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===Using Whole Flax Seeds===
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===Using Whole Flax Seeds===
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#Choose whole flax seeds for texture and appearance. Flax seeds are nutritional powerhouses, but your body absorbs most of the nutrients if you grind them. If you choose to leave the seeds whole, treat them as garnishes or as a way to add texture. You can also replace some flour in baked goods with whole flax seeds to lower the gluten.<ref>https://www.bonappetit.com/test-kitchen/ingredients/article/how-to-eat-flaxseed</ref>[[Image:Prepare Flax Seeds Step 1.jpg|center]]
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#Choose whole flax seeds for texture and appearance. Flax seeds are nutritional powerhouses, but your body absorbs most of the nutrients if you grind them. If you choose to leave the seeds whole, treat them as garnishes or as a way to add texture. You can also replace some flour in baked goods with whole flax seeds to lower the gluten.<ref>https://www.bonappetit.com/test-kitchen/ingredients/article/how-to-eat-flaxseed</ref>[[Image:Prepare Flax Seeds Step 1.jpg|center]]
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#Sprinkle 1 to 2 tablespoons (15 to 30 g) of seeds over yogurt or
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#Toast the whole seeds for 5 to 7 minutes if you want them to have a nuttier flavor. Pour whole flax seeds into a dry skillet and turn the burner to medium heat. Stir the flax seeds occasionally as they toast and give off a nutty smell. If you'd rather toast them in the oven, spread them on a dry sheet and roast them at for 5 to 10 minutes.<ref>https://youtu.be/bZ3dI2Gtkwc?t=143</ref>
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#*Toast the seeds in small batches, since toasted flax seeds won't keep as long as raw flax seeds. Try to use the toasted flax seeds immediately.
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#Sprinkle 1 to 2 tablespoons (15 to 30 g) of seeds over yogurt, oatmeal, or salad. To give your morning yogurt, oatmeal, or parfait a little crunch, scatter whole flax seeds over the top. This can make creamy foods a little more interesting to eat. You could also top salads or soft avocado slices with the seeds.<ref>https://ift.tt/2YDtB6c>
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#*If you like to prep your oatmeal the night before, go ahead and place the seeds on top. They may soften slightly, but they'll still add a nutty flavor to the oatmeal.
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#*If you like to prep your oatmeal the night before, go ahead and place the seeds on top. They may soften slightly, but they'll still add a nutty flavor to the oatmeal.
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#*You could scatter the seeds over [[Stir Fry|stir-fry]] dishes in place of sesame seeds.
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#Replace some of the flour in baked goods with whole flax seeds. If you're making muffins or pancakes, replace 8% of the flour in the recipe with whole flax seeds. To use whole seeds in bread, replace 10 to 15% of the flour. Keep in mind that using whole seeds reduces the amount of gluten in the baked goods.<ref>https://ift.tt/2rGkuFM>
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#Replace some of the flour in baked goods with whole flax seeds. If you're making muffins or pancakes, replace 8% of the flour in the recipe with whole flax seeds. To use whole seeds in bread, replace 10 to 15% of the flour. Keep in mind that using whole seeds reduces the amount of gluten in the baked goods.<ref>https://ift.tt/2rGkuFM>
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#*Since your baked goods don't have as much gluten, they won't have as much volume.
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#*Since your baked goods don't have as much gluten, they won't have as much volume.
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#*If your flax seeds came in a sealable bag, you can press the air out of the bag before sealing it shut or transfer the seeds to an airtight container.
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#*If your flax seeds came in a sealable bag, you can press the air out of the bag before sealing it shut or transfer the seeds to an airtight container.
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===Softening the Seeds in Water===
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#Put whole or ground flax seeds into a bowl. Decide how much flax seed you'd like to soak and place the seeds in a bowl. For example, if you're replacing an egg in a recipe, put 1 tablespoon (15 g) of flax seeds in the bowl. To make bread or crackers with flax seed, you might use up to 1 cup (170 g).<ref>https://ift.tt/2rGkuFM>
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#Put whole or ground flax seeds into a bowl. Decide how much flax seed you'd like to soak and place the seeds in a bowl. For example, if you're replacing an egg in a recipe, put 1 tablespoon (15 g) of flax seeds in the bowl. To make bread or crackers with flax seed, you might use up to 1 cup (170 g).<ref>https://ift.tt/2rGkuFM>
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#*Since soaked flax seeds will become softer and slimier the longer they're stored, you might want to prepare only as much as you plan on using right away.
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#*Since soaked flax seeds will become softer and slimier the longer they're stored, you might want to prepare only as much as you plan on using right away.
