Cooking with Flaxseed Oil

Flaxseed oil is extracted from the flaxseed, and about 55% of this oil is omega-3 fatty acids, which is the reason why it offers so many health benefits. People use this oil in many different ways. Some use it as a laxative, and some include it in their diet for weight loss. People also believe that regular consumption of flaxseed oil can prevent prostate cancer and breast cancer. When it comes to cooking with this oil, there is something you need to know.

Is It Okay to Cook with Flaxseed Oil?

It is better to avoid cooking with flaxseed oil. That is mainly because it oxidizes even when temperatures raise slightly, which means the polyunsaturated fats in it will turn to be rancid and carcinogenic in no time. Those healthy fats will become trans-fats and harmful substances when breaking down. When heated, flaxseed oil can become toxic and even become a carcinogen. For the above reasons, you should avoid cooking with the flaxseed oil and just add it to cold foods or cooked foods. 

How to Add Flaxseed Oil in Your Diet

Cooking with flaxseed oil is not a good idea, but you can still enjoy the benefits of flaxseed oil by incorporating it in your diet in other effective ways.

1. Mushroom-Onion Gravy


  • A yellow onion, diced
  • A tablespoon of olive oil
  • A tablespoon of whole wheat flour
  • A cup of sliced mushrooms
  • A clove of garlic
  • 1 ½ cup of water
  • 1 ½ tablespoon of powdered vegetable broth
  • 2 ½ tablespoon of flax oil


Start by heating olive oil first and sauté garlic and onions until they become soft. Introduce mushrooms to the dish and sauté for 2 minutes. Stir in flour and sauté for another minute. Add water and whisk slowly into the mixture until it gets smooth. Then add broth and keep cooking until the sauce becomes thick. Remove from heat and add flax oil once it becomes cool.

2. Barley Vegetable Soup


  • ¼ cup of barley
  • Half cup of diced celery
  • A cup of sliced carrots
  • 6 cups of boiling water
  • ¼ cup of chopped onion
  • A cup of peas
  • 2 cups of chopped tomatoes
  • 3 tablespoons of flaxseed oil
  • Half cup of chopped parsley
  • Salt to taste


Cook barley until it becomes tender. Then add all the remaining ingredients, just leaving parsley and flaxseed oil for the end. Cover and cook until all the vegetables become tender. Remove it from heat and stir in parsley and flax oil. 

3. Mayonnaise


  • ¼ cup of water
  • ¼ teaspoon of salt
  • ¼ teaspoon of garlic powder
  • ¼ cup of flax oil
  • ¼ cup of olive oil
  • ¼ teaspoon of cider vinegar
  • 2 tablespoons of lemon juice


Combine all the ingredients in a food processor until it becomes creamy. Enjoy!

4. Flaxseed Oil Dressing


  • A tablespoon of chopped parsley
  • A tablespoon of chives
  • 3 tablespoons of lemon juice or cider vinegar
  • Half teaspoon each of dry mustard, dried oregano, and dried basil
  • Pinch of cayenne
  • A large clove of garlic
  • 3 tablespoons of flaxseed oil
  • Ground black pepper
  • Half teaspoon of salt


We can enjoy its benefits without cooking with flaxseed oil. Take a blender and add chives, vinegar, basil, parsley, oregano, garlic, and mustard in it. Blend these ingredients until they become smooth. Add flaxseed oil to the blender in a fine stream and blend again until the mixture becomes creamy. Use salt and pepper along with cayenne for seasoning.

5. Peach Tart


  • A pre-baked short-crust pastry base
  • 3 tablespoons of orange juice (freshly squeezed)
  • 5 large peaches
  • Half cup of fresh cashew nuts
  • Half cup of water
  • 3 tablespoons of pure maple syrup
  • A teaspoon of vanilla extract
  • Half liter of natural yogurt
  • Fresh mint
  • Half cup of organic flaxseed oil


Cut the peaches into small half-moon shaped slices. Get a large bowl and mix orange juice with those peach slices. Take a blender and add the cashew nuts along with water, maple syrup, and vanilla extract. Blend well to a creamy consistency and then add the flaxseed oil while stirring. Ensure the mixture has a pouring consistency. Take the cashew mixture and spread it over the pre-baked pastry base. Use a layer of peach for topping and then add another layer of cashew mixture followed by a layer of peaches. You should finish with a layer of peaches and place it in your refrigerator for a couple of hours before serving. You can then decorate with fresh mint leaves and yogurt.

Tips for Using Flaxseed Oil

Cooking with flaxseed oil is not a good idea, but you can include it in your diet by keeping a few tips in mind.

  • Consider taking flaxseed oil with a high quality protein such as skim milk, yogurt, cottage cheese, soy milk or rice milk.
  • Never consume more than a tablespoon of flaxseed a day as excessive amount can have bad influence on blood clotting ability.
  • Store the oil in the refrigerator to prevent oxidation.
  • Purchase small quantities that you can finish within a few weeks.
  • Take vitamins E and C with flaxseed oil to prevent oxidation.

Health Benefits of Flaxseed Oil

Flaxseed oil offers a number of amazing health benefits when taken properly. For instance:

  • It is quite beneficial for people suffering from Colitis or Crohn's Disease.
  • It helps calm the inner lining of your intestines to reduce inflammation.
  • It works as a natural laxative mainly because it contains mucilage.
  • It helps reduce cholesterol levels.
  • It lowers risk of heart disease and reduces high blood pressure as well.

What's more, flaxseed oil helps lower the risk of cancer, promote healthy skin, reduce menopause symptoms, and promote growth of healthy nails and hair. You may also find it helpful in burning body fat.