When searching for seeds to add to your favorite recipes, you'll want to seek out those that offer flavor and nutritional benefits. Two seeds that meet these requirements are fenugreek and flaxseed. Both are excellent for you, and working these seeds into your diet is a great way to provide your body with a boost of nutrients. Additionally, because these seeds taste great, they'll add a delicious flavor to your meals. Read on to learn more about the benefits of fenugreek vs. flaxseed and how the two compare.
What Is Flaxseed?
When people think of flaxseeds, their minds usually go straight to granola and energy bars. Full of fiber and other nutrients, flax is used in cuisines around the world.Wondering where this ultra-powerful seed comes from? Flaxseeds are the seeds of the flax plant and have long been used to create textiles. More recently, the benefits of eating flaxseeds were discovered, and they are now mainly produced for their nutrient-rich seeds. Flaxseeds can also be pressed to release an oil known as flaxseed oil and linseed oil, which can also be incorporated into your favorite dishes. These seeds are found in various colors ranging from brown to golden and taste great in all types of meals.
Flaxseed Nutritional Benefits
The nutritional benefits of flaxseeds are abundant. Flaxseed contains a lot of vitamins, minerals and other nutrients that are essential to good health. However, one of the most sought-after benefits of flaxseed is its wealthy amount of healthy omega-3 fatty acids. Crucial to brain health, just a small amount of flaxseed can provide tremendous amounts of omega-3s.Flaxseed is also an excellent fiber source, promoting a regular, healthy digestive system. And the lignans found in these seeds work as antioxidants to protect your cells from free radicals that may cause them damage. So, whether you enjoy eating flaxseeds for their flavor or health benefits, your body is sure to thank you.
How to Use Flaxseed
Flaxseed has many uses. To reap the full benefits of flaxseeds, try adding them to some of your favorite recipes. This seed can be sprinkled onto your meals as a topping, blended into sauces, or baked into your favorite desserts. It can even be used as a plant-based egg replacer in vegan dishes.To create a delicious dessert with flaxseeds, try out this Chocolate Hazelnut Cookie Recipe. Or, if you're craving a more savory meal, make these Spinach Quinoa Bites.
What Is Fenugreek?
Now that you know how great flaxseeds are for you, it's time to see how fenugreek compares. If you've tried fenugreek before, you already know how unique an ingredient it is. Fenugreek is a plant with seeds typically used as a spice in several dishes. While it is most commonly used in Middle Eastern Cuisine to flavor stews and curries, you can also use it to create desserts like this Teff Pudding Cake with Coffee and Berbere.Being a part of the botanical family Fabaceae, fenugreek is related to alfalfa, chickpeas and peanuts. Its leaves are often used as an herbdried and freshand offer a flavor and aroma similar to maple syrup.
Fenugreek Nutritional Benefits
Like flaxseed, fenugreek is a nutritional powerhouse. Fenugreek seeds are a rich source of vitamins, minerals and phytonutrients. They also contain healthy amounts of soluble fiber, and eating them regularly can boost digestive health. Thiamin, vitamin B6, folic acid, Vitamin A and riboflavin are just a few of the many nutrients you'll receive from a spoonful of fenugreek seeds.
How to Use Fenugreek
Fenugreek seeds can be found at most grocery and specialty health food stores, making it easy to incorporate them into your dishes. However, before you begin cooking with fenugreek seeds, it's important to note that these seeds are slightly bitter and extremely hard.To ensure that fenugreek's bitterness doesn't overpower your recipes, you must soak the seeds overnight. This will help reduce the bitter taste and soften the seeds, adding a great flavor and texture to your meals. Fenugreek seeds can also be used in spice blends, rubs and sauces, and combining this seed with lemon juice can help balance its bitter flavor.Begin cooking with fenugreek today and make this Berbere Stew. Or, satisfy your cravings for Indian food and make these Mung Bean Dosas.
