Flax Seeds (Alsi): Whole or Ground, and How to Use Them
Alsi has been part of desi kitchens for generations — in pinnis, laddus and winter treats. Here is how to get the most out of flax seeds in everyday food.
What flax seeds offer
Flax seeds are a plant source of the omega-3 fat ALA, plus dietary fibre and natural compounds called lignans. They have a mild, nutty taste that goes well with both sweet and savoury food.
Whole or ground?
Flax seeds have a hard outer shell. When eaten whole, many seeds pass through the body without being broken down. That is why grinding is the usual advice. A spice or coffee grinder takes a few seconds.
Grind small amounts — enough for a few days — because ground flax is exposed to air and loses freshness much faster than whole seeds.
How to store alsi
Whole seeds: an airtight jar in a cool, dark cupboard.
Ground seeds: an airtight jar in the fridge, used within about a week.
Fresh flax smells mildly nutty. If it smells bitter, sharp or like old oil, it has gone rancid and is best thrown away.
Easy ways to eat flax
Stir a spoon of ground alsi into dahi, oats, lassi or smoothies.
Knead it into roti or paratha atta.
Add it to pinni or laddu mixtures in winter.
Use a "flax egg" in baking: 1 tablespoon ground flax mixed with 3 tablespoons water, rested for 10 minutes.
How much?
Around one tablespoon of ground flax a day is a common amount in recipes and routines such as seed cycling. Start smaller if you are not used to high-fibre food, and drink enough water.
If you have a medical condition, are pregnant or breastfeeding, or take medication, ask a qualified healthcare professional before changing your diet.
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