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Cooking with Flaxseed Oil: a Guide How to Do it Properly

cooking with flaxseed oil

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Flaxseed oil is derived from flax and though it is possible to cook using flaxseed meal and the whole flaxseeds cooking with flaxseed oil is not recommended. Omega-3 fatty acids in flaxseed oil are damaged when heated. The heat can make these healthy essential fats harmful.


As the University of Meryland Medical Center states, flaxseed oil is worth consuming because it contains essential fatty acids extremely important for the body functioning. Flaxseed oil includes 45 to 60 percent of omega-3 acids. They are needed for brain development and they reduce the level of blood pressure, cholesterol and thus lower the risk of heart disease. Read more about flaxseed oil benefits.

What is important, alpha-linolenic acid ALA which is omega-3 fatty acid of flaxseed oil is subject to oxidation. Oxidation can destroy useful properties of flaxseed oil, so it is important to follow the strict rules of flaxseed oil preparation and storage.

SEE ALSO: Cooking with Avocado Oil

Storage conditions

The shelf life of flaxseed oil is short. Be sure that you don’t use the expired oil. That’s why it is more convenient to buy small bottles to consume it as soon as possible. Keep it only in dark bottles and put it unopened or open in the refrigerator. 


It is harmful to do hot cooking with flaxseed oil. Never fry with this oil. As above said flaxseed oil will degrade at high temperatures. There is a wide choice of oils suitable for frying and sautéing, for example safflower oil (read why safflower oil is good) or canola oil (canola is perfect for frying and has a lot of benefits too).

Flaxseed oil is the best choice for salad dressings or smoothies that are prepared without heating. It can be used for baking as well because the temperatures inside baked things are not higher than steam temperatures.

RELATED: Try Adding Flaxseed Oil to Mecadamia Nut Oil Salad Dressings

Flaxseed oil recipes

We have found the best flaxseed oil recipes for you to enjoy the taste of this oil and to obtain flaxseed oil benefits.

  1. You may add flaxseed oil to ready dishes. When you cook meat, grill it or fry, it’s a good idea to add flaxseed oil when the cooking is finished to improve the benefits of your dishes for cardiovascular system. Adding flaxseed oil to vegetables and grains at the end of cooking is also possible.
  2. Drench bread or bruschetta into flaxseed oil. People usually use butter and garlic with bruschetta or olive oil and garlic (read more how to make garlic infused olive oil). Try to substitute flaxseed oil for butter or mix olive oil with flaxseed oil and add them to bruschetta when it is already cooked.
  3. Add flaxseed oil to vegetable juice or protein shakes. Mix 2 tablespoons of flaxseed oil with yogurt, maple syrup or honey, add almonds, fresh berries and you will receive a shake rich in omega-3 fatty acids, vitamins and antioxidants.
  4. Make all types of salad dressings. Mix flaxseed oil with mayonnaise, ready-made salad dressings, ketchup and vinegar dressing. Here is one of the flaxseed oil recipes for a salad dressing2 tablespoons of flaxseed oil, 3 tablespoons of white wine vinegar, a teaspoon of honey, juice of half a lime, sea salt and black pepper; mix and add to any salad.
  5. Add flaxseed oil to stews and soups individually to every person’s bowl.