7 Best Vegan Flax Seed Recipes For Your Kids
These tiny seeds are incredibly adaptable and, like chia seeds, can be ground and used in baking as an egg substitute. Typically, one “egg” is created by combining one tablespoon of ground flax with three tablespoons of warm water.
But this seed is much more than just an egg substitute. This list of 6 vegan flax seed recipes will aid you in your efforts to incorporate more flax seeds into your diet by showcasing this tiny but mighty seed.
Nutrition Facts Of Flax Seeds
One tablespoon (10 grams) of whole flax seeds provides the following nutrients:
- Calories: 55
- Water: 7%
- Protein: 1.9 grams
- Carbs: 3 grams
- Sugar: 0.2 grams
- Fiber: 2.8 grams
- Fat: 4.3 grams
Health Benefits Of Flax Seeds
1. Weight Loss
A diet that includes flax seeds could benefit weight loss.
They contain soluble fiber, which becomes very sticky when combined with water.
It has been demonstrated that this fiber effectively reduces cravings and hunger, which may help with weight loss.
A review of carefully controlled studies shows that flax seeds help obese and overweight people lose weight. Compared to the control group, those who ate the seeds lost an average of 2.2 pounds (1 kg).
The analysis also revealed that people who consumed more than 30 grams of flax seeds per day and participated in studies lasting longer than 12 weeks tended to lose weight more quickly.
2. Control Blood Pressure
Blood pressure can be lowered by consuming flax seeds.
Those who consumed 3 tablespoons (30 grams) of flax seeds daily in a 6-month study of people with high blood pressure saw reductions in their systolic and diastolic blood pressure of 10 and 7 mm Hg, respectively.
People whose systolic level, the top number in a blood pressure reading, was higher than 140 mm Hg at the beginning of the study saw a reduction of 15 mm Hg.
Your risk of stroke is thought to be reduced by 11-13%, and your risk of heart disease by 2-5 mm Hg for every 5 mm Hg reduction in systolic blood pressure.
3. Control Blood Sugar
The World Health Organization (WHO) estimates that in 2012, one in ten adults had diabetes.
According to studies, supplementing with 10-20 grams of flaxseed powder per day for 1 to 2 months can lower fasting blood sugar levels by up to 19.7% in people with type 2 diabetes.
But not all studies have found flax seeds to be successful at controlling blood sugar and insulin levels.
Even though the connection between flax seeds and type 2 diabetes is still not fully understood, adding them to your diet as a type 2 diabetes sufferer may be considered safe and healthy.
Vegan Flax Seed Recipes
1. Vegan Flax Meal Pizza Crust
This low-carb, gluten-free recipe for flax meal pizza crust is a variant of our flax meal focaccia bread recipe and is easily adaptable for use as a flatbread. It doesn't contain any flour, and while the lack of gluten makes the texture softer and less chewy than regular pizza dough, it has more flavour than plain dough and goes well with all toppings.
Prep time: 15 minutes | Cook time: 20 minutes | Total time: 35 minutes | Servings: 8
- Flax meal: 2 cups
- Warm water: ½ cup
- Carrot pulp: ¾ cup (from carrot juice)
- Garlic: 3 cloves, minced
- Salt: ½ teaspoon
- Red pepper flakes: ¼ teaspoon
- Oregano: ¼ teaspoon
- Rosemary: ¼ teaspoon
- Basil: ½ teaspoon
- Sage: ½ teaspoon
- Black pepper: ¼ teaspoon
CC's Homemade Pizza Sauce
- Red onion: ½ cup, finely chopped
- Garlic: 2 tablespoons minced
- Jalapeño: 1 tablespoon, finely chopped (optional)
- Tomato puree: 1 cup
- Sea salt: ½ teaspoon
- Black pepper: ½ teaspoon
- Red pepper flakes: ¼ teaspoon
- Oregano: 2 tablespoons
- Basil: 2 tablespoons
- The oven should be preheated to 400°F. The flax meal and warm water should be combined in a big bowl and thoroughly mixed. Coat a skillet with olive oil or line it with parchment paper. Add the remaining ingredients and mix to incorporate.
