How to Prepare Ground Golden Flax Seed to Eat

Use ground golden flaxseed in your stews, sauces, burgers and baked goods.

Linum usitatissimum "Flaxseed" comes in the colors of golden yellow as well as reddish brown and both offer an equal nutty taste, health and nutritional benefits. For instance, 1 tablespoon of ground flaxseed provides you with 2.2 grams of fiber, 3.3 grams of fat including 1800 mg of omega-3 fat, 1.6 grams of protein and 36 calories. Although more research is needed, eating flaxseed helps treat high blood pressure and heart disease, as well as protect against some cancers, according to the University of Maryland Medical Center. Prepare ground golden flaxseed to eat in a wide range of ways for your health and your eating enjoyment. (See References 1, 2 & 3)

Things You'll Need

• 1 tbsp. ground flaxseed
• 3 tbsp. water
• Microwave-safe bowls
• 1 tbsp. butter
• 2 tbsp. ground golden flax meal
• 1 egg
• 1/2 tsp. baking powder
• Spoon
• Spatula (optional)
• Knife

Instructions

Add to Foods

1. Sprinkle ground flaxseed on cereal, salads, soups, cottage cheese, ice cream or yogurt.

2. Add flaxseed to the batter of your baked goods to add flavor and texture. Mix flaxseed into casseroles, meatloaf, cookies, breads and muffins, for example.

3. Mix flaxseed into foods you cook on your stove top, such as pancakes, burgers, stews or spaghetti sauce.

Egg Substitute

1. Mix 1 tbsp. of ground flaxseed and 3 tbsp. water in a bowl.

2. Allow the water and flaxseed mixture to sit for two minutes.

3. Use the flaxseed mixture in a recipe calling for one large egg. Flaxseed has a high protein content, making it effective as an egg replacement.

Low-Carb Flaxseed Bread

1. Select a microwave-safe dish for making two small slices of bread, or use a dish with high sides for more slices.

2. Make flaxseed bread quickly by putting 1 tbsp. butter into the dish and placing it into your microwave for about 30 seconds to soften the butter.

3. Remove the dish from the microwave oven and add 2 tbsp. ground golden flax meal, one egg and 1/2 tsp. baking powder to the butter. Mix the ingredients thoroughly using a spoon or spatula. The contents should be of the same consistency after mixing.

4. Place the dish containing the mixture into your microwave oven on a high setting for two minutes. Remove the dish. Your flaxseed bread should feel dry on top, which means it is ready to eat.

5. Use a knife to slip your flaxseed bread out of the dish and onto a plate. Slice your bread either vertically or horizontally. Your flaxseed bread will have a dense, coarse texture, similar to an English muffin. The carbohydrate count is low, making flaxseed bread ideal if you follow a low-carb diet.

Tips & Warnings

• Bake flaxseed bread in your conventional oven if you do not have a microwave. Use a greased baking pan. Heat for 15 minutes at 350 degrees Fahrenheit.

• Use your imagination and add other ingredients to your flaxseed bread batter such as cinnamon, vanilla, honey, nuts, herbs and spices. Eat your flaxseed bread with jelly, spread with butter or in sandwiches.

• To save money, buy golden whole flaxseed at health food stores in bulk and grind the seeds with a coffee grinder, or purchase ground flaxseed in packages labeled flax meal or milled flaxseed. Large grocery stores and online stores also sell golden flaxseed.

• Let your health care provider know you eat flaxseed if you take prescription drugs to prevent any possible interference with the medicine.

References

• University of New Hampshire; The Scoop on Flaxseed; Jane Reinhardt-Martin, R.D., L.D.
• U.S. National Library of Medicine: Medline Plus; Flaxseed; April 2011
• University of Maryland Medical Center; Flaxseed; Steven D. Ehrlich, N.M.D.

Resources

• Stevens Family Farm: Golden Flax Seed