flax seed and flax seed oil

flax seed and flax seed oil

Flaxseed – also known as Linseed, is commonly sold in bulk and is generally inexpensive. These seeds have a sweet flavour and need to be ground or soaked so that they can be properly digested. The seeds are also pressed to produce a highly nutritious oil, which must be processed at low temperatures (never heated), and without exposure to any light, and should be refrigerated at all times. If there is a bitterness to the oil, this indicates signs of rancidity. The oil should taste nutty and rich. Likewise, flaxseed meal should be fresh and stored in an airtight container, preferably in the fridge.

Both Brown and Golden Linseeds are available at different times in Australia, organically grown and of high quality. These two varieties are essentially similar in their nutritive qualities, although the golden linseed tastes a little sweeter.

Flaxseed contains an unsaturated fat known as Omega-3, which is essential for human health.  Just as we need a constant supply of Vitamin C, we need to consume these essential fatty acids on a very regular basis to maintain good health. The Waihi Bush brand of flaxseed oils is a comprehensive range, with a number of different blends to meet various needs according to body type, current health and lifestyle. Their website has a guide that explains the different blends, to help you choose the right one for you.(Click here to visit their website).

2 teaspoons of flaxseed oil is roughly equivalent to 3 Tablespoons of freshly ground flaxseed meal, although the meal also offers an excellent source of fiber. The high levels of Omega-3 in flaxseed make them essential in our diet to prevent or to help recover from diseases and infections, and strengthening the heart and arteries.

Flax seeds can be helpful for regulating the digestive system and alleviating constipation. The slippery nature of flax seeds (due to the high mucilage content, also makes them helpful for calming inflammation (eg Irritable Bowell Syndrome or Arthritis), and are also helpful for the general treatment of pain caused by inflammation.

There are many ways that flaxseed oil can be incorporated into everyday meals and snacks. Remembering that this is a food, not a medicine is a good way to think about it. Flaxseed oil should never be used for cooking, as the heat destroys the fragile Omega-3 essential fatty acids it contains. It can however be safely used when serving food though, and is delicious when used on salads, blended into mashed potatoes, or eaten with hot porridge or creamy smoothies.

Flaxseed Oil – Serving Ideas:
– Smoothie:  Banana, Milk, Yoghurt and Honey, Flaxseed oil.
– Spreadable butter: Soften butter to room temperature, then combine with flaxseed oil. Store in the fridge in a light proof container. (don’t use this for cooking).
– Add flaxseed oil to miso soup when you serve it, and stir gently to break up oil globules.
– Salad dressing; replace all or part of the olive oil in a salad dressing with flaxseed oil, or just drizzle over salad with a squeeze of lemon.
– Veges – drizzle oil over veges when serving – steamed, roasted, stir fry.
– Mashed potato – Use flaxseed oil instead of butter when making your mash, creamy and delicious.
– Dinner- just drizzle it over whatever you’re eating!

Ground Flaxseed – Serving Ideas:
-LSA the classic blend of ground Linseed, Sunflower and Almond. An excellent boost to your morning cereal or porridge. Just make sure it is fresh, and store in the fridge.
-Blanch green vegetables such as asparagus, beans, broccoli or brussel sprouts, then quickly finish on a hot grill pan with a splash of olive oil. Serve with ground linseeds and a squeeze of lemon juice.
– Add ground linseeds to muesli bars or power balls for extra fiber.

* One tablespoon of ground flax seeds and three tablespoons of water may serve as a replacement for one egg in baking by binding the other ingredients together.

Whole Flaxseeds
– Soak overnight and add to bread recipes
– Make a soothing tea (great for upset tummies, headaches, inflammation and sore throats)  Simmer 1 Tablespoon flaxseed in 2 cups of water for 5 minutes, strain and then drink. (this will thicken on cooling, so drink hot!) Add a pinch of cinnamon, and raw honey if desired.