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An ancient seed, used for millenia, and a great asset in gluten free baking.
Flaxseed plays a key role in my gluten-free baking by adding fiber and protein, as well as a nutritional punch. It also does wonderful things for the texture of gluten-free dough. When exposed to moisture, flaxseed produces a gel-like substance. This gel acts as a natural binder, offering the much-needed stretch and structure that gluten-free flours often lack. I use flaxseed in both my sourdough and my brown bread recipes, and it is one of my go-to ingredients for improving the texture of my baked goods.
Additionally, this seed works well as an egg substitute. To replace an egg in baking, mix one tablespoon of flaxseed with three tablespoons of warm water. After a few minutes, the mixture will transform into a jelly-like binder. It's a handy trick when you’re out of eggs or if prices skyrocket again!
I have never used flaxseed all by itself, so I cannot speak to its independent qualities. It is a seed as opposed to a grain, and I have never mustered the courage to try one of those "no grain bread" recipes. Grains are just too much a part of bread for me. But while I’ve never used flaxseed alone in baking, its role as a supporting ingredient enhances the overall texture and structure of my gluten-free breads, making it indispensable as a supplement.
Brown flaxseeds
Flaxseed, also known as linseed, has a long history of human use. Primarily cultivated for its fibers and linseed oil, flax has been a staple since prehistoric times. One of the oldest found instances of people using flax comes from a site in Georgia (the country, not the U.S. state), dated to 30,000 years ago, consisting of flax fibers woven into rope.[source] In more "recent" history, flax was woven into linen, which was the fabric of the ancient world. But while flax's role in textile production is well-documented, its culinary uses in the ancient world are more obscure.
There is widespread archaeological evidence of flaxseed storage, but clear examples of its use in food are lacking. The trouble is, the ancients did not leave us labels on their forgotten flaxseed stores for what their intended purpose was. Were they meant to be next year's crop? Earmarked for later oil production? Or baked into bread? [source] That being said, historical records from ancient texts provide some clues.
In the Deipnosophistae, Athenaeus quotes the much older work, the poetry of Alcman from the 7th century B.C. and describes a dish which he calls Chrysocolla made from flaxseeds and honey. [source] There are no notes on how to prepare this dish in the tiny fragment of Alcman which Athenaeus preserved, but I did find one person's recipe on the Pass the Flamingo blog. This recreated Chrysocolla recipes involves making a hard candy by cooking the honey and adding whole flaxseeds.
Interestingly, this idea of boiled honey and flaxseeds also appears in Dioscorides' De Materia Medica. He is writing from a medicinal or herbal perspective, but suggests that flaxseed with boiled honey is good for all kinds of inflammation and coughs. [source] Pliny the Elder, writing slightly later in the 1st century A.D. also offhandedly mentions that some country people eat a "pleasant" or "sweet" dish made with flaxseeds.[source] Could it have been the same thing?
That said, most of ancient Greco-Roman literature considered flaxseeds to be a seldom-taken health food, not a dietary staple. Medieval European literature followed in their footsteps, mainly interested in the medicinal aspects of flaxseed. One of the main complaints against flaxseed was that it is "difficult to digest."[source] To be fair, the seed has great fiber content, so they were not wrong! But sometimes that "hard to digest" fiber can be a good thing.
Flaxseeds are nutritional powerhouses, packed with omega-3 fatty acids, fiber, protein, calcium, iron, and potassium. Omega-3s play a crucial role in reducing inflammation and supporting heart health, while the fiber aids digestion and helps regulate blood sugar levels. Even better, nearly all of the carbohydrates present in flaxseeds are complex fibers, meaning that you will get the benefits of sustained energy without the risk of sugar spikes or crashes.
The physicians of old were not wrong - flaxseed is a health-boosting powerhouse. In addition to being a source of fiber and omega-3's, it contains high levels of lignans. Lignans are compounds with antioxidant, anti-inflammatory properties, which also act as phytoestrogens. Between these compounds, flaxseed supports heart and kidney health, strengthens the immune system, and even helps regulate blood sugar, making it beneficial for diabetics. Studies have even shown that flaxseed’s lignans may also slow the growth of certain cancers. You can read about its many health properties in this paper. But the bottom line is: including this little superfood into your diet is an easy and healthy choice!
It is often convenient to buy pre-ground flaxseed (meal). But if you have the time, grinding your own flaxseeds right before baking can significantly boost their nutritional value. The linseed oil within flaxseeds - rich in omega-3 fatty acids - degrades quickly once exposed to air. As a result, pre-ground flaxseed loses much of its beneficial fats and fiber content during storage. Just look at the differences between the nutritional fact sheets included above; the pre-ground meal has significantly less fat content and only half the fiber of the whole seed.
So if you want to retain the full spectrum of nutrients, grind whole flaxseeds just before use. This way, you preserve the essential fats, fiber, and even the seed’s natural antioxidants. A basic electric coffee grinder works perfectly for this task, ensuring you get the maximum benefit from this little superfood. The freshly ground seed will also keep for a few days in the refrigerator if you want to grind it ahead of time.
Flax flower
Flaxseed comes in golden and brown variants. While these seeds look slightly different, they share a similar nutritional profile, and are interchangeable in recipes. Brown flaxseed tastes a little stronger, often described as having a robust or earthy flavor. Gold flaxseeds are milder, and considered more "buttery" in taste. But both varieties come from the same strain of flax linum usitatissimum, and you may find both at your local grocery store.
If you are feeling especially health conscious, it is worth noting that brown flaxseeds contain slightly more omega-3 fatty acids. But both varieties offer high levels of fiber, antioxidants, and micro-nutrients. So whether you choose golden or brown, you are adding amazing nutrients to your meals.
Flaxseed may not take center stage, but its role in gluten-free baking is crucial. Acting as a binder, providing structure, and even serving as a convenient egg substitute, flaxseed complements other ingredients without overpowering them. It’s a simple addition that helps bring gluten-free recipes together, making the baking process a little easier and the results more reliable.
Brown flaxseeds
