White flax seeds are versatile and can be used in several simple ways. The easiest is to sprinkle them directly over salads, yoghurt, or muesli just before eating. They add a light, nutty texture and a subtle flavour that does not overpower the dish. You can also stir a spoonful into soup or stew a few minutes before serving – the seeds will absorb some liquid and give the soup a slightly thicker, more satisfying consistency.
For baking, mix the seeds into the dough for crispbread, muffins, or other baked goods. They will add plant-based fats, fibre and protein to the finished product without changing the taste much. If you prefer a smoother texture, you can grind the seeds at home with a coffee grinder or blender and use the ground powder in the same recipes. Ground flax absorbs more water, so you may need to adjust the liquid in the recipe slightly.
Another simple way is to add a spoonful to your morning porridge or homemade granola. The seeds will swell slightly and give the meal a pleasant chewiness. You can also sprout them: soak the seeds in water for a few hours, then drain and rinse them twice a day until small sprouts appear. Sprouted flax seeds have a fresher, slightly different flavour and can be used in salads, sandwiches, or as a garnish.
When you start using flax seeds, begin with a small amount, for example one teaspoon per day, and increase gradually. Because flax is rich in fibre, it absorbs water and forms a gel-like texture in your digestive tract. If your diet is not usually high in fibre, drink extra water to help your body adjust comfortably.