№ 7 Flaxseed Meal
Flaxseed Meal
Flaxseed meal is made best by cold-milling (grinding) whole flaxseeds at low temperatures to preserve heat-sensitive nutrients. The cold-milling process eliminates any heat destruction of flaxseed’s nutritional benefits, particularly the delicate omega-3 fatty acids and lignans that can be damaged by high-temperature processing.
Two tablespoons (28g) of flaxseed meal contain approximately 2g of alpha-linolenic acid (ALA), an essential omega-3 fatty acid that supports heart and brain health. Flaxseed has the highest concentration of lignans among all plant foods, containing up to 800 times more lignans than other plant sources. These polyphenolic compounds act as powerful antioxidants and phytoestrogens that may help balance hormones and reduce cancer risk. Flaxseed meal is also a powerful natural cholesterol controller, with studies showing it can reduce LDL cholesterol by 10-15% when consumed regularly.
Additionally, flaxseed meal provides high-quality plant protein (about 4 grams per 2 tablespoons), both soluble and insoluble fiber for digestive health, and essential minerals including magnesium, phosphorus, and manganese. The mucilage content gives it binding properties, making it excellent for egg replacement in baking.
This nutrient-rich, multi-purpose flour is why flaxseed meal gets a #7 remix ranking.
Flavor Profile
It has a light, neutral taste.
GAP
Best Uses
Works best as an add-in. Use it to make smoothies, cereals, cookies, pancakes, muffins and cakes. Use one part of flaxseed flour mixed with three parts of water to replace each egg in a recipe. Substitute flaxseed flour for fat (oil or butter) in a recipe. It is a 1-to-3 ratio; for every 1 tablespoon of fat, substitute 3 tablespoons of flaxseed flour.
Blend It
Reduce the flour in a recipe by up to 25 percent and replace it with flaxseed meal to add nutritional benefits to baked goods.
lax seed meal behaves quite differently from nut flours and requires more careful handling due to its unique properties.
Recommended substitution rates:
- General baking: 10-15% maximum of total flour
- Egg replacement focus: Up to 20% in specific applications
- Nutritional boost: 5-10% for subtle addition
For a 2-cup flour recipe:
- Light: 1-2 tablespoons flax meal + remaining regular flour
- Moderate: 3-4 tablespoons (about ¼ cup) flax meal + 1¾ cups regular flour
Why flax meal is different:
- Acts as a binder when mixed with liquid (becomes gelatinous)
- Absorbs significantly more moisture than regular flour
- Can make baked goods dense and gummy if overused
- Has a distinct earthy, nutty flavor that can become overpowering
- Contains no gluten and can affect structure dramatically
Special considerations:
- Add extra liquid: Increase liquid by 1-2 tablespoons per ¼ cup flax meal used
- Let batter rest: Allow 5-10 minutes for flax to hydrate before baking
- Grind fresh: Use finely ground meal for best texture integration
Best applications:
- Muffins and quick breads (10-15%)
- Pancakes and waffles (10-12%)
- Crackers and flatbreads (up to 20%)
- As egg replacement: 1 tablespoon flax meal + 3 tablespoons water = 1 egg
Start small: Begin with just 1-2 tablespoons in your first attempt – flax meal’s binding properties make it easy to overdo!
Flaxseed Meal
Growing Region
