Adding Flax into Everyday Meals
Flax is a versatile ingredient that can be easily added to a variety of dishes for a nutritious boost. Whether you prefer whole, ground, or flaxseed oil, it’s easy to add its incredible health benefits to your daily routine.
Baked Goods
- Add whole or ground flaxseed to your favourite baked goods, such as breads, muffins, cookies, quick breads, or even pizza crust for extra fibre and nutrients.
Breakfast Options
- Sprinkle toasted flaxseed over morning oatmeal or any hot or cold cereal to increase fibre and nutrient content.
- Stir 1–2 tablespoons of ground flaxseed into yogurt, applesauce, or cottage cheese for a tasty and nutritious twist.
- Blend ground flaxseed into smoothies for an easy, nutritious boost without affecting the flavour or texture.
- Add ground or whole flax to pancakes, waffles and muffins to increase fibre and omega-3s.
Main Courses and Sides
- Incorporate flaxseed into savoury dishes such as meatloaf, casseroles, or lasagna to enhance their nutritional value.
- Add flaxseed to stews, spaghetti sauces, rice preparations, scrambled eggs, burgers (including meat, poultry, or plant-based varieties), pancakes, or waffles to increase omega-3 fatty acid and dietary fibre content.
- Sprinkle flax over salads or add it to salad dressings for a subtle crunch and added nutrients.
- Add ground flaxseed to homemade salad dressings for a nutty flavour and extra nutrition.
- Sprinkle toasted flaxseed over roasted vegetables before serving for extra fibre and crunch.
Snacks
- Add whole or ground flax to granola, energy bites, muffins and granola bars for a wholesome snack.
Creative Flaxseed Ideas
- Make your own flaxseed spread by blending ½ cup flaxseed oil with ½ cup softened butter or margarine. Chill in the fridge until it firms up—perfect for toast or bagels.
How to Make a Flax Egg
Flax eggs are an easy egg substitute for vegan baking, people with egg allergies, or when you need more fiber or run out of eggs. They work well in pancakes, muffins, and cookies but may make baked goods slightly chewier and reduce their volume, so testing your recipe first is recommended.
Steps for Making 1 Flax Egg:
- In a small bowl, combine 1 Tbsp (15 mL) ground flax and 3 Tbsp (45 mL) warm water.
- Stir occasionally until thickened, about 2–3 minutes.
- Use as a direct egg replacement in your recipes.
- Note: Double or triple the amounts for multiple flax eggs.
