Why Flaxseed Meal Gives You More Nutrients Than Flax Seeds

By: Bob's Red Mill | February 28 2018
Flaxseed meal consists of ground whole flax seeds and comes with a wide assortment of health benefits. We’re able to digest this ground-up version of the flax more readily than we’re able to digest the seed itself, which means the meal (as opposed to the seed) is what reaches our body more efficiently and supplies us with the optimum dietary benefits such as its anti-inflammatory effects. Whole flaxseed, on the other hand, still can provide us with a large amount of nutrients, but we risk losing some of the value if it is not ground or chewed thoroughly. Flax is tan or golden in color with an earthy and mildly nutty flavor. It offers insoluble fiber, essential fatty acids, and lignans (a group of polyphenols found in plants). Bob’s Red Mill Ground Flaxseed Meal is milled at low temperatures, which preserves its fresh flavor and nutrition. Two tablespoons of our ground flaxseed meal has 4 grams of good carbohydrates (including 3 grams of dietary fiber) and 2,430 mg of omega-3s. Flaxseed meal can be added to a variety of baked goods, like bread, pancakes, cookies, and muffins, and even creatively nutritious desserts like “cheesecake” fudge bars and lemon pound cakes. You can substitute ground flaxseed (3:1 ratio) for oil or shortening, as well as use it in place of portions of flour for various recipes (up to 25%). Perhaps what surprises folks most is that this magical ingredient can even be used to replace eggs. All you have to do is combine the flaxseed meal and water and allow the mixture to sit for roughly 5 minutes before adding it to your recipe as you would with eggs. If you’re ready to dive into all the health benefits that flaxseed meal has to offer and integrate it into your own daily routine, take a peek at these yummy recipes below!

Bran Flax Muffins

branmuffins These high fiber Bran Flax Muffins are made with a base of Whole Wheat Flour, Flaxseed Meal, and Oat Bran Cereal. Add some brown sugar, salt, and cinnamon and stir in carrots, apples, raisins, and nuts, and you have an on-the-go nutrient-dense breakfast snack (or anytime snack). For a mildly rich twist on this recipe, you can even try substituting 3/4 cup Hazelnut Meal in place of the Oat Bran. Pair these muffins with a quick, easy Oatmeal Cookie Smoothie made with Chai Protein Powder Nutritional Booster sweetened with monk fruit, pitted dates, rolled oats, and vanilla extract for an extra sweet and nutritious start to the day.

Almond Chai Protein Truffles

almondchaiproteinballs Looking for a pre-workout protein-rich boost? Try popping one of these delectable Almond Chai Protein Truffles! Made with almond butter, Whole Grain Oat Flour, Rolled Oats, Chai Protein Powder Nutritional Booster, and Flaxseed Meal, these easy-to-eat snacks are made sweet with maple syrup, vanilla extract, and chocolate chips. With the no-bake texture, they’ll feel more like a cookie dough treat than a protein-packed powerhouse. And the amazing thing is, they can be eaten alongside a healthy smoothie for a balanced midday pick-me-up. Try pairing these truffles with this Orange Juiciest Smoothie, listed on bags of Bob’s Red Mill Vanilla Protein Powder. Made with Vanilla Protein Powder Nutritional Booster, this smoothie is an excellent source of protein, iron, and fiber and contains 240mg of omega-3s per serving. It’s the perfect vegan accompaniment to your beautiful bites of almond chai truffles.

Farro Veggie Burgers

farroburger If you’re looking for a way to incorporate Meatless Monday into your weekly routine, these Farro Veggie Burgers may become a household staple. The burgers are packed full of flavor and made with Cooked Farro, Black Beans, fresh spinach, garlic, white onion, freshly grated Parmesan, bread crumbs, Flaxseed Meal, and more. Seasoned with paprika, fresh parsley, cumin, and black pepper, the taste is anything but bland. In fact, these burgers are so extraordinary, we think you may just begin a tradition of Meatless Tuesday and Wednesday as well. Place your patties between two Gluten Free Hamburger Buns, also made with Flaxseed Meal, and your dinner will boast a wide array of health benefits. Top them with avocado, arugula, sliced tomatoes, and anything else your heart desires. Eat good—feel good.

Chocolate Chip Cookies

chocolatechipcookies Found on Bob’s Red Mill bags of Gluten Free All Purpose Baking Flour, these Chocolate Chip Cookies from Erin McKenna’s BabyCakes Covers the Classics cookbook are just as delightful as they sound. To create these sweet morsels with all the benefits of flax, Erin uses ingredients like Gluten Free Oat Flour, Gluten Free All Purpose Baking Flour, Flaxseed Meal, and applesauce. The coconut oil in place of butter gives these treats a uniquely subtle coconut taste in addition to making them most and nutritious. After your dough has been placed by the tablespoonful onto your baking sheet, bake the cookies until golden brown and firm. After they’ve been taken out of the oven and allowed to stand for 15 minutes, dive in! And if we may suggest, try pairing them with an ice cold glass of nut milk (like cashew or almond milk).

