds in the mixer and give them a slight grind. Then add in the other ingredients and make it into a fine powder ( Ensure that you don't grind it continuously. Do the grinding with small breaks in between)
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