10 Ways To Use Flax Seeds to Boost Your Omega-3s and More!

brain health healthy eating healthy recipes real food resilience sugarfree Jul 09, 2023

Flax seeds are tiny oil seeds that originated in the Middle East thousands of years ago. 

Today they have gained popularity as a health food due to their high content of unique plant compounds, heart-healthy omega-3 fats, and fiber, all of which link to numerous benefits.

With their mild, nutty flavour and crispy, crunchy consistency, flax seeds are an all-around ingredient that can enhance the taste and texture of almost any recipe.

The high fiber content in flax seeds may relieve constipation and positively affect your gut microbiome.

Research suggests that flax seeds may be helpful for some people diagnosed with heart and blood vessel diseases. Apart from this, flax seeds may also help blood sugar in some people with type-2 diabetes.

Studies also show that due to the nutrient lignans found in flax seeds, eating these seeds may help decrease cancer growth and lower the risk of several types of cancer.

Let's explore the many ways to savour the health attributes of this potent seed.

Note:  While flax seeds can be purchased already ground, the best way is to grind them yourself just before using them to release the natural oils, and avoid having them sit too long and go rancid.  Put a couple of tablespoons of flax seeds in a small blender or clean coffee grinder and pulse for 10 seconds.  (I use a dedicated coffee grinder for spices and seeds!)

Or if using whole, make sure you chew well!

#1 Swirl Into Smoothies

Boost your healthy fat intake by blending a tablespoon or two into your favourite fruit smoothie.

Use, for example, 1 cup of berries, 1 cup of almond milk, 2 cups greens, and two tablespoons of flax seeds.

#2 Add To Granola

Two tablespoons of flax seeds contain 4 grams of fiber. So, boost your fiber intake by mixing two to four tablespoons of flax seeds into your granola.

Try this homemade granola instead of the store-bought: 110 grams of almonds, four tablespoons of almond butter, one tablespoon of cinnamon, 150 grams of oats, two tablespoons of maple syrup, and three tablespoons of flax seeds.

Bake everything for 12 – 15 minutes.

#3 Swap Out Eggs For “Flax Eggs”

Did you know?  Flax seeds create a viscous liquid that mimics an egg. So, if you are out of eggs or making a vegan recipe, replace each egg with one tablespoon of ground flax seeds and two tablespoons of water mixed together.

Let the mixture rest while you gather the rest of your recipe ingredients. 

#4 Substitute For Meat

Adding flax seeds to a vegetarian burger recipe is a great way to get a meaty flavor. The flax seeds will help bind the ingredients together.

Use ¼ cup of ground flax seeds instead of breadcrumbs. 

And a bonus here is that flax seeds are gluten-free!

#5 Use Instead Of Oils When You Bake

Try replacing oils with ground flax seeds in baking goods in a ratio of 3 parts flax seeds to 1 part oil, which means, instead of 1 tablespoon of oil, use three tablespoons of ground flax seeds.

#6 Make Yourself A Nutrient-Packed Salad Dressing

Swirl ground flax seeds into your favourite salad dressing to make sure you get tons of good minerals like phosphorous, magnesium, manganese, zinc, selenium, copper, and iron.

Try this delicious salad dressing recipe:

  • One cup of water
  • ½ cup of lemon juice
  • Two cloves of garlic
  • One teaspoon of salt
  • One teaspoon of granulated onion
  • ¼ cup of fresh basil
  • ¼ cup of finely ground flax seeds

Mix everything except flax seeds in a blender until smooth. Then add flax seeds and blend thoroughly.

#7 Make A Healthier Spread

Flax seeds have enough healthy fats to create a creamy and buttery spread. 

The taste of flax seed butter on its own may not be as appealing to you at first.  So, the first time you try, add ground flax seeds to your favourite peanut butter or other nut spread.

#8 Boost Your Soup Recipes

Swap out part of the butter or cream for two tablespoons of ground flax seeds in a creamy soup. That will create a velvety and nutty finish in soups. Add a dash of whole flax seeds on top for a crunchy finisher for the finishing touch.

#9 Use in Pancakes

Make delicious flax seed, gluten-free, vegan, refined sugar-free pancakes.  See below for a Flax and Blueberry Pancakes recipe!

#10 Sprinkle on Top

The easiest way to add flax seeds to your daily diet is to sprinkle them on any yogurt or oatmeal, giving you a healthy start to your day.


Including flax seeds in your diet will give you a tasty experience and provide your body with many health benefits.

So, go ahead and give these nutritious seeds a try!

Recipe ~ Flax and Blueberry Pancakes

Serves 4


  • 2 tbsp Ground Flax Seed
  • 1/3 cup Water
  • 1 cup Unsweetened Almond Milk
  • 1/4 cup Maple Syrup
  • 8 ozs Unbleached Gluten-free Flour
  • 2 tsp Baking Powder
  • 1 1/2 tsp Extra Virgin Olive Oil
  • 1 cup Fresh Blueberries, divided


  1. Combine the flax and water in a large mixing bowl and let sit for about five minutes until thickened.
  2. To the same mixing bowl add the milk and maple syrup and mix well. Add the flour and baking powder and combine until a thick batter forms.  Mix in half of the blueberries.
  3. Heat a pan over medium-low heat and drizzle the oil into the pan. Spoon the batter into the pan in 1/4 cup portions. Cook the pancakes for about four minutes per side or until golden brown. Repeat with the remaining batter.
  4. Divide the pancakes between plates and serve with remaining blueberries and maple syrup, and enjoy!


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