Vegan Lemon Pound Cake

veganlemonpoundcake Submitted by Raquel Smith from My California Roots, this moist and buttery Vegan Lemon Pound Cake is delicious—and vegan! It’s made with vegan butter, almond milk, Flaxseed Meal, and aquafaba, with a taste so similar to the “real” thing, people won’t know the dairy is missing. Raquel incorporates Organic Unbleached White All Purpose Flour (milled from hard red wheat) with fresh lemon juice, lemon zest, and optional turmeric for color to give this particular pound cake a lovely golden hue. To really make the recipe shine, she tops the cake with a glaze made from powdered sugar and freshly squeezed lemon juice. The result? A decadent cake your guests will swoon over for breakfast, dessert, and any snack in between.

Cheesecake Fudge Bars

cheesecakebars These vegan and paleo-friendly Cheesecake Fudge Bars are filled with protein and healthy fats. Though they contain no dairy or soy, they’re still wonderfully creamy. They’re made with a crust of Flaxseed Meal, water, Paleo Baking Flour, coconut sugar, salt, almond butter, melted coconut oil, and vanilla extract. The chocolate fudge layer is made with almond butter, melted coconut oil, vanilla extract, and a pinch of salt, too, though it has the added benefit of sifted cocoa powder. And finally, there’s the “cheesecake” layer, created with raw cashews, melted coconut oil, maple syrup, vanilla extract, peeled and diced zucchini, lemon juice and assorted seeds, dried fruits, and toasted nuts. This is a delightful dessert perfect for a party (or, really, on any day). Make it for a group or make it for yourself! But rest assured, its sweet taste and creamy texture will leave you feeling satisfied and good.

Vegan Pecan Pie

veganpecanpie In this Vegan Pecan Pie recipe, Aimee Stock from The Veg Life takes her mom’s old pie recipe and starts from scratch to convert it to a vegan masterpiece. As she says, you don’t need to complicate it—it’s vegan pie made easy. Using Flaxseed Meal alongside ingredients like Gluten Free 1-to-1 Baking Flour and ice water, she creates her crust. For the filling, she also utilizes Flaxseed Meal (an egg alternative) in addition to dark corn syrup, sugar, vegan margarine, and pecans. Whether for a special occasion or an evening when you’re craving a something sweet, this pecan pie takes the cake (or should we say, takes the pie). Pair your slice with a cup of tea and a good friend.

Whole Wheat Apple Spice Doughnuts

applespicedonuts These high-fiber, lactose-free, and vegan Whole Wheat Apple Spice Doughnuts are made with a combination of apple, Flaxseed Meal, and Whole Wheat Flour. The cinnamon and nutmeg give a bit of seasonal spice, and the applesauce adds another layer of sweetness. They can be deep fried or baked depending on what sort of treat you’re in the mood for. For a weekend morsel when you have a little extra time to unwind and relax, whip these doughnuts up alongside a Matcha Smoothie. Jordan Hamon’s recipe from The Hungry Traveler comes packed with 20 grams of plant-based protein along with a generous dose of Matcha powder, dates for sweetness, and a pinch of sea salt (perfect to serve with your spiced apple treats).

Vanilla Kale Shake

vanillakaleshake The recipe for this Vanilla Kale Shake was developed by superfood goddess Chef Julie Morris. It takes just 5 minutes to prep and is made with Vanilla Protein Powder Nutritional Booster, raw cashews, Flaxseed Meal, banana, coconut water, frozen kale (or frozen spinach), and ice. It’s the perfect accompaniment to a refreshing and light lunchtime salad, like the famous Middle Eastern dish tabbouleh. Try this Tabbouleh recipe found on our bags of Bulgur, made with parsley, mint, scallions, tomato, cucumber, salt, ground cumin, black pepper, lemon juice, and olive oil. Pair this salad alongside your vanilla kale shake, and you’ll have a power-packed lunch to sustain and energize you throughout the day. Whether you’re looking to integrate flaxseed meal into your breakfasts, your snacks, or your on-the-go smoothies, we hope these recipes have given you the inspiration to incorporate this wonder ingredient in your everyday life. In addition to its wide variety of health benefits, flaxseed meal offers unique flavors and variations in uses that make it fun and easy to experiment with. Have any favorite uses for flaxseed meal we didn’t mention? Feel free to share them with us in the comments below!

5 Comments

  1. Jamie
    Great article! I loooove flax meal. Anyone interested in this stuff should definitely check out the book Everyday Roots. It teaches you how to replace all the toxic chemicals in your life with healthy organic alternatives. Its completely changed my life and how I feel everyday! :)

    Heres a great review of everday roots: http://reggiesreview.weebly.com/everyday-roots-review.html

    Keep up the great content!
    Reply
  2. Gayla
    Would love to see vegan receipts!!
    Thanks
    Gayla
    Reply
    1. Whitney Barnes
      Hi Gayla - Browse our collection of Vegan Recipes here: Bob's Red Mill Vegan Recipes
      Reply
  3. Meredith Brinegar
    Meredith Brinegar
    My neighbor says flaxseed loses nutritional value after it is ground; therefore she grinds the flaxseed for just before each use even for a smoothie. And she says for fullest nutritional benefit one needs to use the ground flaxseed right away. If this is so, wouldn't the flaxseed be even lower food value when cooked? Thank you. A lazy veg'tar'an, MTB
    Reply
    1. Elisabeth Allie
      Elisabeth Allie
      Hi there! Customer service would be happy to help at [email protected].
      Reply

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