- Put on your sleeves and start kneading the dough for 1-2 minutes or until it comes together entirely. It seems to help to get my hands wet beforehand and while I go. Make a ball out of the dough, set it in the middle of your pan, and start forming your pizza. To get a thick crust, I like to leave a high edge!
- It needs another 30 minutes of baking almost to be finished. Prepare your sauce and toppings while it bakes.
- Once it is done baking, remove it from the oven, top with sauce and your preferred toppings, and bake for an additional 10-15 minutes. Serving hot, please! To make the sauce, soften the jalapenos, onions, and garlic in 1-2 tablespoons of water.
- While the pizza is cooking, add the remaining ingredients and simmer on low, heating through.
2. Vegan Paleo Flax Patties
These paleo flax patties will broaden your culinary horizons! There isn't much more you could ask for in a patty: lightly spiced, crisp on the outside, and soft on the inside. Serve them in a salad with fresh and roasted vegetables on a bed of dark, leafy greens, or put everything in a sandwich!
Prep time: 10 minutes | Cook time: 6 minutes | Total time: 16 minutes | Servings: 11
- Ground flaxseed: 2 tablespoons plus 4 tablespoons room temperature water
- Coconut flour: 5 tablespoons
- Unsweetened coconut milk: ⅓ cup
- Turmeric: ¼ teaspoon
- Nutritional yeast: 1 tablespoon
- Baking powder: 1 teaspoon
- A pinch of sea salt
Ingredients For Serving
- Tahini sauce
- Cashew cream
- Set the oven to 350°F. First, create a sticky “flax egg” by combining water and ground flaxseeds. The remainder of the ingredients should be added; save the coconut milk. As you stir, a sticky, crumbly mixture will begin to form.
- Add soy milk and continue blending. The mixture ought to start coming together and form a beautiful dough. Add 1 extra tablespoon of soy milk if it's too dry. Make careful to grease the surface of the cookie sheet before forming the patties and placing them on it.
- The cookie sheet should be lined with parchment paper or a non-stick silicone baking mat. Turn the buns halfway through baking for 30 minutes.
- Before splitting them in half, let them sit for 10 to 15 minutes to cool off. They ought to be soft inside and slightly golden on the outside (the turmeric may cause them to turn a little red).
- Serve with roasted vegetables, cashew cream, tahini dressing, avocado, and your preferred fresh herbs.
3. Vegan Wholegrain Flax Seed And Sesame Crackers
Crisp and delicious wholegrain flaxseed and sesame crackers are available. Crackers are a good choice for a healthy snack. Enjoy with your favorite dip, spread, or plain!
Prep Time: 5 Minutes | Cook Time: 10 Minutes | Total time: 15 minutes | Servings: 10
- Whole wheat flour: 1½ cups
- Salt: ¾-1 teaspoon
- Oil: 4 tablespoons
- Sesame seeds: 2 tablespoons
- Flaxseeds: 2 tablespoons
- Cold water: 3-4 tablespoons
- Sesame seeds should be roasted in a wok with a thick bottom until the colour barely starts to shift.
- Roast flaxseeds in the same wok until they start to crackle.
- Seeds should be kept cold.
- Mix the first three ingredients thoroughly in a large bowl.
- The seeds Just enough water should be added to the mixture to make a dough. Avoid kneading. For 20 minutes, keep the cover on. Set the oven to 350°F.
- Divide the dough in half.
- Roll a portion of it thinly between two parchment paper sheets. Cut crackers into uniform sizes using a cutter or a sharp knife.
- Bake for 20 minutes or until the edges' colour starts to change. Continue by using the second piece of dough. Place in an airtight jar to cool and store.
4. Vegan Oat Quickbread With Sunflower Seeds And Flax
This is a simple and delectable vegan recipe for oat quickbread that you can prepare in 15 minutes and bake!
