21 Ways to Eat Flax Seed: The Unbelievably Easy Guide to Adding Flaxseed to Your Daily Meals!

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A few months ago, I began incorporating flaxseed into my daily routine. I’ve made it a habit to enjoy a glass in the mornings – I simply mix them in and let them soak for a bit (video below).

As a certified health coach and passionate (obsessed) about natural ingredients, flaxseed holds a special place in my heart ❤️.

Quick overview of flax seeds benefits (and watch me drink the seeds)

@ohmightyhealth

Flax seeds for health benefits: Flaxseeds for your health are packed with omega-3s, fiber, and protein. These tiny seeds are super beneficial for heart health, digestion, and overall wellness. 🌿💪 Easily integrate them into your diet – sprinkle on salads, blend in smoothies, or stir into yogurt. Start with 1 tsp daily and gradually increase for maximum benefits. 🥄🥗 Remember to stay hydrated, as flaxseeds absorb water. Make them a regular part of your healthy lifestyle and feel the difference! #flaxseedbenefits #flaxseedsbenefits #flaxseedshealthbenefits #flaxseedshealth #healthyeating #wellnessjourney

♬ Good Memories – Cochren & Co.

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1. Whole vs ground flaxseeds

IMPORTANT: Whole flaxseeds are hard for our bodies to break down, so we don’t get all their goodness. Using ground or milled flaxseeds is better because our bodies easily absorb all the good stuff inside, like the soluble fibre.

2. The flaxseed “gelling guide”

Before looking at each way to easily eat flaxseed, just note how flaxseed is more likely to result in a jelly-like consistency when mixed with liquids (due to the soluble fibre in flaxseeds that thickens when wet). This consistency can be off-putting for many. I don’t always like it. But a sprinkle of flaxseeds on top of drier foods like toast or salads adds a nice crunch without changing the dish’s consistency.

Find below a quick guide to see at a glance if you want to try eating flaxseeds that way or give it a pass.

1. Sprinkle over any food: Unlikely to jelly if not mixed with liquid.
2. Blending into smoothies: Likely to jelly slightly.
3. Mix into condiments: Might jelly slightly.
4. Stir into drinks: Likely to jelly slightly.
5. Add to pre-made meals: Might jelly depending on moisture content.
6. Add to snacks like hummus or dips: Could jelly slightly.
7. Use as garnish on toast: Unlikely to jelly.
8. Add to pasta or rice dishes: Might jelly slightly.
9. Sprinkle over yoghurt, fruit, or granola: Unlikely to jelly.
10. Whisk into salad dressing: Could jelly slightly.
11. Add to protein shake: Likely to jelly slightly.
12. As a topping for baked goods: Unlikely to jelly.
13. Use as a coating for batter: Unlikely to jelly.
14. In homemade trail mix: Unlikely to jelly.
15. Stir into pancake or waffle batter: Might jelly slightly.
16. Thickener for soups or stews: Likely to jelly.
17. Add to homemade ice cream or frozen yoghurt: Might jelly slightly.
18. In homemade salsa or guacamole: Might jelly slightly.
19. In savoury oatmeal or porridge: Likely to jelly.
20. As a crust for tofu: Unlikely to jelly.
21. In homemade vegetable burgers or meatballs: Might jelly slightly.

Ok, let’s have a look at each. You will find affiliate links at no extra cost to you.

21 Ingenious ways to eat flax seed

Wondering how to eat flax seed? Here are the 21 simple and clever ways to include flaxseeds in your daily meals.

1. JUST sprinkle over any food

Unlikely to jelly if not mixed with liquid.

Yes, you can just sprinkle some ground/milled flaxseeds onto your regular meals! Whether it’s your morning cereal, a cosy bowl of oatmeal, your creamy yoghurt, or even adding a bit of goodness to your soup or salad, it’s a simple tweak. It won’t change your meal’s taste much, but it’ll pack in some extra nutrition that your body will thank you for.

2. Try blending into smoothies

Likely to jelly slightly.

Blend a tablespoon of ground/milled flaxseeds into your smoothies. It’s such an effortless way to get them into your diet. You’ll hardly notice any change in flavour, just a subtle, nutty twist.

3. Mix into ketchup, mustard or mayo

Might jelly slightly.

Stir some ground/milled flaxseeds into your favourite condiments. Whether it’s mustard, ketchup, or mayonnaise, this little addition won’t just be a secret ingredient in your sandwiches or burgers but also a healthy boost.

4. Stir into juices, milk, tea or coffee

Likely to jelly slightly.

Mix a little bit of ground/milled flaxseeds into your drinks. Whether it’s your morning juice, a glass of milk, or even your relaxing cup of tea, this small addition is effortless. It might change the texture slightly, but it’s a hassle-free way to include flaxseeds in your diet without altering your usual eating habits.

