Flaxseed Oil

Flaxseed oil, also known as linseed oil, is a nutrient-rich plant oil derived from the seeds of the flax plant. While flaxseeds can be found year-round, the oil is best when fresh and should be stored in a cool, dark place to maintain its quality. Flaxseed oil is celebrated for its high omega-3 fatty acid content and is used primarily in cold applications to preserve its nutritional benefits, such as in salad dressings or drizzled over finished dishes. It's not typically used for cooking due to its low smoke point. This oil is a staple in health-focused and vegetarian cuisines, often used as a supplement or ingredient for its nutty flavor and health benefits.

Flaxseed Oil Synonyms

Linseed oil

Flaxseed Oil Substitutes

Perilla Oil

Different Forms/Types of Flaxseed Oil

Capsules

Softgel capsules filled with flaxseed oil, convenient for those who prefer supplementation over culinary use.

High-lignan

Contains higher levels of lignans, which are natural compounds found in flaxseeds with potential health benefits.

Cold-pressed

Flaxseed oil that is extracted by pressing the seeds at a low temperature to preserve nutritional quality, flavor, and aroma.

How to Choose Flaxseed Oil

When choosing flaxseed oil, opt for cold-pressed, organic, and non-GMO varieties to ensure the highest quality. The oil should be packaged in dark bottles to protect it from light, which can cause oxidation. Always check the expiration date, as flaxseed oil can go rancid quickly due to its high unsaturated fat content.

Cooking/Prep Tips for Flaxseed Oil

Flaxseed oil, derived from the seeds of the flax plant, is a healthful oil that should be used with care in the kitchen. It's important to note that flaxseed oil has a low smoke point and is not suitable for cooking at high temperatures. Instead, it is best used as a finishing oil or in dressings and sauces where its nutty flavor can shine without the risk of oxidation. When storing flaxseed oil, keep it in a cool, dark place or refrigerate it to prevent it from going rancid. As it is rich in omega-3 fatty acids, it's a great addition to a balanced diet but should be consumed in moderation due to its high caloric density.

Shelf Life of Flaxseed Oil

Flaxseed oil should be stored in the refrigerator to slow down the oxidation process and maintain freshness. Keep the bottle tightly sealed to prevent exposure to air. It's best to use flaxseed oil within six to eight weeks after opening. If the oil develops a bitter or off smell, it has likely gone rancid and should be discarded.

Recommended Brands for Flaxseed Oil

flaxseed oil capsules: Nordic Naturals

high-lignan flaxseed oil: NatureWise

cold-pressed flaxseed oil: Barlean's

Cooking Techniques for Flaxseed Oil

Dressing: Flaxseed oil can be whisked into salad dressings, combined with vinegar or lemon juice, mustard, and seasonings. It's an excellent way to incorporate healthy fats into your diet.

Drizzling: Use flaxseed oil to finish dishes, drizzling it over cooked vegetables, grains, or incorporating it into smoothies and yogurts for a nutritional boost.

Cold Sauces: Incorporate flaxseed oil into cold sauces like pesto or aioli after they have been prepared, to add a layer of complexity and health benefits without exposing the oil to heat.

Popular Flaxseed Oil Recipes

Flaxseed Oil Vinaigrette
Cold Flaxseed Oil Pesto
Flaxseed Oil Smoothie

Flaxseed Oil Nutritional Information (100g)

fat: 100 g
fiber: 0 g
sugar: 0 g
protein: 0.11 g
calories: 884 kcal
carbohydrates: 0 g

Flavor Combinations

Flaxseed oil pairs well with acidic components like lemon juice or vinegars, which can cut through the oil's richness. It also complements earthy spices and herbs such as dill, parsley, and chives. Flaxseed oil can be mixed with Greek yogurt or soft cheeses for a creamy texture in cold dishes. It works well with grains like quinoa or rice, and with legumes, particularly in salads.

Allergen Information

Flaxseed oil is not a common allergen, but individuals with a specific allergy to flax should avoid it. As with any dietary supplement, it's recommended to consult with a healthcare provider before incorporating flaxseed oil into your diet, especially if you have a history of allergies or are taking blood-thinning medications.

Ingredient Comparisons

Perilla Oil vs Flaxseed Oil