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Flax seeds, nutritious and tasty

These oil seeds come from the flax plant, known for thousands of years for both its oil seeds and the oil that is extracted from them. They represent an ancient food, recently rediscovered for their great nutritional qualities. Rich in substance, flax seeds reveal a delicate flavor to the palate that recalls hazelnut, with some bitter notes that enliven the taste. They give a crunchy consistency, much appreciated in cooking, while ground they can better spread their nutrients.

What are the properties of flax seeds?

The main quality of these seeds is given by their nutritional richness. They contain important elements for our well-being, even in small portions. Let's start with their content of monounsaturated Omega-3 fatty acids and saturated fats such as stearic and palmitic acid. In addition, they provide proteins, fibers, mineral salts and emollient mucilages. The fatty acids in flaxseed Omega 3, 6 and 9 have an action that helps the integrity and functionality of cell membranes. They promote their correct formation by strengthening them and counteracting tissue aging. The seeds are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid important for the well-being of the heart and blood vessels. Another important element of flaxseed is given by lignans, beneficial antioxidant compounds contained in the coating. These oil seeds, therefore, have beneficial characteristics for adopting a healthy eating style. Flaxseed can be particularly useful for digestive well-being, since they help the regularity of intestinal transit and the optimal conditions of the stomach mucosa - against gastric acidity. Their emollient and soothing action on the digestive system has a beneficial effect, which facilitates the normal volume and consistency of stool. A natural laxative aid against constipation and intestinal difficulties, which however should not be dosed in excessive doses, otherwise it could trigger abdominal swelling. The support of flax seeds in the assimilation of food is due to the excellent fibers and mucilages contained in each seed, which protect the bacterial flora, promote correct intestinal movements and the well-being of the digestive system. Including flax seeds in the diet is recommended as a natural adjuvant to regulate the absorption of nutrients, with an excellent action in the metabolism of fats. The high fiber content of flax seeds, in fact, can help regulate cholesterol levels and improve heart health. The good content of soluble fiber content, in addition, can also facilitate the management of blood sugar. For this reason, in herbal medicine, a flaxseed infusion is recommended not only as a laxative, but also to stimulate the metabolism and regulate sugars. As part of a healthy diet, flaxseed can help you feel full longer, promoting a diet to better manage body weight. It is always the soluble fibers that, by slowing down digestion, increase the feeling of satiety and reduce the sensation of hunger. To this end, some herbal teas are often accompanied with flaxseed, to enhance the purifying properties in the intestine. The beneficial effect of flaxseed extends to the body in general, because these seeds contain precious substances. They make available B vitamins, vitamins C and E, thiamine; mineral salts such as magnesium, calcium, potassium, zinc, iron, manganese, copper, phosphorus and selenium. In addition to their nutritional qualities, these seeds are also famous for the oil that is extracted from them and for their cosmetic use. They are used in infusions for hair and skin care; boiled in hot water they can create a gelatinous compound, used to strengthen hair and as a natural gel to hold the fold.

Are there any contraindications for flax seeds?

These oil seeds are safe for food, but it is necessary to avoid excessive consumption that could cause digestive problems. The high presence of fiber can cause abdominal swelling, excessive gas, if flax seeds are consumed in large quantities. They are not recommended whole for those who have difficulty digesting seeds and dried fruit. The recommended daily portion of these seeds is about 1 tablespoon. In addition, it is good to maintain moderate consumption to avoid interaction with anticoagulant drugs and hormone replacement therapy. Caution is advised if you are pregnant or breastfeeding.

Where can you buy flax seeds?

In our e-shop of spices and oilseeds,we have selected high-quality products with excellent nutritional value. We offer whole and loose flax seeds, ready to be added to recipes or ground on the spot. You will find our flax seeds online in packs weighing between 75 g, 150 g, 250 g, 500 g and 1 kg, at a convenient price based on the quantity.

How to use flax seeds in the kitchen?

