Flaxseed oil is an amazing ingredient that can add a nutritious boost to your meals and baked goods.
If you’re wondering what exactly flaxseed oil is and how to use it, you’ve come to the right place!
In this article, I’ll explore how flaxseed oil is made, its benefits, and how to incorporate it into your cooking and baking. Let’s go!
What is flaxseed oil?
Flaxseed oil, also known as linseed oil, is a vegetable oil derived from the seeds of the flax plant (Linum usitatissimum).
It’s a popular dietary supplement due to its potential health benefits and is often consumed for its high content of omega-3 fatty acids, particularly alpha-linolenic acid (ALA).
It has a robust nutty flavor, but some people say it has a fishy taste (like fish oil) if too much is used.
How is flaxseed oil made?
Flaxseed oil is made by crushing flaxseeds and squeezing out the oil.
First, they grow flax plants and wait for the seed capsules to turn brown. Then they harvest the plants and separate the seeds from the plant stuff.
After cleaning the seeds, they press them using a machine to extract the oil. No heat is used, so it’s called cold-pressing.
They filter the oil to remove any impurities and package it in dark bottles to protect it from oxidizing and losing nutrients.
Benefits of flaxseed oil
Speaking of nutrition, flaxseed oil offers a wide range of health benefits. It’s a great source of omega-3 fatty acids, which are known to support cardiovascular health and reduce inflammation in the body.
The primary fat in flaxseed oil is polyunsaturated fats, making it a healthier choice compared to oils high in saturated or trans fats.
Flaxseed oil contains trace amounts of naturally occurring trans fats due to its composition. However, these levels are generally considered negligible and not a cause for concern.
Unlike artificial trans fats found in processed foods, the trans fats in flaxseed oil have not been linked to the same negative health effects.
Flaxseed oil nutrition facts
| Serving size | 1 tbsp (15mL) |
| Calories | 120 |
| Polyunsaturated | 9.2 g |
| Monounsaturated | 2.5 g |
| Saturated | 1.2 g |
| Trans | Trace amounts |
| Total Fat | 13.6 g |
| Cholesterol | 0 |
The primary fat source is bolded.
How to cook and bake with flaxseed oil
When it comes to cooking, flaxseed oil has a low smoke point, which means it’s best used raw rather than for cooking purposes. It works well for salad dressings, as a finishing oil, or dipping bread in.
Flaxseed oil is not the best for high-heat cooking. However, you can add it towards the end of stir-frying to impart a delicate nutty taste!
Likewise, flaxseed oil just doesn’t stand up to the temperatures needed for baking. Flaxseeds themselves though, or flaxseed meal can be used in all sorts of baking recipes!
And if you’re looking to boost your omega-3 intake, try adding a tablespoon of flaxseed oil to your favorite smoothie recipe!
Ways to use flaxseed oil
Here’s some more ideas for ways to use flaxseed oil:
- Salad dressings
- Cold dishes like dips, spreads, or hummus
- Grain bowls
- Drizzled over cooked grains or vegetables
- Homemade granola or energy bars
- In smoothies as a omega-3 fatty acid supplement
How to make flaxseed oil at home
You can make your own flaxseed oil at home without any kind of special equipment. Here’s how:
- Grind flaxseeds until fine.
- Place the ground flaxseeds in a clean jar with a tight-fitting lid.
- Add hot water to the jar and stir well.
- Cover the jar and let it sit at room temperature for 24 hours.
- Strain the mixture through a cheesecloth or fine mesh sieve, and squeeze out the liquid.
- Strain the mixture to remove any solids, and voila! You’ve got homemade flaxseed oil ready to be used in your favorite recipes.
How to store flaxseed oil
One of the downsides of flaxseed oil is that it’s highly perishable and has a relatively short shelf life compared to other oils. To maximize its freshness and prevent oxidation, it’s best to consume it within a few weeks of opening the bottle or as per the manufacturer’s instructions.
The best way to store flaxseed oil is in a cool, dark place, away from direct sunlight and heat sources. Or even better – in the refrigerator to help prolong its shelf life.
An unopened bottle of flaxseed oil can last for up to 6 months, while an opened bottle should be used within 2-3 months max.
What are the best substitutes for flaxseed oil?
If you’re in need of a substitute for flaxseed oil, there are a few alternatives you can try…
For an all-around replacement, chia seed oil is a great option. It provides similar health benefits and a mild flavor profile. But just like flaxseed oil, chia seed oil isn’t the best when heated.
So, for regular everyday cooking, I recommend good ol’ extra virgin olive oil. Regular olive oil is even more heat stable and is best for when you need to cook at higher temperatures.
FAQs
Flaxseed oil is commonly used as a dietary supplement and is known for its potential benefits in promoting heart health, reducing inflammation, and supporting digestion.
Flaxseed oil is generally safe for most people when taken in appropriate amounts, but some potential side effects may include digestive issues like bloating or diarrhea, allergic reactions in sensitive individuals, and the possibility of interfering with the absorption of certain medications due to its high fiber content. It’s always advisable to consult a healthcare professional before adding any new dietary supplements to your routine.
Whether flaxseed oil is healthier than olive oil depends on the specific health goals and individual preferences. Flaxseed oil is a good source of omega-3 fatty acids, while olive oil is rich in monounsaturated fats and antioxidants. Both oils have unique nutritional profiles and can be part of a healthy diet when consumed in moderation.
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