Fenugreek vs. Flaxseed
Curious to see how these two seeds stack up when placed side-by-side? Read on to learn about the similarities and differences of fenugreek vs. flaxseed.
Calories
If you're searching for low-calorie food, flaxseeds are not the best option. When compared to fenugreek, flaxseeds contain much more calories than fenugreek. That being said, just a small amount of flaxseed is needed to reap the health benefits, making it easy to add to meals without significantly increasing the calorie count.
Calcium
Ensuring that you are getting enough calcium daily is vital to good health. Calcium is used by the body to build and maintain strong bones and helps ensure that your heart, muscles and nerves function properly. Flaxseeds are a quality source of calcium, whereas fenugreek contains trace amounts.
Protein
Searching for a plant-based source of protein? Both fenugreek and flaxseeds are excellent options. While fenugreek seeds have slightly more protein than flaxseeds, both contain significant amounts. Ideal for those following a plant-based diet, eating more fenugreek and flaxseed is an easy way to meet your protein requirements.
Fiber
Both fenugreek and flaxseed contain dietary fiber. However, flaxseeds contain slightly more. If you're looking to boost your digestive health and promote regularity, working these seeds into your weekly meal plan is sure to help.
Iron
While flaxseed is a good source of iron, fenugreek is an excellent source of this nutrient. Iron helps your body with many vital functions, from energy production to regulating body temperature. Make sure you're eating enough iron and consume a few servings of fenugreek or flaxseeds throughout the week.
Additional Flaxseed Recipes
If, after reading the information above, you're eager to add more flaxseed-based recipes to your weekly meal plan, we're here to help. Here are a few of our favorite recipes that use flaxseeds for flavor and nutrition.
Gluten Free Flaxseed Pancakes
Turn your favorite breakfast dish into a plant-powered meal by incorporating flaxseeds into your next pancake recipe. Overflowing with vitamins and minerals, the nutrients in flaxseeds will ensure that you remain energized all day long. While flaxseeds can be added to any pancake recipe, we love how they taste in these Gluten Free Flaxseed Pancakes. Made with our Gluten Free All Purpose Baking Flour and Golden Flaxseed Meal, it tastes just like traditional pancakes but healthier!
Salt and Pepper Flax Crackers
Keeping a healthy and delicious snack on hand is a great way to refrain from reaching for sweets when hunger pains strike. If you find yourself getting hungry between meals, we recommend making a homemade cracker recipe like these Salt and Pepper Flax Crackers. Easy to make, these crackers are sure to be loved by everyone in the family. Plus, they're made with entirely gluten and grain free ingredients, making them safe for individuals with food allergies. Learn more about these crackers and download the nutritional information here.
Omega Shake
Starting your day off with a shake or smoothie is a flavorful way to pack all of your nutrients into one on-the-go meal. Ideal for days when you're on the move, most smoothie ingredients can be prepared the night before so that all you have to do is wake up and blend them together. For a flax-powered smoothie that tastes as great as its many health benefits, make this Omega Shake. Made with a combination of our Hemp Protein Powder, Flaxseed Meal and Organic Chia seeds, it's a great-tasting, healthy meal that you can make weekly.
Brown Sugar Banana Flax Popcorn
Turn a delicious snack into a flax-powered treat by adding flaxseed meal to your popcorn. This Brown Sugar Banana Flax Popcorn is a dessert-like dish you can enjoy guilt-free. Made with Yellow Popcorn, crushed banana chips, and our Flaxseed Meal, it is the perfect combination of sweet and healthy flavors.Now that you know how fenugreek and flaxseed compare, it's time to start using these two foods in your meals. Make one of the recipes above or create your own, and begin experiencing their benefitsyour body is sure to thank you. From everyone at Bob's Red Mill, have a healthy and happy day!Care to share your favorite seed-based recipe with us? We'd love to hear more about how you use flaxseed and fenugreek in the kitchen. Share the many ways you use these two seeds in the comments below.