Flax seeds

Whole seeds may pass through without being fully broken down, so grind them shortly before eating if you want to use them in porridge, yoghurt or baking. A spice grinder or coffee grinder makes quick work of a small batch.

Stir one tablespoon of ground flax seeds into three tablespoons of water and leave it for about 10 minutes, until thick and gel-like. Use it to bind biscuits, pancakes or veggie burgers; it will not make cakes rise like eggs do.

Yes. Spread them in a dry frying pan and toast over a medium-low heat for about 3–5 minutes, stirring often, until fragrant; take care, as they can scorch quickly. Cool before adding to salads, porridge or bread.

Keep whole seeds in an airtight container in a cool, dark cupboard. Ground flax seeds turn rancid more quickly, so refrigerate them in a sealed container and use them promptly; freezing helps preserve a larger batch.

Stir ground seeds into porridge, overnight oats or yoghurt, or sprinkle them over soup and salads for a nutty taste. They also work in seeded bread, crackers and granola; add a little extra liquid to doughs that contain plenty of ground flax.

Yes; they do not need cooking. Ground raw flax seeds are easy to stir into cold foods such as yoghurt or smoothies, while toasting gives whole seeds a deeper, nuttier flavour.

Yes. “Linseed” is another name for flax seed; the name often appears on seed packets and in recipes, especially for baking.