Flaxseed Meal

Flaxseed meal, derived from ground flaxseeds, is a versatile ingredient known for its nutty flavor and health benefits. It is not bound by seasonality and is available year-round. Flaxseed meal is a popular addition in the health food sector and is used across various cuisines, particularly in vegan and gluten-free recipes as an egg substitute or to add fiber. It can be sprinkled over breakfast cereals, blended into smoothies, or used in baking to add texture and nutritional value to breads, muffins, and other baked goods.

Flaxseed Meal Synonyms

Ground flaxseed
milled flaxseed
flax meal

Flaxseed Meal Substitutes

Almond Flour

Different Forms/Types of Flaxseed Meal

Whole Flaxseed

Flaxseeds in their natural, unprocessed form, ideal for grinding at home or adding whole to certain recipes for texture.

Cold-Milled Flaxseed

Flaxseeds that have been ground at low temperatures to preserve their nutritional value, suitable for adding to cold foods like yogurt or cereal.

Ground Flaxseed Meal

Flaxseeds that have been ground into a fine powder, often used as an egg substitute in vegan recipes or to add fiber to smoothies and baked goods.

How to Choose Flaxseed Meal

When choosing flaxseed meal, look for a product that has been cold-milled to preserve its nutritional content, including omega-3 fatty acids. The packaging should be opaque and vacuum-sealed to prevent oxidation. Check the 'best by' date to ensure freshness, and opt for organic brands if you prefer to avoid pesticides and genetically modified seeds.

Cooking/Prep Tips for Flaxseed Meal

Flaxseed meal, derived from ground flaxseeds, is a nutrient-dense ingredient that can add a nutty flavor and extra texture to various dishes. When using flaxseed meal, it's important to remember that it has a high oil content, which can go rancid if not stored properly; keep it in a cool, dark place or refrigerate to maintain freshness. Flaxseed meal can be used as an egg substitute in vegan baking by mixing 1 tablespoon of flaxseed meal with 3 tablespoons of water for each egg replaced. This mixture should sit for a few minutes to thicken before adding to your recipe. Additionally, flaxseed meal can be incorporated into smoothies, oatmeal, or yogurt for a nutritional boost without significantly altering the flavor profile.

Shelf Life of Flaxseed Meal

Flaxseed meal should be stored in an airtight container in the refrigerator or freezer to prevent it from going rancid. The cool temperature slows down the oxidation process, maintaining the meal's freshness and nutritional value. Use within the recommended time frame on the packaging, typically a few months after opening. If you notice a bitter taste or off smell, the flaxseed meal may have gone bad and should be discarded.

Recommended Brands for Flaxseed Meal

Cold-Milled Flaxseed: Spectrum Essentials

Ground Flaxseed Meal: Bob's Red Mill

Cooking Techniques for Flaxseed Meal

Baking: Flaxseed meal is often used in baking to add fiber, omega-3 fatty acids, and a subtle nutty flavor. It can be incorporated into bread, muffins, and cookies. When baking with flaxseed meal, it's important to note that it can make baked goods denser, so it's often used in combination with other flours.

Binding: Flaxseed meal can serve as a binding agent in recipes such as veggie burgers, meatballs, or fritters. It helps to hold ingredients together, making it a suitable replacement for breadcrumbs or eggs in certain recipes.

Thickening: Due to its high soluble fiber content, flaxseed meal can act as a natural thickener in sauces, soups, and stews. It absorbs liquid and expands, which can help achieve the desired consistency without altering the taste significantly.

Popular Flaxseed Meal Recipes

Flaxseed Meal Crackers
Gluten-Free Flaxseed Bread
Vegan Flaxseed Pancakes

Flaxseed Meal Nutritional Information (100g)

fat: 42.16 g
fiber: 27.3 g
sugar: 1.55 g
protein: 18.29 g
calories: 534 kcal
carbohydrates: 28.88 g

Flavor Combinations

Flaxseed meal pairs well with ingredients that complement its nutty flavor. It works nicely with whole grains like oats and quinoa, as well as nuts and seeds. In sweet preparations, flaxseed meal can be combined with cinnamon, vanilla, or cocoa. For savory dishes, it pairs well with garlic, onion, and herbs such as rosemary or thyme. It also blends seamlessly into smoothies with fruits like bananas or blueberries and can be mixed with yogurt or almond milk for a nutritious boost.

Allergen Information

Flaxseed meal is not a common allergen, but some individuals may experience an allergic reaction. Symptoms can include hives, itching, or swelling. If you have a flaxseed allergy, it is also important to avoid flaxseed oil and other products containing flaxseed.