Hi readers! I’m Laura from Becoming the Odd Duck.
I’m a fellow Texan and a Nutrition student, studying to become a Registered Dietitian.
Let’s discuss flax meal. For those that don’t know what flax meal is – it’s just ground up flaxseeds. Flaxseeds are tiny brown or red seeds that are rich in omega 3 fatty acids, fiber, iron, zinc, vitamin E and calcium.
It’s crucial for everyone to consume omega 3 fatty acids, and for those that don’t consume fatty fish or fish oil – flaxseeds and walnuts are excellent vegetarian sources. Omega 3s play crucial and essential roles in our body and can decrease inflammation and lower your risk of heart disease. Flaxseeds have benefits besides omega 3s, such as their cholesterol and blood pressure lowering qualities. There is other research that supports added benefits to flaxseeds, including possible reduced risk of breast cancer or diabetes. Eating up to two tablespoons of flax meal a day is adequate to promote these health benefits.
I began eating flax meal several years ago to lower my blood pressure. However now I eat it because it’s rich in fiber and I love the nutty taste it adds to my food.
There is one problem with flaxseeds, though. To consume these vital nutrients of the flaxseed, you have to eat the inside of the seed. The nutrients are located inside the seed and our bodies cannot break through the exterior shell. Thus, flax meal is the preferred method of consuming flaxseeds to realize the nutrition benefits. But – be careful about buying flax meal already prepared and packaged at your store – it will be more expensive and possibly be rancid.
The omega-3 fatty acids exposed in flax meal are susceptible to oxidation at room temperatures. This oxidation makes the fats rancid (or bad) and ruins their benefits. To prevent oxidation, flax meal should be stored in a refrigerator. The protective shell of flaxseeds protects the omega 3s from rancidity at room temperature. Buying whole flax seeds from a bulk bin and then making your own flax meal is the most safe and cost effective way to add flaxseeds to your diet.
You can easily grind your own flax meal at home using whole flaxseeds. I use a coffee grinder and add my pantry-stored flaxseeds to the grinder. After grinding an adding to a reusable container, I store my homemade flax meal in my refrigerator and add it to dishes as I cook. As long as this flax meal is refrigerated, it should stay fresh for a month or two.
If you are looking to add flax meal to your diet, but aren’t sure where to start – try these easy additions. Remember, eat up to 2 tablespoons per day:
- Add 1 tablespoon of flax meal to yogurt and mix together. I have stopped using granola in my yogurt and now only add flax meal!
- If you are making your own granola, add flax meal to the granola before it bakes!
- Flax meal makes a great addition to any smoothie to increase the fiber and thickness of the smoothie.
- Sprinkle flax meal on top of rice bowls, grains or salads as a nutty and crunchy topping.
- Flax meal added to muffins or breads will increase the fiber content of your baked good!
I have been eating flax meal for so long that I love the nutty taste and crunchy texture. If you are a newbie, start small and add it to your recipes!
Do you like flax meal? If so, please share the ways you use it in your meals!
Sources:
ADA Knowledge Center: The Facts on Flax 1 & 2
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I put flax inside of my pancakes
!
Hiya – I have a questions – what if I don’t have time to grind
do you recommend a brand that *might* not be rancid?
Maybe I’ll invest in a grinder etc… just wondering
It’s not letting me reply above – so I’ll respond here!
If you buy flax meal that is refrigerated AT the store, it should be fine. And some of the flax meal on the shelves might even be okay, if it hasn’t been sitting there too long and exposed to high heat (like while in transit to the store). But it’s just impossible to know – so I’d stick with buying a refrigerated bag of meal in the store or grinding your own.
I’ll tell you the cost of grinding your own is SO much cheaper and you’ll be able to guarantee the oils will be fresh. Buy whole flax seeds in the bulk bins and you’ll pay less than 1/2 the price of pre-packed seeds or meal. I bought my grinder for $20 at target, though check Amazon – they are always much cheaper!
Plus the grinder has other uses – obviously for coffee, but also to grind almonds or other nuts that you can use to “bread” foods. I use mine sometimes for this purpose.
Where can you find the whole flax seed in the bulk bin? Whole Foods?