5 vegetarian recipes to boost your omega 3 fatty acids levels daily

vegetarian recipes to boost your omega 3 fatty acids levels daily

The American Heart Association advises people to consume foods that are rich in omega 3 fatty acids, because its beneficial for the heart and overall health. Omega 3 fatty acids are generally found in fish, however due to ocean pollution with heavy metals and Fukushima radiation, it might be better to boost your omega 3 fatty acids levels daily via a plant based diet.

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Ocean pollution with heavy metals has been widely discussed, with mercury levels in the ocean’s surface reported to have tripled compared with preindustrial times. One of the main issues with consuming seafood that has been poisoned with heavy metals is that it can cause neurological damage in adults, and mental retardation in newborns. So, the ocean's heavy metal pollution alone, is a good reason to start seeking other ways to boost your omega 3 fatty acids levels daily.

More recently however, the world has also had to deal with the catastrophic Fukushima disaster, which has caused another large-scale destruction of the aquatic ecosystem of the Pacific Ocean. Reports of animal deaths in the pacific ocean coastline, the bleaching of the great barrier reef in Australia, makes the radioactive devastation caused by Fukushima and other pollutants all too real.

At this stage, the infrastructure of the Fukushima power plant is at breaking point, and it cannot contain the produced waste water tainted with tritium, a cancer causing radioactive form of hydrogen, and the plan is to release the radioactive water into pacific ocean.

But, if you think only nutritionally, as upsetting as it is to even fathom ocean life is being destroyed by our modern practices, there are ways to keep healthy by ingesting other foods other than fish that are also rich in omega 3 fatty acids. The plant-based foods that are reported to be rich in omega 3 fatty acids are: avocados, flexseed oil, purslene, spinach and hemp seeds oil. The vegan society also suggests that chia seeds and walnuts are good sources of omega 3 fatty acids.

So, these 5 vegetarian recipes to boost your omega 3 fatty acids levels daily without having to consume seafood.

1) Tomato, Cucumber, Purslane Salad

ingredients

1 large cucumber, peeled, quartered lengthwise, seeds removed and discarded, then chopped
1 medium tomato, chopped
1 bunch purslane, thick stems removed, leaves chopped, resulting in about 1/2 cup chopped purslane
1 minced seeded jalapeno chile pepper
2-3 Tbsp fresh squeezed lemon juice
Salt to taste

Method

Combine all ingredients in a serving bowl. Salt to taste.

2) Spinach, Hemp Salad

ingredients

2 cups of baby spinach (organic)
1 Tomato (organic)
1 Orange Bell Pepper (organic)
1 Avocado (organic)
2 TBS Hemp Seeds

dressing

1-2 TBS Extra Virgin Olive Oil (organic)
1 Lemon, juice squeezed (organic)
1/4 tsp Himalayan or Unrefined Sea Salt
1/4 tsp Cumin (organic)
dash Ground Black Pepper
dash Cayenne Pepper (organic)

method

Wash and shake off excess water from the spinach, unless pre-washed. Place on cutting board, and chop roughly into smaller pieces. Place into your salad dish.

Wash the pepper, cut lengthwise, remove the core and seeds. Slice and dice the pepper into smaller chunks. Sprinkle over the spinach.

Wash the avocado, cut lengthwise and remove the pit. Slice and dice the avocado into smaller chunks. Sprinkle over the pepper and spinach.

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Wash the tomato, remove the core and dice into smaller chunks. Sprinkle over the avocado. Sprinkle a minimum of 2 tablespoons of hemp seeds over the salad.

Combine all of the dressing ingredients in a small glass or bowl, and stir vigorously until well blended. Alternatively, you can mix the dressing, using an immersion blender or Vitamix, blending on high speed (a few seconds) until very smooth. Drizzle the dressing evenly over the salad.

3) Flaxseed biscuits

ingredients

1 cup (120g) walnuts
1 1/2 cups (120g) rolled oats (not instant)
1/3 cup (40g) wholemeal flour
1/2 cup (55g) flaxseed meal
1 teaspoon bicarb soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/2 cup (130g) almond butter
1/4 cup (60ml) canola oil
1/4 cup (60ml) agave nectar
1/3 cup (75g) brown sugar
1 egg
1 teaspoon vanilla essence
1/2 cup (80g) dried cherries
1 cup (170g) dark chocolate bits

method

Preheat oven to 190 degrees C. Line 2 baking trays with baking paper.

Pulse the walnuts in a food processor several times to chop; continue processing until the walnuts are ground into flour; transfer to a bowl. Mix in the rolled oats, wholemeal flour, flaxseed meal, bicarb soda, salt and cinnamon until thoroughly combined.

Combine the almond butter, canola oil, agave nectar, brown sugar, egg and vanilla in the food processor and process a few seconds to blend the ingredients well; transfer the almond butter mixture to a large bowl and fold in the dried cherries and chocolate bits. Mix the walnut-rolled oat mixture into the almond butter mixture (dough will be very thick).
Scoop up heaping teaspoons of dough then form into balls; lay the dough balls onto the prepared baking trays, about 5 cm apart.

Bake in the preheated oven until lightly browned, 8 to 10 minutes. Remove from oven and flatten the bickies with a spatula. Allow to cool for about 5 minutes on the baking trays before removing to finish cooling on wire racks.

4) Berry, Walnut Chia Seed Pudding

Ingredients

1 cup plain almond milk
¼ cup chia seeds
1 t pure vanilla extract
1 T maple syrup
Assorted berries
Chopped walnuts

method

Mix the almond milk, chia seeds and vanilla in a bowl. Cover and refrigerate for at least 4 hours. When you're ready to serve, garnish the pudding with blueberries, raspberries, blackberries, pomegranate seeds, and the walnuts. Lightly drizzle with maple syrup.

5) Avocado, Lettuce and Walnut Salad With Honey Dressing

ingredients

1 lb different kinds lettuce
1 small onion
4 tablespoons red wine vinegar
1 dash salt
1 dash ground black pepper
2 teaspoons honey
8 tablespoons vegetable oil
1 lemon, juice of
2 ripe avocados
3 tablespoons chopped walnuts

method

Chop lettuce into not big pieces.
Chop onion into very small pieces.
Combine onion with vinegar, salt, ground black pepper, and honey.
Add vegetable oil, stir thoroughly.
Peel 2 avocados and cut into thin pieces, baste with lemon juice.
Put lettuce into a salad bowl, then put avocado.
Pour the honey dressing.
Sprinkle with walnuts.

If you want to know more what are the health benefits of consuming foods rich in omega 3’s, and more about the environmental damage caused by the Fukushima disaster, click here. It is important to know how these ingredients that are rich in omega 3 fatty acids have many other health benefits, for example: while avocado fruit can help people suffering from metabolic syndrome, chia seeds is considered one of the best Inflammation-fighting foods, and hemp seed has been reported to improve memory.

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