How to cook flax

Information for flax in our free cooking ingredients collection.

Flax

Flax is an ancient crop. Native to Eurasia, its first recorded use was in Babylon about 3000 B.C. There, it was cultivated for food, and its seeds were usually ground into flour or meal. The plant also was used to make fabric for clothing. (These days, linen comes from flax). Hippocrates, the ancient Greek physician, wrote of using flaxseed for the relief of abdominal pain. The greatest of all medieval kings, Charlemagne, considered flax so healthful that he passed laws requiring its consumption.

Nutrition researchers have identified several substances in flaxseed that appear to have health benefits: lignans, fiber, and omega-3 fatty acids. Lignans are phytoestrogens that are thought to bind to estrogen receptors in the body. Phytoestrogens may have a role in preventing hormonally related cancers of the breast, endometrium (lining of the uterus), and prostate. Populations with higher intakes of phytoestrogens appear to have a lower incidence of and mortality from these cancers. Although lignans are found in most unrefined grains, soybeans, and some vegetables (broccoli, carrots, cauliflower, and spinach), flaxseed is the richest source of lignans. Flaxseed also contains both soluble and insoluble fiber (about 3.3 grams of total fiber in 1 tablespoon of flaxseed). About one-third of the fiber is soluble. Studies have found that the soluble fiber in flaxseed, like that found in oat bran and fruit pectin, can help lower cholesterol levels. Soluble fiber also has been found to help regulate blood sugar levels. The remaining two-thirds of the fiber in flaxseed is insoluble, which aids in digestion and waste elimination.

Flaxseed is rich in alpha-linolenic acid, which is both an essential fatty acid and an omega-3 fatty acid. Researchers are interested in omega-3 fatty acids for their roles in proper infant growth and development, in reducing risk factors for heart disease and stroke (regulation of cholesterol, triglycerides, blood pressure, blood clotting), and in immune and inflammatory disorders.

Ground flaxseed is usually available in most large supermarkets and in specialty markets. The small, reddish brown whole seeds have a nutty taste. Look for flaxseed or flaxseed meal in tight packaging that does not allow light to pass through. Protecting flaxseed from light helps keep the product fresh and preserves the omega-3 fatty acids and polyunsaturated fats.

How to cook flax

Incorporating flaxseed into a diet is simple and can add a tasty twist to routine foods and dishes. Whole (or ground) flaxseed can replace some of the flour in bread, muffin, pancake, and cookie recipes. Because of its high fat content, it also can be used to replace part or all of the fat in baked goods recipes. (One cup of flaxseed may replace 1/3 cup fat). Time in the oven should be adjusted to allow for more rapid browning when flaxseed is used in baked goods. Flaxseed oil also is readily available and may be substituted for other oils.

Serving suggestions

Whole flaxseeds have a nutty taste and can be sprinkled over salads, soups, yogurt, or cereals. Flaxseed meal particularly complements the flavor of bran muffins.

• Millet
• Oats
• Quinoa
• Rice
• Rye
• Wheat
• Wild rice
• Bread
• Cereals
• Flour
• Pasta
• Asian noodles

• Sweet potato
• Taro
• Tomatillo
• Tomato
• Turnip
• Water chestnut
• Yam
• Grains
• Amaranth
• Barley
• Buckwheat
• Corn (maize)

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