If there's one ingredient that deserves the "superfood" label without costing a fortune, it's flaxseed . Discreet and tiny, it's nevertheless one of women's best allies, especially when trying to combine a gluten-free diet with hormonal balance.
Welcome to this new episode of our world tour of ingredients that make us feel good!
🌍 Origin: An ally from the dawn of time
Flax ( Linum usitatissimum ) is one of the oldest cultivated plants in the world. Native to Eurasia, its presence can be traced back to ancient Egypt, where it was used to make precious fabrics as well as for food and medicine. Today, flax grows beautifully in France (we are, in fact, the world's leading producers!), making it a local, eco-friendly, and affordable ingredient.
💎 Nutritional properties: A health gem
Beneath their shiny shell, flax seeds hide a treasure trove of essential nutrients:
- Omega-3 Champions: They are one of the best plant-based sources of alpha-linolenic acid (ALA), crucial for fighting inflammation.
- Fiber galore: A mix of soluble and insoluble fibers that pamper your digestion.
- Plant-based proteins: Ideal for complementing your gluten-free meals.
- Phytoestrogens: They contain lignans in record quantities (up to 800 times more than other plants!).
✨ General benefits: Why invite them to the table?
- Heart protected: Omega-3s help regulate cholesterol and blood pressure.
- Smooth digestion: They act like a natural broom for sluggish bowels (common in the context of an unbalanced gluten-free diet).
- Long-lasting satiety: Their fibers swell in the stomach, which helps regulate appetite and avoid 4pm cravings.
🌸 Menopause Focus: Your Natural Hormone Regulator
This is where flaxseed becomes indispensable. At menopause, the drop in estrogen disrupts everything. lignans are phytoestrogens: plant molecules that resemble our hormones and can bind to our receptors to gently "compensate" for the hormonal decline.
- Reduction of hot flashes: Several studies show that regular consumption of ground flaxseed can decrease the intensity of night sweats and hot flashes.
- Cardiovascular health: After menopause, the risk of heart disease increases; flaxseed helps protect your arteries.
- Skin hydration: Good fatty acids help fight against dryness of the skin and mucous membranes.
🍳 How to cook flax seeds? (The crucial tip)
Warning: If you eat whole flax seeds, they will come out... intact! Their outer shell is too tough for our stomach.
1. The golden rule: They must be ground!
To benefit from their properties, you should grind them (in a coffee grinder or blender) just before consuming them. Once ground, store them in the refrigerator as they oxidize quickly.
2. The “Flax Egg” (Vegan & Gluten Free)
This is GlutenEvasion's magic trick! To replace an egg in your cakes:
- Mix 1 tablespoon of ground flaxseed with 3 tablespoons of water .
- Let it rest for 5 minutes: you get a gel (mucilage) that binds your bread or muffin dough perfectly.
3. Sprinkle of pleasure
Add a tablespoon of ground flaxseed to your fonio porridge, plant-based yogurt, or a mixed salad. Its slightly nutty flavor is addictive!
💡 Did you know? Brunette or Blonde?
Brown flax is slightly richer in fiber, while blond flax has a more subtle taste. Both are equally beneficial to your health, so choose the one you prefer!
📖 Ready to take action?
Flaxseed is the secret ingredient in our homemade breads and crispy crackers. 👉 Find our gluten-free flaxseed recipes here (Link to your category)
Small gesture, big effect: a tablespoon of flaxseed a day can really make a difference to your hormonal balance. Will you try it tomorrow?
