Flax

Flax Seeds

Flax seeds are small, flat, and oval-shaped seeds with a smooth, shiny surface. They come in brown or golden varieties and are well-known for their high nutritional value. When sprouted, flax seeds develop tiny shoots that are crunchy and slightly nutty in flavor, making them a nutritious addition to salads, sandwiches, and smoothies.

History of the Seed

Flax (Linum usitatissimum) is one of the oldest cultivated plants, dating back over 5,000 years. It was originally grown in the Fertile Crescent and ancient Egypt for its fiber and seeds. Historically, flax seeds have been valued for their oil-rich content and medicinal properties. The use of flax seeds for sprouting has gained popularity due to their enhanced nutritional profile when sprouted.

Nutritional Information

Per 100 grams of dry flax seeds:

  • Calories: 534 kcal
  • Protein: 18.3 g
  • Fat: 42.2 g (mostly omega-3 fatty acids)
  • Carbohydrates: 28.9 g
  • Dietary Fiber: 27.3 g
  • Vitamins: B1 (Thiamine), B6, Folate
  • Minerals: Magnesium, Phosphorus, Copper, Manganese

Sprouted flax seeds increase enzyme activity and bioavailability of nutrients.

Nutrition Benefits

  • Rich source of Omega-3 fatty acids (ALA) which support heart health.
  • High in lignans, which have antioxidant and estrogen-like properties.
  • Improved digestibility due to sprouting which reduces anti-nutrients like phytic acid.
  • Excellent source of dietary fiber which aids digestion.
  • Contains plant-based protein beneficial for vegetarians and vegans.
  • May help regulate blood sugar levels and reduce inflammation.

Sprouting Process and Directions

Soak Time

Soak flax seeds in clean water for 6 to 8 hours. Use about 2-3 times the volume of water relative to seeds as they will swell.

Rinse Time

After soaking, rinse the seeds thoroughly with fresh water. Rinse twice daily to keep sprouts fresh and prevent mold.

Growing Time

Spread the soaked seeds evenly in a sprouting tray or jar. Keep them moist but not waterlogged.

Harvest Time

Flax sprouts are ready to harvest in about 2 to 3 days when small green shoots appear.

Yield

From 1 tablespoon of dry flax seeds, you can expect approximately 3 to 4 tablespoons of sprouts after growing.

Days to Sprout

Typically 2 to 3 days.

Best Growing Methods

  • Use a glass sprouting jar with a mesh lid or a shallow sprouting tray.
  • Keep at room temperature (65°F – 75°F / 18°C – 24°C).
  • Avoid direct sunlight; indirect light is ideal during sprouting.
  • Ensure good air circulation to prevent mold growth.

Storage

  • Store harvested flax sprouts in an airtight container in the refrigerator.
  • Consume within 3 to 5 days for best freshness and nutritional value.
  • Rinse before use if stored longer than a day.

Using the Ready Sprouts

  • Add raw to salads for extra crunch and nutrition.
  • Use as a topping on sandwiches or wraps.
  • Blend into smoothies for a nutrition boost.
  • Mix into dips or spreads.

Helpful Tips

  • Avoid over-soaking flax seeds; they can become slimy.
  • Rinse well to remove any mucilage (gel-like substance) that naturally forms.
  • Use filtered water to avoid chlorine which can inhibit sprouting.
  • Clean all equipment thoroughly before use to prevent contamination.

Did You Know?

  • Flax seed mucilage has been used as a natural thickener in food products historically.
  • Flax sprouts contain higher levels of certain antioxidants than the mature seeds.
  • The omega-3 fatty acids in flax are primarily in the form of alpha-linolenic acid (ALA), which is essential for brain function.