Eating high amounts of fat may not affect everyone—it depends on your genetics. Read the following Recipes to Help You Eat More Foods High in Omega 3s.
Key Takeaways
Eat More Foods High in Omega 3s
Eating foods high in omega-3 fatty acids is one way to get more of these healthy fats into your diet. This article will go over some of the best sources of omega-3s, including salmon, tuna, sardines, anchovies, herring, mackerel, and trout. It will also discuss how to cook them so you can enjoy them at home.
Most people know the benefits of eating more fish, but did you know that there are other ways to get your daily dose of Omega 3s? If you don’t like fish or can’t eat it, then try some of these recipes. They’re full of good-for-you fat and they’ll help keep your heart healthy!
Full of good-for-you fat, Omega 3s help lower your risk of heart disease and can even help treat depression and anxiety.
Omega 3s are good for your heart because they help lower your risk of developing heart disease. They can also help treat depression, anxiety, and other mood disorders. Because Omega 3s are full of good-for-you fats, eating foods high in these healthy fats will help you feel more satisfied after meals and snacks.
Omega 3s are derived from fatty fish like salmon, sardines, and anchovies. Other sources include walnuts, flaxseed oil, and krill oil supplements which contain ALA (alpha-linolenic acid). The body converts ALA into EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Although the body can convert some of the plant-based ALA into EPA or DHA on its own there is a limited amount that can be converted, so it’s best to get your daily dose directly from food sources as much as possible!
Salmon Salad Sandwich.
- Salmon
- Avocado
- Spinach
- Tomatoes (choose heirloom tomatoes if you can)
- Lemon juice and olive oil for flavor. For example, 1 teaspoon of each.
Mushroom Walnut Burgers.
This recipe is a great vegetarian option for those who are looking for more omega-3s in their diet. It’s also very easy to make and can be customized with a variety of mushrooms (shiitake or portobello work especially well). The Mushroom Walnut Burgers are also customizable by topping them with your favorite condiments: mustard and ketchup are a classic go-to, but feel free to get creative!
Mediterranean Chickpea Salad.
This chickpea salad is a great option for people who want to add more fiber, protein and iron to their diet. Chickpeas are also an excellent source of folate, an important nutrient that helps prevent birth defects. This recipe calls for a lot of olive oil but if you’re worried about adding too much fat or calories, you can use less and still get great results.
The best part about this dish—besides its taste—is its versatility: You can serve it warm or cold as a main course or side dish, depending on your mood. The extra vinaigrette keeps well in the fridge so you’ll have some ready to go when needed!
Super Green Walnut Pesto.
This walnut pesto is a great way to get your daily dose of omega 3s and other nutrients. It’s also delicious, and can be used as a dip for vegetables or spread on bread. Here’s how to make it:
- Mix the avocado, garlic, lemon juice and olive oil together in a food processor until smooth.
- Add the walnuts and pulse until they are broken down but not completely ground up (you want some texture).
- You may need to stop once or twice during this step because you don’t want it totally smooth; this will help incorporate air into your pesto which means more surface area for the oil that comes next!
- Now add about 1/4 cup of water at a time until you get an even consistency–this is meant more as a dressing than an actual sauce so if needed just thin out with water instead of adding more oil! If it thickens too much after refrigerating overnight just add some water before serving again..
Fudgy Oatmeal Avocado Brownies.
- 1/2 cup unsweetened cocoa powder
- 1/2 teaspoon salt
- 2 teaspoons baking powder
- 3 eggs, beaten
- 3/4 teaspoon vanilla extract (optional)
- 1 tablespoon vinegar (apple cider or white wine)
In a large bowl, combine all of the dry ingredients. Add wet ingredients to the dry and mix until just combined. Pour batter into an 8×8 baking pan sprayed with nonstick spray and bake in a preheated oven at 350°F for 25-30 minutes, until a toothpick comes out clean from the center of the brownies. Cool completely before cutting into squares. Enjoy!
Try these delicious recipes to add more omega 3 foods to your diet
Omega 3 foods are good for you, but not all of them have the same taste. Many of them are also super healthy for the planet as well. So what should you do?
Well, we’ve got some recipes that will help you eat more omega-3 foods with ease! They’re easy to make and they’re delicious, so it’s a win-win situation all around. You’ll feel great after eating these recipes while also making sure your body gets the nutrients it needs to stay healthy (and is good for the planet).
And even better? These recipes can be adapted according to your taste buds or dietary needs (for example, vegan or vegetarian). You can also cook ahead of time and freeze meals so that when hunger strikes later in the week, this meal will be ready for consumption!
Conclusion
A healthy diet can help you feel better and live longer, but knowing where to start is not always easy. A great place to start is by eating more whole foods that are packed with omega-3 fatty acids (especially if you don’t eat fish). The recipes above will give you some delicious ideas for adding more omega-3 foods into your diet—and they don’t require fancy equipment or hard-to-find ingredients!
Alex is a fitness aficionado, empowers others towards healthier, active lives through small, sustainable changes for lasting results. Visit Gearuptofit.com for insightful tips and resources to enrich a balanced lifestyle.