5. Add to any frozen, canned or pre-made meal

Might jelly depending on moisture content.

Got a busy day and relying on a pre-made meal? No problem! Just stir some ground/milled flaxseeds into your frozen dinner or canned soup as you heat it. This simple step effortlessly ramps up the nutritional value of your meal, making it not just convenient but healthier, too.

6. Add to snacks like hummus or dips

Could jelly slightly. If added as a topping it won’t jelly.

Mix ground/milled flaxseeds into your hummus, peanut butter, or any other favourite dip. It’s a lovely way to add a health kick to your snack time. Whether you’re dipping crackers or fresh veggies, this little twist boosts nutrition and keeps your snack routine interesting.

7. Use them as garnish on your toast

Unlikely to jelly.

Upgrade your toast game with a sprinkle of ground/milled flaxseeds! Whether you’re topping your toast with creamy avocado or rich peanut butter, adding flaxseeds is a fantastic way to enhance both the flavour and the nutritional value.

8. Add to pasta or rice dishes

Might jelly slightly.

Stir some ground/milled flaxseeds into your cooked pasta sauces or rice dishes. This easy addition sneaks in extra nutrients without altering the fundamental taste of your favourite meals. It’s a simple way to make your comfort foods more nutritious.

9. Sprinkle over yoghurt, fruit or granola

Unlikely to jelly.

Kickstart your day with a nutritious twist: layer your yoghurt, fruit, and granola, and then give it a sprinkle of ground/milled flaxseeds. This adds a lovely texture and packs a healthy punch to your morning routine.

10. Whisk it into your favourite salad dressing!

Could jelly slightly.

Revamp your salad dressings with a healthy twist: whisk in some ground/milled flaxseeds. This not only boosts the nutritional value of your salads but also gives the dressing a thicker, more satisfying consistency.

11. Add to your protein shake

Likely to jelly slightly.

Enhance your protein shakes or meal replacement drinks by adding a scoop of ground/milled flaxseeds. This easy addition packs in extra fibre and omega-3s, boosting the nutritional value of your drink without compromising on taste.

12. As a topping for muffins, bread or cakes

Unlikely to jelly.

Give your baked goods a delightful twist by sprinkling ground/milled flaxseeds on top of muffins, breads, or cakes before you pop them in the oven. This adds a crunchy, nutty topping that tastes great.

13. Use as a coating for your batter

Unlikely to jelly.

Next time you’re breading chicken, fish, or vegetables, try mixing in some ground/milled flaxseeds with the breadcrumbs or batter. This simple tweak adds a nutritious touch to your crispy coatings, enhancing both the texture and the health benefits of your favourite fried foods.

14. In homemade trail mix (nuts, dried fruits, etc)

Unlikely to jelly.

Create your own healthy, homemade trail mix by combining ground/milled flaxseeds with a mix of nuts, dried fruits, and chocolate chips. This gives you a delicious snack and ensures you’re getting a good balance of nutrients, including the added benefits of flaxseeds. It’s perfect for on-the-go snacking or a quick energy boost.

15. Stir into your pancake or waffle batter

Might jelly slightly.

Add a healthful twist to your breakfast favourites by stirring a tablespoon of ground/milled flaxseeds into your pancake or waffle batter. This simple step infuses your morning treats with an extra dose of nutrition without compromising on the delicious flavours you love.

16. Use as a thickener for soups or stews

Likely to jelly.

Turn to ground/milled flaxseeds as a natural thickener for your soups and stews. Not only do they help achieve the perfect consistency, but they also add valuable fibre and nutrients to your dishes. It’s a way to enhance the texture and nutritional profile of your hearty meals.

17. Add to homemade ice cream or frozen yoghurt

Might jelly slightly.

Give your homemade ice cream or frozen yoghurt an extra health kick by mixing in some ground/milled flaxseeds. This adds a subtle, nutritious boost to your frozen treats, making them delicious and better for you. It’s a fun and easy way to make your indulgences a bit more guilt-free!

18. In homemade salsa or guacamole

Might jelly slightly.

Stir ground flax seeds into your homemade salsa or guacamole.

19. In savoury oatmeal or porridge

Likely to jelly.

Elevate your savoury oatmeal or porridge by stirring in ground flaxseeds. This addition works well with oatmeal recipes that include ingredients like herbs or even a poached egg. It’s a great way to start your day with a fibre-rich, hearty meal.

20. As a crust for tofu

Unlikely to jelly.

Create a nutritious crust for meats like seitan or tofu by pressing them into a mixture of ground flaxseeds, herbs, and spices before cooking. This method not only adds a crunchy texture but also infuses your protein with the health benefits of flaxseeds.

