Purchase: First, don’t skimp here. Buy from a reputable manufacturer, such as Barleans or Flora, both of whom have taken deliberate steps in the preparation and delivery process. Cheaper pressure extraction processes are done in oxygen rich environments and generate heat in the method. Both contribute to degrade the product. These two companies endeavor to use mechanical extraction methods that minimize heat, oxygen and exposure to light. They package the oil immediately and ship cold with a date of preparation and date of expiration.

Maintenance: Keep bottles that are being stored, open or unopened in the freezer. (They won’t break) Keep small amounts that are going to be used within a 2-3 weeks in the refrigerator.

Preparation: Here is where most people go wrong. Absolutely, positively, do not fry with this oil. Do any hot cooking with an oil that does not readily degrade under heat. The oil of choice is extra virgin olive oil. This is a largely mono-saturated oil that maintains it’s integrity over higher heats. Even then, practice steam frying, whereas water is added to the pan to keep temperatures down.

Flax oil is best used in salad dressings and the like where it can be prepared without heat. 1-3 teaspoons are all that are really needed daily to provide plenty of omega-3’s for health. It can also be used in baked goods as the internal temperatures of baked items, such as breads, do not get too high above steam temperatures. Boiling is acceptable, as the temperature is at or below 100oC. Some suggestions as to the use of this oil in cooking are provided below.

In all, flax is a quality oil that has a very impressive track record of benefits. It is worth noting, however, that the two essential fats are instrumental in to the production of cell membranes and other cell structures and organelles, prostaglandins (good and bad), hemoglobin, along with increased metabolism and heat generation. The production of the prostaglandins, particularly the most beneficial series 1 and series 3 which are responsible for controlling pain and inflammation, blood viscosity, production of steroid structures, requires conversion through some particular desaturase enzymes. These enzymes naturally decline with age and body stress. As such, the essential fats may not end up where you want them. As a hedge to this, many people consume the converted form of these fatty acids, fatty acids called EPA and DHA, the widely recognized beneficial oils found in fresh cold water fish. Yep, I mean fish oil such as cod liver oil, although capsules are available albeit considerably more expensive. These oils should be purchased and treated in the same fashion as flax oil. Eating 2-3 servings of cold water northern fish can help, but problems arise in getting quality product in a landlocked state. I recommend a high quality oil that has been screened for heavy metals, a growing problem in fish.

Flax Uses:

Don’t forget flax seeds! Buy them fresh and grind them using a small coffee mill or spice grinder. (Inexpensive item..useful! I buy whole spices in bulk as they are very inexpensive, keep well, and are incredibly good when freshly ground. Examples include coriander, cumin seed, cloves, etc.) The resulting meal can be sprinkled over cereal, mixed in oatmeal, top breads, mixed with honey to make a spread, mixed in steamed veggies to give them a nutty flavor,  etc. Seeds keep very well in the fridge as they contain and protect the oil. The seeds themselves make a great addition to nut toppings or other nut/seed uses. Example: mix a small amount of sunflower seeds, flax seeds, sesame seeds and rolled oats with a touch of honey or apple juice and mix into plain non-fat yogurt.

 

Uses and Recipes

Flax Batter Quick Bread:Whole grain-flax bread: There is an optimum ratio of flour to ground flax seeds. I’m still working on the recipe; however, there are great choices available. Here is a quick bread…  2 cups ground flaxseed (ground to the consistency of flour) 2 cups whole wheat flour 1 tsp. Salt 2 tsp. Baking soda 1 egg 2 egg whites ½ cup honey 2 cups raisins (optional) Combine and bake in 325oF oven in loaf pan for ~40 minutes.	Soup Example: Barley Vegetable soup ¼ C barley 6 cups boiling water 1 C sliced carrots ½ C diced celery ¼ C chopped onion 2 C chopped tomatoes 1 C peas 3 Tbsp flax oil ½ C chopped parsley (fresh) salt to taste Cook barley until tender. Addremaining ingredients, except flax and parsley. Cover and cook until veggies are tender. Remove from heat and stir in flax oil and parsley. Season to taste.
And Dessert: Banana-Carob Chip Frosty 2 medium frozen bananas 1 cup frozen milk 1 Tbsp peanut butter ¼ C carob chips ¾ C water 2 Tbsp flax oil Combine in blender to desired consistency. Consume.	Gravy example:  Mushroom-Onion Gravy: 1 Tbsp olive oil 1 yellow onion, diced 1 clove garlic 1 cup sliced mushrooms 1 Tbsp whole wheat flour 1 ½ C water 1 ½ Tbsp powdered vegetable broth 2 ½ Tbsp flax oil Heat olive oil and sauté onions and garlic until softened. Add mushrooms and sauté 2-3 min. Stir in flour and continue to sauté for 1 min. Slowly add water with whisk until smooth. Add broth and cook, allowing sauce to thicken. Remove from heat and allow to cool. Add flax oil and serve.
Oil ideas: Make a homemade salsa. Add 2-3 Tbsp. Flax oil to make an exceptionally healthy version.      Mix oil with syrup to make a better pancake topping.    Mix 2-3 Tbsp flax oil in a fat free bean dip.    Use a food processor to process ½ C almonds and 3 Tbsp flax oil to make an almond spread.     Basil Dressing: ¼ C each flax oil and water. Add 3 Tbsp lemon juice, 2 Tbsp basil and 1 tsp garlic. Combine in blender or food processor and blend.     Lemon-Tarragon Dressing: ¼ lemon juice, 1 tsp Dijon mustard, 2 Tbsp flax oil and 2 tsp chopped fresh tarragon. Add touch of cayenne for a smidge of zing.	Mayonnaise: ¼ C water ¼ tsp garlic powder ¼ tsp salt ¼ C flax seed oil ¼ cup olive oil 2 Tbsp lemon juice ¼ tsp cider vinegar Combine ingredients in descending order in a blender or food processor. Process until thick and creamy.