Ground flaxseeds can be used for a variety of recipes and applications in the kitchen. Arguably, they are one of the most confusing seeds. Maybe not with their nutrition but with how to spell flaxseed (it is one word according to the dictionary) and what to call them: flaxseed or linseed?
Most vegans enjoy using flaxseed to make a vegan egg replacement, so I’ve included a quick and easy recipe at the bottom of this post.
Flaxseed vs Linseed, are they the same?
Flaxseed is the same as linseed, and the names are often used interchangeably. Most often, flaxseed describes the edible seeds we consume, while linseed is usually in reference to more industrial uses. (1).
However, they come from the same family of plants. Outside of the United States, flaxseeds are commonly only referred to as linseed. So, what you call them really depends on where you are in the world.
Unfortunately, there is no showdown in the flaxseed vs linseed match.
Ground flaxseed vs flaxseed meal are they the same?
Ground or milled flaxseeds and flaxseed meal are the same. Both come from finely ground whole flaxseed.
You can buy it already ground up from the store, or if you already have whole seeds, you can grind them in a coffee grinder, food processor, or blender.
Milled or ground flaxseeds are most beneficial because they are easy to digest. It’s likely that whole flaxseeds will pass through our digestive system undigested, and we won’t get as many benefits as we would from when ground up.
What are the nutrients in flaxseeds?
In plant-based eating, there is an emphasis on nuts and seeds. Flaxseeds fall into that category because they are so nutrient-rich. Although they are small, they are mighty! With flaxseed vs linseed, they have the same nutrients. Here are some of the key nutrients found within flaxseeds.
- P-Coumaric acid: the main antioxidant in flaxseeds to help improve inflammation and prevent cellular damage.
- Phytosterols: can lower cholesterol and improve overall heart health.
- Lignans: have high antioxidant properties and phytoestrogens to help lower the risk of heart disease.
The nutrients in flaxseeds are beneficial for improving overall health, especially heart health. Other more common nutrients found in flaxseeds are;
Omega 3s in flaxseeds
Alpha-linolenic acid (ALA) is an omega-3 that helps make other important substances our body needs, like DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), omega-3 fatty acids.
Foods with omegas, like flaxseeds, help improve blood flow and enhance immune function. Getting enough omega-3 foods like flaxseeds, chia seeds, and walnuts is important in plant-based eating. If levels aren’t reached, your doctor or registered dietitian may advise a supplement.
Fiber in flaxseeds
Two tablespoons of flaxseeds have around 6 grams of fiber, which is an excellent way to help you reach the recommended daily fiber intake for women (25g) and men (38g). Soluble fiber helps improve heart health, and roughly 25% of the fiber in flaxseeds is soluble (2).
Protein in flaxseeds
Flaxseeds are 18% protein and have the most amino acids. However, they lack lysine, which can be found in higher amounts in lysine, like edamame, tofu, or quinoa.
While they are lacking in lysine, flaxseeds do contain the amino acids arginine and glutamine, which are good for the heart and immunity.
How to use ground flaxseed as an egg replacer
Ground flax seeds are a perfect vegan egg substitute for baking. When mixed with water, they create a sticky gel that creates a vegan egg instead of a chicken egg to bind and leaven baked goods.
Mix ground flaxseed with water and let it set for 5-10 minutes until gelatinous.
Flax eggs are a 1:1 replacement for whole eggs, not egg whites in baking. It's best to use 2-3 flax replacements per recipe.
Ingredients needed for flax egg
- Flaxseeds: The ground variety is best for this. Opt for brown flaxseeds, which have a better flavor and are sometimes shown to have more nutrient density.
- Filtered Water: Any clean water that you have will work.
FAQs about using a flax egg
If you're new to using flax eggs, here are some common questions with answers to get you started.
Q: Can I use whole flaxseeds instead of ground?
A: It's best to buy them already ground or grind them up if you have whole flaxseeds. It's easier for your body to absorb the nutrients, and whole flaxseeds won’t become gel-like.
Q: Should I use a different amount of flaxseed meal if my recipe calls for multiple eggs?
A: For one egg, you'll need 1 tablespoon of ground flaxseed and 2 tablespoons of water. So if your recipe calls for 2 eggs, you'll need 2 tablespoons of ground flax and 4 tablespoons of water.
Q: Can I make more than 1 “egg” at a time?
A: Yes! You can use the same bowl to make multiple eggs at a time. Remember, a recipe using this method should have no more than three eggs.
Recipe
Flaxseed Egg for Baking
Ingredients
- 1 tablespoon ground flaxseed
- 2 tablespoons filtered water
Instructions
- In a small bowl, mix together the ground flaxseed and water until combined.
- Set aside and let it sit for 5-10 minutes until it gets gel-like. Then use it as a replacement for one whole egg.
