Does Roasting Flax Seeds Destroy Nutrients? – Be the judge!Danica Rojero
Flax seeds are a fantastic addition to any meal, and they’re rich in fibre and nutrients. You can make many incredible things, from delicious loaves of bread to hearty whole grains.
But did you know that you can even roast flax seeds? You can!
Just be careful to not let the seeds burn, but instead apply heat with the intent to change the texture of the seed. This will not destroy any of the nutrients.
Roasted flax seeds still contain a good amount of fibre, omega-3 fatty acids, lignans, and other nutrients.
Roasted flax seeds have more of a nutty flavour than raw, but roasting does cause the oils and nutrients to break down. The oils and nutrients in the flax seeds are bioavailable, so the nutrients will still be available to the body.
What are Flax seeds?
Flax seeds are one of the popular “superfoods” that is one of the most nutritious foods you can eat.
It is also known as linseed, which is a plant species grown for its seeds. It is a rich source of essential fatty acids and is a popular ingredient in many seed foods.
Flax seeds are about 30% oil. They can be eaten raw or cooked.
They are packed with omega-3 fatty acids which are good for your heart and brain, and lignans, which may protect against cancers.
Flax seeds are high in fibre, which helps to keep the digestive system in shape, especially after eating a high-calorie meal. It can promote normal bowel movement and can help in weight loss.
Most importantly, flaxseeds are rich in antioxidants, which help fight the harmful effects of free radicals, which can damage cells in the body and lead to diseases like cancer.
It’s a rich source of plant lignans called Secoisolariciresinol or SES, which have been shown to help lower cholesterol and reduce the risk of colorectal cancer.
They also contain phytoestrogens, which can help to reduce menopausal symptoms.
Flax seeds are the small brown seeds of the flax plant ( Linum usitatissimum ). They are available as a whole seed, a milled seed, and a ground seed.
How to prepare Flax seeds
Do you know? According to the UN’s Food and Agriculture Organization, flaxseed is rich in fibre, magnesium, and polyunsaturated fatty acids.
1 tsp ground flax seed = 1 g of omega-3 fatty acid.
Flax seeds can be eaten on their own—filled with fibre—or ground into flax flour, which is a great addition to many of your recipes.
To consume flaxseeds, you can add them to your favourite smoothie, salad, or cereal. You can also add ground flaxseed to muffins, bread, pancakes, and waffles.
If you consume flax seeds when they are still raw, you will get the most nutrients. To eat raw flax seeds, add them to your cereal or yoghurt, or sprinkle them on top of salads or veggies.
There must be a reason why flax seeds are one of the most popular ways to eat healthy, nutritious foods. But what about how to cook them?
- You can roast Flax seeds in a skillet
- Heat your skillet over medium heat.
- Add a cup of flax seeds.
- Roast them for 2 to 3 minutes until they’re golden.
- Take it off the flame and let them cool completely.
- You can now store them inside an airtight container.
- You can roast Flax seeds in the Oven
- Preheat oven to 350 degrees Fahrenheit (177 degrees Celsius).
- Place flax seeds in a single layer on a baking sheet.
- Bake for 20 to 30 minutes, until the seeds are golden and crunchy.
- Let cool and store in an airtight container.
- You can roast Flax seeds in a Microwave
- To roast flax seed in a microwave, add 1/2 cup of flax seed to a microwave-safe bowl.
- Add 1 tbsp. water.
- Cover bowl with a paper towel.
- Heat on high for 30 seconds.
- If you noticed that it is not yet done, place them in the microwave for another 30 seconds. You can repeat it until your desired preference and aroma.
- Let it cool and store in an airtight container.
Must try recipes with Flax seeds
Consume flax seeds one to two times a day. Grinding the seeds will help your body digest them better. You can grind them in a coffee grinder and add them to your smoothies or yoghurt.
Below are some recipes you can try with your flax seeds.
- 1 cup Flaxseed Meal
- 1 large Egg
- 1 cup Milk (or Soy)
- 1 tsp Baking Powder
- 1 tsp Vanilla Extract
- 1 tsp Butter
- Combine the first six ingredients in a large bowl. Stir until there are no more visible lumps.
- Cook pancakes on an electric griddle or in a hot skillet greased with a little butter.
- Transfer cooked pancakes on a plate.
- 1 cup of water
- 1 cup of whole wheat flower
- 1 cup of ground flaxseed (or flax meal)
- 1 teaspoon of baking powder
- 1/2 teaspoon of sea salt
- 1/2 teaspoon of black pepper
- 1 teaspoon of red pepper flakes
- Preheat the oven at 300 degrees.
- In a bowl, combine the whole-wheat flour, ground flaxseed, and the salt and pepper.
- Combine the water, the oil, the honey, and the egg.
- Add the liquid ingredients to the dry ingredients in the bowl.
- Mix well until combined. Stir the ingredients together until they become a dough.
- Knead the dough for 10 minutes.
- Allow the dough to sit for five minutes.
- Roll the dough into the size of a baking sheet.
- Bake the dough at 350 degrees Fahrenheit for 20 minutes.
- Let it cool.
Strawberry Flaxseed Smoothie
- 1 tbsp. of ground flax seed
- 1/2 cup of milk or yogurt
- 1 cup of sliced strawberries
- Mix all ingredients in a blender together.
So, why Flax seeds?
The humble flaxseed is a health food nut’s best friend.
If you’ve never tried them, or only know them from your morning oatmeal, you may be surprised to learn that there is more to this ingredient than meets the eye.
When eaten, flax seeds act as an excellent source of fibre and fatty acids, and many people swear by their ability to contribute to a healthy digestive system.
Moreover, flax seeds are also high in healthy omega-3 fatty acids, which are vital for brain function and skin health.
You can easily get the omega-3 fatty acid alpha-linolenic acid (ALA) from flaxseeds, which is known to be important for the prevention of heart disease and diabetes.
It is also one of the most potent plant sources of lignans, which have been shown to promote healthy cholesterol levels and reduce the risk of cancer.
What you put on them is up to you, though. The flax seeds will quickly absorb the flavours of whatever you put them in.
They are also one of the cheapest seeds on the market, and you can get a bulk bag of them for under $2, so you don’t have to worry about paying a lot for your “superfood”.
Don’t let flax seeds fool you. They may be small but surely has an enormous impact on our bodies.