Between their little nutty taste and their many health benefits, flax seeds are inviting themselves more and more often on French tables: follow our advice to use them well.
What is flaxseed?
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Brown or golden flax seeds are harvested during flowering of flax, a plant of the linaceae family that appreciates hot and humid climates. While this plant probably comes from Asia, its exact origin is difficult to determine. What is certain, however, is that flax has been cultivated for millennia to make textiles and flax seed oil. These are also directly used in cooking.
Flaxseed yogurt mousse
Flaxseed Parmesan Cookies
Orange and flaxseed semolina cupcakes
Flaxseed and prune muffins
Braised carrots with flax seeds
Light marbled with flax seeds
Turnip dartois with flax seeds
Young Cantal salad with banana and dill, mustard, fennel and flax seeds
Fruit salad with flax seeds and pistachio pieces
Breadsticks with cumin and brown flax seeds
Strawberry smoothie, almond milk and flax seeds
Roast salmon with flax seeds and almonds
Red cabbage salad with black rice, gorgonzola and chicken
Blueberry and flaxseed pancake
Orange avocado and flaxseed salad
Creamy chard soup with flax seeds
Flax seed ball bread
What are the differences between brown and golden flax seeds?
There is hardly any difference between brown and golden flax seeds, other than their color. Indeed, although they come from different varieties, their taste and nutritional composition are substantially identical. The only notable difference: brown flax seed contains more fiber.
What are the benefits of flax seed?
Flax seeds are very interesting nutritionally, starting with their omega 3 content. These precious fatty acids are essential for the proper functioning of our entire metabolism. Too rare in the diet, it is recommended to increase their consumption. These omega 3s – otherwise called alpha-linolenic acids – have anti-inflammatory properties and are especially beneficial for our cardiovascular system and our immune system.
As seen above, flax seeds are a very interesting source of fiber. Because not only are they rich, but in addition, their fibers have the property of forming a mucilage on contact with water. Mucilage is a viscous, gelatinous substance that forms and swells with water. This explains why flax seeds have a satiating effect AND a fairly powerful laxative effect. Precisely, it is advisable to go gradually, 1 tablespoon per day of crushed flax seeds maximum, because the acceleration of the transit can be quite significant.
Note that flax seeds are contraindicated for people suffering from chronic diseases of the intestines for the above-mentioned reason. Also avoid consuming it if you suffer from intestinal obstruction. WHOLE flax seeds are also contraindicated in case of bowel diverticula because they stick to the walls of the intestines and cause inflammation: consume them after having absolutely ground them.
Finally, we lend flax seeds antioxidant properties, because they contain lignans. These substances are phytoestrogens (such as soy isoflavones), which also appear to have a positive effect on symptoms of menopause and premenstrual syndrome.
How to consume flax seeds?
Unlike other seeds, flax seeds have a very hard shell that is resistant to all stages of digestion. They can thus remain intact after their passage in the stomach and be evacuated without you having benefited from their benefits. The ideal is therefore to grind or grind them before adding them to your preparations. Preferably do it just when you eat them so that they retain a maximum of nutrients.
Otherwise, it is recommended to soak flax seeds before consuming them. In this way, the germination process is started, which has two advantages. The first is to increase the level of nutrients; the second is to facilitate the assimilation and digestion of the seeds. Soak them for 8 hours at room temperature. At the end of this time, discard the soaking water, rinse them well with clear water and drain them..
How to store flax seeds?
The time and method of preservation depend on the form in which your flax seeds are found.
Seeds whole, not soaked, keep for up to a year at room temperature, in an airtight container, such as a glass jar. However, like all oilseeds, they can go rancid: at the slightest suspicious smell when you open your container, throw them away.
Whole seeds after soaking can be stored in an airtight container in the refrigerator up to 3 days.
Finally, the seeds crushed or ground should be consumed as quickly as possible (within 4 hours), in order to get the most of their nutrients. However, you can keep them 2 or 3 days in the refrigerator in an airtight box.
Our recipe ideas with flax seeds
There are many recipes that allow you to increase your consumption of flax seeds while enjoying yourself!
Of flaxseed bread until tasty dried fruit / flax seed muffins There is something for every taste. You can even sprinkle it in a orange and avocado salad, braised carrots or sprinkle one creamy chard soup.
Did you know ?
The mucilage that forms when flax seeds are soaked in water can be used in homemade cosmetics! This linen gel is recovered after filtration and is used as a moisturizer for dry skin and hair.