In sweet and savory recipes they bring their crunchiness and delicate flavor that evokes hazelnut. They are a versatile ingredient that, like many seeds, can improve the consistency of many recipes. Flax seeds are easy to add, both whole and crushed on the spot to include them in dishes based on culinary needs. They can be used whole, excellent for regulating intestinal functions. To maintain their nutritional values, it is best not to cook flax seeds in hot dishes but to sprinkle them at the end of cooking. Furthermore, it is important to consider the great absorption capacity of flax seeds, which can change the consistency of doughs. They can be ground to take them as supplements of beneficial nutrients, especially healthy fats; crushing is useful to prevent the outer shell from resisting stomach acidity and not fully releasing its nutrients. Alternatively, it is useful to chew whole flax seeds in recipes, to release the substances enclosed in the shell. When crushed, oil seeds should be consumed as soon as possible, to prevent them from degrading; they should not be exposed to heat and air, which alters the benefits of fatty acids. Whole flax seeds, on the other hand, can be stored at room temperature for a long time. For this reason, the best solution is to buy whole flax seeds and grind them at the moment - with a mortar and pestle or a spice grinder.

Tips for using flax seeds in recipes

> Savoury recipes: excellent seeds to add to salads and legumes in soups, homemade veggie burgers. Flax seeds can be included in meat or vegetable meatballs, in recipes for boiled or grilled vegetables, in minestrone soups. In addition, flaxseed jelly can be an excellent substitute for eggs in a vegan diet - it is created by combining 1-2 teaspoons of flax seeds with a little water. Baked goods: they are famous as oil seeds perfect for being inserted into the dough of bread, crackers, cookies, muffins, breadsticks, and many bakery products. They can also be sprinkled just on the surface of bread and baked goods before baking, for a toasted and crunchy effect.
Sweet recipes: flax seeds can be mixed into smoothies, centrifuges, yogurt, vegetable milk, kefir, fruit purees. Excellent with muesli and breakfast cereals, also used in cake dough for their nutty aftertaste. They are appreciated as an addition to fruit salads and for creating energy bars.
Flaxseed infusion: for a laxative effect, you can add 1 teaspoon of flax seeds to a cup of boiling water, and leave to infuse for about 10 minutes.
Flaxseed water: leave 1 tablespoon of flax seeds to soak in cold water for a few hours (for convenience, overnight). In this way, the mucilage contained in them is naturally extracted. The water obtained from the cold infusion will have a laxative and emollient action for the intestine - to drink in the morning or in the evening.

The Recipe: Tagliatelle with peppers, aubergines and flax seeds

Ingredients:

200 g flour - 1 egg - extra virgin olive oil to taste -1 tablespoon flax seeds - warm water - 2 peppers (red or yellow) - 1 large aubergine - 1 onion - 70 ml tomato sauce - salt to taste.

Preparation

In a bowl, mix the flour, egg, 1 tablespoon extra virgin olive oil, flax seeds and warm water. Work the ingredients until you get a soft and elastic mixture, to create the tagliatelle. Cut the peppers and onion into strips, put them in a wok pan with a little water. After about a minute add the tomato sauce and season with salt. Cover with the lid and leave to cook on a low heat. In the meantime, cook the fresh pasta in boiling water for 5-6 minutes. Drain and pour the tagliatelle into the wok pan, adding some raw extra virgin olive oil and a pinch of salt, if necessary. Mix quickly and then plate.

Origin and history of flax seeds

Flax (Linum usitatissimum) isa herbaceous plant of the Linaceae family native to the Middle East, where it appeared spontaneously thousands of years ago. Over time, the plant has spread throughout the Mediterranean basin and the European regions, both for the food use of its seeds and for textile use. Flax is known both for its splendid sky-blue flowers and for its small, oval oil seeds, with one flattened end and one rounded end. Flax seeds have a bright brown color, and have been used over the centuries both as food seeds and to extract linseed oil. Flax has been known since ancient times as a beautiful, resistant and valuable textile fiber, and for this reason reserved for nobles and powerful people. In particular, the Babylonians and Egyptians used it, as shown by paintings and bas-reliefs, and the Phoenicians spread it, who brought flax to Europe probably on merchant ships. Since then, the plant spread to the north and east of the continent, as a textile plant but also for the food use of the oil extracted from its seeds. An oil considered precious in countries with a harsh climate, where olives do not grow. Consumed as food by the ancient Greeks and Romans, flax seeds were not considered very nutritious for several centuries, and were instead used as livestock feed. On a symbolic level, however, the vitality and resistance of the plant and seeds were famous. So much so that in the Middle Ages they were used to surround frail and debilitated newborns; with the belief that they would transmit their solar strength to the child. Flax seeds have recently re-emerged in the human diet for their great nutritional qualities, thanks to the high content of dietary fiber and omega-3 fatty acids.

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Specific References

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