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#Leave the flax seeds to soak for 2 to 10 minutes. Stir them every few minutes and let them absorb water until they're as gel-like as you want. Keep in mind that if you're soaking a small amount of flax seeds, you'll only need to soak them for a few minutes while larger amounts will take closer to 10 minutes.<ref>https://ift.tt/2rGkuFM>
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#Leave the flax seeds to soak for 2 to 10 minutes. Stir them every few minutes and let them absorb water until they're as gel-like as you want. Keep in mind that if you're soaking a small amount of flax seeds, you'll only need to soak them for a few minutes while larger amounts will take closer to 10 minutes.<ref>https://ift.tt/2rGkuFM>
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#*Keep the bowl of soaking flax seeds at room temperature while they hydrate.
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#*Keep the bowl of soaking flax seeds at room temperature while they hydrate.
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#Use the soaked flax seeds in baked goods and smoothies. You can replace 1 egg in a baked good recipe with 1 tablespoon (15 g) of soaked flax seeds. If you'd like to give a batch of smoothies a nutritional boost, pour a larger bowl of soaked flax seeds in with your smoothie ingredients.<ref>https://flaxcouncil.ca/flax-usage/food/for-commercial-bakers/tips-for-using-whole-flax-seeds/</ref>
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#Use the soaked flax seeds in baked goods and smoothies. You can replace 1 egg in a baked good recipe with 1 tablespoon (15 g) of soaked flax seeds. If you'd like to give a batch of [[Make Smoothies|smoothies]] a nutritional boost, pour a larger bowl of soaked flax seeds in with your smoothie ingredients.<ref>https://flaxcouncil.ca/flax-usage/food/for-commercial-bakers/tips-for-using-whole-flax-seeds/</ref>
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#*Try adding soaked flax seeds to pancakes, muffins, or cookies.
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#*Try adding soaked flax seeds to pancakes, muffins, or cookies.
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#*Store leftover soaked flax seeds in an airtight container in the refrigerator for up to 5 days.
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#*Store leftover soaked flax seeds in an airtight container in the refrigerator for up to 5 days.
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===Grinding Flax Seeds===
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===Grinding Flax Seeds===
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#Blend the seeds until they're powdery in order to absorb all the nutrients. Although you can eat the seeds whole, [[Grind Flax Seed|grinding]] them allows your body to absorb more of the omega-3 fatty acids, vitamins, and antioxidants. Put a few spoonfuls of whole seeds into a [[Use a Mortar and Pestle|mortar]], blender, spice grinder, or blender. Then, pound the seeds or grind them until they're fine like breadcrumbs.<ref>https://www.thekitchn.com/the-original-superfood-flax-seedsingredient-spotlight-167118</ref>[[Image:Prepare Flax Seeds Step 2Bullet1.jpg|center]]
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#*You can also grind the seeds in a clean coffee grinder.
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#*You can also grind the seeds in a clean coffee grinder.
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#Use ground flax seeds as filler for burgers, patties, or meatloaf. Whether you're using ground beef or making vegetarian versions, replace 1/4 cup (31 g) of the breadcrumbs with ground flax seeds. The ground seeds bind the mixture together so your burgers, patties, or meatloaf hold their shape.<ref>https://ift.tt/35hpD5K>
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#Use ground flax seeds as filler for burgers, patties, or meatloaf. Whether you're using ground beef or making vegetarian versions, replace 1/4 cup (31 g) of the breadcrumbs with ground flax seeds. The ground seeds bind the mixture together so your burgers, patties, or meatloaf hold their shape.<ref>https://ift.tt/35hpD5K>
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#*Ground flax seeds are a great gluten-free replacement for breadcrumbs.
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#*Ground flax seeds are a great gluten-free replacement for breadcrumbs.
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#Blend ground flax seeds into smoothies
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#Blend ground flax seeds into smoothies, salad dressings, or soup. The next time you're mixing up a tasty smoothie or [[Make Salad Dressing|dressing for salad]], add a few spoonfuls of ground flax seeds. You can also mix them into stew, chili, or soup to make them even heartier.<ref>https://healthyflax.org/news/10-tips-for-adding-flax-to-your-diet</ref>[[Image:Prepare Flax Seeds Step 2Bullet2.jpg|center]]
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#*You could even add ground flax seeds to nutritional shakes or milkshakes!
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#*You could even add ground flax seeds to nutritional shakes or milkshakes!
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#Use ground flax seed to replace flour or fat when you bake. If you'd like a low-gluten baked good, replace 10 to 15% of the flour with ground flax seeds. To cut some of the fat, use 3 parts of ground flax seed for every 1 part of butter or oil.<ref>https://healthyflax.org/recipes/how-to.php</ref>
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#Use ground flax seed to replace flour or fat when you bake. If you'd like a low-gluten baked good, replace 10 to 15% of the flour with ground flax seeds. To cut some of the fat, use 3 parts of ground flax seed for every 1 part of butter or oil.<ref>https://healthyflax.org/recipes/how-to.php</ref>
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