21. In homemade vegetable burgers or meatballs

Might jelly slightly.

Mix ground flaxseeds into your homemade vegetable burger or meatball mix. Whether you’re using beans, lentils, or ground veggie meat, the flaxseeds will add a nutty flavour and help bind the ingredients together, boosting the nutritional content.

This is the WHOLE, ORGANIC FLAXSEED I recommend (to add a nice crunch)

This is the MILLED ORGANIC FLAXSEED I recommend. (ground seeds)

You can grind the seeds with this INEXPENSIVE COFFEE GRINDER that I recommend.

Why eat flaxseeds: benefits, recommended amounts, etc

• Flaxseeds are a nutritional powerhouse packed with omega-3 fatty acids, fibre, and antioxidants. These nutrients contribute to heart health, aid digestion, and may help reduce inflammation and improve cholesterol levels. Including flaxseeds in your diet can be a simple way to boost your overall health.
  
• The recommended daily intake of flaxseeds is about 1-2 tablespoons. This amount ensures you get the health benefits without overdoing it. It’s always good to start with a smaller amount and gradually increase it to see how your body reacts.
  
• It’s best to consume flaxseeds in their ground/milled form. Whole flaxseeds often pass through the digestive system without being broken down, which means you might miss out on their nutritional benefits. Ground flaxseeds, on the other hand, are more easily absorbed by the body.
  
• When will I see the difference in my body? The benefits usually become noticeable after consistent consumption over a few weeks.
  
• Is It true that flaxseed tastes bad or fishy? Flaxseeds have a mild, nutty flavour. However, if they’re not stored properly or are old, they can develop a bitter or fishy taste. To avoid this, store flaxseeds (especially after grinding) in a cool, dark place or in the refrigerator and consume them within a few weeks of grinding.

This is the WHOLE, ORGANIC FLAXSEED I recommend (to add a nice crunch)

This is the MILLED ORGANIC FLAXSEED I recommend. (ground seeds)

You can grind the seeds with this INEXPENSIVE COFFEE GRINDER that I recommend.

Helpful notes

• Start small and gradually increase.
• Guidelines: 1 tsp of ground/milled flax seeds daily. I am lazy and don’t usually grind them, but if you grind them, it is a lot better because of better absorption of nutrients (grind yourself with a grinder at home or buy pre-ground).
• No specific time limit on how long to take. Make them a regular part of your diet. If ground, drink the water quickly before it thickens.
• Drink plenty of fluids throughout the day to prevent constipation, as flaxseeds absorb a lot of water.

Other creative ways to enjoy flaxseeds in your diet

1. How about flaxseed oil? This can be used in salad dressings or drizzled overcooked vegetables. However, flaxseed oil shouldn’t be used for cooking at high temperatures, as it can break down and lose its nutritional properties.
2. Use it as an egg substitute. For those who are vegan or allergic to eggs, flaxseeds can be a great substitute in baking. Mix one tablespoon of ground flaxseeds with three tablespoons of water and let it sit for a while until it becomes gel-like; this mixture can replace one egg in recipes.
3. Use it as a flour replacement. You can replace a portion of flour with ground flaxseeds in recipes for bread, pancakes, muffins, and other baked goods to add fibre and a healthy boost.
4. Use in homemade granola or energy bars. Mix ground/milled flaxseeds into your homemade granola or energy bar recipes for added nutrition.

This is the WHOLE, ORGANIC FLAXSEED I recommend (to add a nice crunch)

This is the MILLED ORGANIC FLAXSEED I recommend. (ground seeds)

You can grind the seeds with this INEXPENSIVE COFFEE GRINDER that I recommend.

Add flaxseeds to your daily diet

Incorporating flaxseeds into your daily diet is more than just a health trend; it’s a step towards a more nutritious lifestyle.

With their rich content of Omega-3 fatty acids, fibre, and antioxidants, flaxseeds offer a simple yet effective way to enhance your overall health.

Whether you’re sprinkling them onto your morning cereal, blending them into smoothies, or using them as a baking ingredient, flaxseeds are incredibly versatile!

This is the WHOLE, ORGANIC FLAXSEED I recommend (to add a nice crunch)

This is the MILLED ORGANIC FLAXSEED I recommend. (ground seeds)

You can grind the seeds with this INEXPENSIVE COFFEE GRINDER that I recommend.

The key to benefiting from flaxseeds is consistency and variety. Experiment with different ways to include them in your meals and find what works best for you.

So, go ahead and give flaxseeds a try. Embrace this tiny but mighty seed and make it a staple in your journey towards a healthier, happier you!

I most definitely have.