Flaxseed meal is a versatile and nutritious ingredient that can be a valuable addition to any kitchen. It serves as a replacement for eggs in baked goods, while also providing fiber and essential nutrients. In this article, we will explore the process of making your own flaxseed meal and provide tips on proper storage and utilization.
Flaxseeds are renowned for their health benefits, boasting high levels of healthy fats and antioxidants.
When shopping at your local grocery store, you will come across whole and ground flax seeds. While both have their uses, it is not necessary to stock both in your pantry. In fact, for optimal freshness and delicacy, it is recommended to grind flaxseeds into meal just before usage.
Ground flax seeds have a relatively short shelf life of a few weeks at room temperature. However, refrigeration or freezing can extend their freshness to approximately 2-3 months. On the other hand, whole flax seeds can be stored for 1-2 years. To ensure quality and convenience, it is advisable to purchase whole flaxseed and grind them into meal as needed.
How to Make Ground Flaxseed Meal
To create your own flax meal, you will need a coffee grinder, spice grinder, or a high-speed blender. A food processor will not work for this recipe.The whole seeds are too small and don’t grind properly in a food processor.
Follow these simple steps:
- Add a few tablespoons of whole flax seeds to the grinder.
- Grind the flaxseeds on high for 30-60 seconds until they form a fine meal.
- Repeat the process, adding more flaxseeds, until you have the desired amount of ground flaxseed for your recipe.
- Any excess flaxseed meal can be stored in an airtight container in the refrigerator or freezer.
Brown vs. Golden Flaxseeds
There are various types of flaxseeds available, such as golden and brown flaxseeds. When it comes to making flaxseed meal, the nutritional profiles and health benefits of both varieties are quite similar. Therefore, the choice between brown and golden flaxseeds is a matter of personal preference.
Nutritional Value:Here is a breakdown of the nutritional composition for one tablespoon of each flaxseed variety:
Brown Flax seeds:
- Omega-3 essential fatty acids (ALA): 2.5 g
- Fat: 4.5 g
- Dietary Fiber: 3 g
- Protein: 2.2 g
- Calories: 50
- Omega-3 fatty acid (ALA): 2.1 g
- Fat: 4.2 g
- Dietary Fiber: 2.9 g
- Protein: 2.7 g
- Calories: 48
How To Use Ground Flaxseed Meal
There are many uses for ground flax! Here are some of my favorite flaxseed recipes:
- Flax Eggs: Mix one tablespoon of flax seed meal with 2.5 tablespoons of water to make a flax based egg substitute. This recipe works really well in vegan baking. I’ve used it to make banana bread, quick breads, and cookies!
- Flaxseed Pudding: Similar to chia pudding, flax pudding is a delicious treat made with plant based milk, ground flax and maple syrup. Mix 1/2 cup ground flax with 3/4 cup of your favorite type of milk and add 1-2 tablespoons of maple syrup. Let the pudding set overnight. Serve it with fresh fruit or berries.
- Flax Wraps: This easy recipe is low carb and only takes minutes to make. All you need is o1 1/2 cups of flaxseed meal and 1 cup of boiling water. Boil water in a saucepan and remove from heat (add seasonings into the water if using them). Pour in ground flaxseeds and stir well. A dough should begin to form within 1-3 minutes. *ADD MORE ground flaxseeds if the dough is too wet. Place dough between two pieces of parchment paper and roll with a rolling pin until 2-3mm thick. Use a cookie cutter or saucepan lid to cut out a circle wrap. My mixture made 5. Place the wrap on a non-stick fry pan on medium-high heat and cook for 1-3 minutes or until it begins to brown. Flip and cook for a further minute. Remove and allow to cool.
Related Recipes & Articles:
- When Does Flaxseed Oil Go Bad?
- 5 Best Flaxseed Oil Substitutes for Any Situation
- Coconut Flour vs Almond Flour: The Ultimate Verdict
How To Make Your Own Flaxseed Meal
Learn how to make quick and easy ground flaxseed meal at home with whole flaxseeds and a grinder!
- Prep Time: 1 minute
- Cook Time: 2 minutes
- Total Time: 3 minutes
- Yield: 1 cup 1x
- Method: Blender
- Cuisine: American
- 1 cup whole flaxseeds
- Add a few tablespoons of whole flaxseeds to the coffee grinder and grind for 30-60 seconds or until a fine meal forms. Repeat the process until you have the desired amount of ground flaxseed meal.
- Store in an airtight container in the fridge for one week or in a freezer bag in the freezer for 2-3 months.
- Serving Size: 2 tbs
- Calories: 70
- Fat: 6g
- Carbohydrates: 4g
- Fiber: 3g
- Protein: 3g