Ground or Whole

• You can eat flaxseeds either ground up or whole; however, whole flaxseeds are difficult to digest because of the hard outer shell. To take full advantage of their nutritional benefits, use ground flaxseeds, also known as flax meal. While you can purchase whole or ground-up flaxseeds at grocery stores and health food markets, it is best to grind your own flax, using a high-powered blender or a spice grinder.

As an Additive

• Sprinkle whole flaxseeds onto salads or soups to add texture. The whole seeds also add crunch to baked goods, like grain breads. The seeds are lightly toasted during baking, emphasizing their natural nuttiness. In turn, ground flax can be mixed in with cereals, such as oatmeal, yogurt or smoothies, where they boost the nutritional content of the dish while adding a gentle nuttiness.

As a Substitute

• Ground flaxseeds can be used as a substitute for flour, eggs or oil. Add finely ground flaxseeds, using no more than 1/4 cup per 1 cup of flour, to baked goods to boost nutritional content. Mix ground flax with water in a 1-3 ratio and use as an egg substitute for vegan baked goods. Flax meal can also function as a replacement for fats in baked goods, although foods that use flax in place of fats tend to brown more quickly. Use a 1-to-3 ratio of fat to flax meal when incorporating this healthy food as a substitute for fat, such as oil or butter.

Storage Tips

• Whole flaxseeds are long lasting because their hard outer shell provides protection. Stored in an airtight container, whole flaxseeds can last up to one year. However, ground flaxseeds are much more sensitive to heat and light, because the high oil content of the seeds is exposed when they are ground up. Store ground flax meal in an airtight, dark-colored container in a cool location for no more than 90 days. However, because flax meal can go rancid quickly, developing a bitter, noxious taste and smell, it is best to grind the meal from the seeds as needed.