Prep time: 50 minutes | Cook time: 10 minutes | Total time: 60 minutes | Servings: 2
- Quick-cooking oats: 2 cups (or lightly ground regular oats)
- Whole wheat flour: 2 cups
- Baking powder: 4 teaspoons
- Sea salt: 1 teaspoon
- Flaxseed meal: 1 tablespoon
- Soy milk: 2 cups
- Unsweetened applesauce: 4 oz
- Sunflower seeds: ½ cup
- Lightly oil a loaf pan or, as I did, use a large pie plate while preheating the oven to 450°F. (I believe it looks nicer and bakes more quickly.)
- In a sizable basin, combine the oats, flour, flaxseed meal, baking soda, and salt. Mix the applesauce and soy milk in another bowl. Add the sunflower seeds and stir this mixture into the oat mixture. Just enough stirring should be done to prevent any dry patches. Bake the batter for 25 to 45 minutes after pouring it into the prepared pan (depending on which pan you use). When tapped, the loaf's bottom ought to sound hollow. Before cutting and serving, allow it to cool slightly.
5. Vegan Flax And Chia Seed Crackers
Having popped, you cannot stop! Craving something crunchy, these crackers are a tasty and wholesome alternative that doesn't have any salt, fat, or chemicals added. These crackers didn't last more than a few days in my home!
Prep time: 10 minutes | Cook time: 3 hours | Total time: 3 hours 10 minutes | Servings: 8
- Flax seeds: 1 cup
- Chia seeds: 1 cup
- Water: 2 cups
- Tamari sauce: 2 tablespoons
- Liquid smoke: 2 tablespoons
- Garlic salt
- Seeds will gel if you soak them in 2 cups of water, tamari sauce, and liquid smoke for 1 hour. It encourages their unity!
- 350°F for the oven's preheating.
- Pans should be lined with parchment paper and coated with non-stick spray or olive oil before use.
- Seeds should be dispersed thinly enough to cover pans completely. For 45 minutes, bake. Add more time if they are still goopy.
- Bake the crackers for a further 45 minutes after turning them over.
- When the crackers have dried entirely, they are finished. There shouldn't be any moist seeds.
- After drying, slice and enjoy!
6. Vegan Baked Falafel Balls With Flax And Tahini Sauce
Making endless amounts of salads is one way to deal with an abundance of greens. These baked falafel balls with flax and tahini sauce will spice things up.
These flavourful, protein-rich little balls are ideal for stuffing into pitas with fresh, leafy greens or tossing on top of salads. The addition of the homemade tahini sauce serves as both a nutty salad dressing and a dip for falafel. What a delicious and nutritious way to get your fill of those crunchy greens for another growing season!
Prep time: 20 minutes | Cook time: 45 minutes | Total time: 65 minutes | Servings: 4
Ingredients For The Falafel Balls
- Ground flax plus: ¼ cup water: ¼ cup
- Chickpeas: 1- 15½-oz can, drained and rinsed
- Red onion: ½ cup, roughly chopped
- Lightly packed fresh minced parsley: ¼ cup
- Lemon juice: 3 tablespoons, freshly squeezed
- Garlic: 3 large cloves, minced
- Cumin: ½ teaspoon
- Salt: ½ teaspoon
- Olive oil: 3 tablespoons
Ingredients For The Tahini Dressing
- Tahini: ⅓ cup
- Fresh lemon juice: 4 tablespoons
- Soy sauce: 1 tablespoon of tamari to make it gluten-free
- Water: 1 tablespoon
- Agave syrup: 2 tablespoons
- Clove minced garlic: 1
- Ground flax is combined with water, then left aside. Use a potato masher to mash the chickpeas until they are mostly smooth but still contain a few bigger chunks of chickpea.
- Add the salt, garlic, cumin, lemon juice, red onion, and parsley to the mixture. Place the falafel mixture balls on a baking sheet, around the size of a ½ tablespoon. There will be about 35 falafel balls left over. Bake in a 425°F oven for 10–12 minutes on the first side before flipping and baking for an additional 3–5 minutes.
- The tahini dressing ingredients should be whipped together while the falafel balls are baking. When the falafel balls are done baking, serve them right away as an appetizer with the dressing or put them in a salad or pita.
7. Vegan Banana-Date-Flax Muffins
The kind of bananas ideal for recipes is lovely, dark brown, and enormously ripe.
Prep time: 15 minutes | Cook time: 30 minutes | Total time: 45 minutes | Servings: 12 muffins
- Very ripe bananas: 2
- Date paste: ¼ cup
- Tahini: ¼ cup
- Non-dairy milk: ¼ cup + 1 tablespoon
- Vanilla extract: 2 teaspoons
- Whole wheat pastry flour: 1 cup
- Flaxseed meal: ¼ cup
- Barley flour: ¼ cup
- Brown rice flour: ¼ cup
- Salt: ½ teaspoon
- Cinnamon: 1 teaspoon
- Cardamom: ¼ teaspoon
- Allspice: ¼ teaspoon
- Baking powder: ½ teaspoon
- Baking soda: ½ teaspoon
- Powdered stevia: ½ teaspoon
- Unsweetened coconut flakes: ½ cup
- Pecans, chopped: 1 cup
- Semi-sweet vegan chocolate chips: ½ cup (optional)
- Then, gently oil 10 muffin pans (or a 9″x9″ pan) and preheat the oven to 350°F.
- Mash the bananas in a medium bowl and add the date paste, tahini, milk, and vanilla essence.
- Salt, cinnamon, cardamom, allspice, whole wheat pastry flour, flaxseed meal, barley flour, brown rice flour, baking powder, baking soda, and stevia should all be combined a big basin. The batter will be thick after mixing the wet and dry components. Stir in the coconut, pecans, and chocolate chips if using them at this point. Stir the ingredients together thoroughly.
- Scrape the batter into the prepared pan or muffin tins. For 25 to 30 minutes, bake. Allow muffins to cool in the pan for a few minutes before removing them to a cooling rack to finish cooling.
Is It Dangerous To Eat Flaxseeds?
Although flaxseed has many positive health effects, there are a few drawbacks to consider.
Keep in mind that ground flaxseed has high fiber content, with 2 grams per tablespoon (7 grams). Although fiber is good for you, consuming more of it quickly can cause digestive problems like gas and bloat.
Even though they are uncommon, allergic responses to flaxseed and flaxseed oil have been documented.
Flaxseed may also interact with some drugs, including blood thinners and antiplatelet drugs.
Before including flaxseed in their diet, people on hormone therapy or who have cancers that are sensitive to hormones should consult their doctor because some flaxseed compounds have the potential to mimic the effects of estrogen. Additionally, if you are expecting or nursing, you are advised to use caution.
Storing Flax Correctly
Whole flaxseeds can be stored in an open container, but to keep out dust, debris, and insects, it's best to store them in a sealed food-grade container. Whole flaxseeds can be kept on the counter or in a pantry, but if you intend to keep them for longer than a year, put them in the refrigerator to extend their shelf life. Flaxseed that has been ground needs to be kept cold or frozen. Use an opaque container instead of a translucent one to prevent it from being exposed to light. Store it in an airtight container.
Purchasing And Keeping Fresh
Grocery, health, and bulk food suppliers sell whole or ground flaxseeds. Only purchase whole flaxseeds in bulk, i.e., in unpackaged amounts, as flax meal does not keep well. Buying them in bulk makes the most sense if you use flaxseeds frequently or in large quantities, such as for your daily smoothie or your weekly batch of multigrain bread. Look for shiny, unbroken seeds when purchasing whole flaxseeds.
Because ground flaxseed quickly goes rancid, avoid purchasing it after or near its best-buy date. Purchase only ground flax that is sealed in an opaque container. Use your ground flax within five weeks of opening it. Buying whole seeds and grinding them at home as needed is the best option for fresh ground flax because flax is simple to grind at home with a coffee grinder, blender, or food processor.
Due to their high concentration of omega-3 fatty acids, fiber, and other plant compounds, which are responsible for many of the seeds' health benefits, flax seeds have gained popularity.
They might help with digestion, heart health, weight loss, and better blood sugar regulation.
You can plant these little powerhouses in your small yard to improve your health.
I trust you enjoyed this article about the 7 Best Vegan Flax Seed Recipes For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!
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