How to add more omega-3 to your diet | Botanica Health

How to add more omega-3 to your diet

Botanica Health

Omega-3 fatty acids are essential, healthy fats you need in your diet every day. This is one nutrient that doctors and researchers agree on – omega-3 is one of the most essential nutrients people require daily. It benefits your heart, regulates cholesterol, and has even been proven to affect a child’s learning behaviour.

Omega-3s are found in fish, vegetable oils, nuts, flaxseed and leafy vegetables. Chances are, if you’re eating a healthy, balanced diet, you’re getting healthy essential fats. But if you’re not eating fish or your daily nutrition is a bit (or a lot) off track, you might have difficulty getting your daily quota. Adding a spoonful of an omega-3 supplement each day is a guarantee to meet that daily requirement.

Beyond a spoonful (or a smoothie)
We challenged our Botanica chef to share some creative options for adding omega-3s to any of your daily meals with Omegalicious. We’ve incorporated it into a collection of recipes for breakfast, lunch, dinner and even dessert.


Omega-3 Rich Breakfast Ideas


How to add more omega-3 to your diet

Morning Glory Oats

Serves 1

 

Ingredients

  • 1/3 cup (75 mL) large flake, old-fashioned rolled oats
  • 2 tbsp (30 mL) coarsely chopped walnuts
  • 2 tbsp (30 ml) golden seedless raisins
  • 2 tbsp (30 mL) large flaked unsweetened coconut
  • ¼ tsp (1 mL) cinnamon
  • ¾ cup (175 mL) vanilla almond milk
  • 1 tbsp (15 mL) Perfect Omega

 


Preparation
Combine oats, walnuts, raisins, coconut and cinnamon in a container with a tight-fitting lid. Stir to blend. Combine almond milk and Omegalicious and stir to blend. Add to oats, tightly seal and shake to blend. Refrigerate overnight. Can be refrigerated for up to 3 days. Eat cold or warmed up in a small saucepan. Double or triple up batches, if you wish.

Cherry Chia Jam and Waffles

Serves 2

 

How to add more omega-3 to your diet

Cherry Omega Chia Jam


Ingredients

  • 2 cups (500 mL) fresh or frozen pitted cherries, halved
  • 2 tbsp (30 mL) maple syrup
  • 2 tbsp (30 mL) chia seeds
  • 2 tbsp (30 mL) Perfect Omega
  • Plain yogurt (optional)

 


Preparation
Combine cherries and maple syrup in a small saucepan. Bring to a gentle boil. Reduce heat to medium-low and simmer for 5 minutes or until cherries are softened. Gently mash with a fork. Stir in chia seeds and cook until mixture is thickened as you like, about 10 minutes. Stir often. Remove from heat and set aside to slightly cool. Stir in Omegalicious oil. Can be stored in airtight container in rthe efrigerator for up to 2 weeks.

How to add more omega-3 to your diet

Oat-y Waffles


Ingredients

  • 1 cup (250 mL) oat flour
  • 1½ tsp (7 mL) baking powder
  • ¼ tsp (1 mL) salt
  • ½ cup (125 mL) almond milk
  • 2 medium eggs
  • 3 tbsp (45 mL) Perfect Omega
  • 1 tbsp (15 mL) maple syrup

 


Preparation
Combine dry ingredients in a mixing bowl. Stir to blend. Combine remaining ingredients in a separate bowl and whisk together to blend. Fold into dry ingredients. Mixture doesn’t have to be smooth. Set aside for 10 minutes while waffle iron is preheating. Grease waffle iron. Give batter a quick stir then pour enough onto waffle iron to evenly cover. Close lid and cook until golden. Remove and repeat until all the batter is cooked. Keep waffles in a warm oven until ready to serve. Serve waffles warm with Cherry Chia Jam and dollops of yogurt.

Omega-3 Lunch or Dinner Idea


How to add more omega-3 to your diet

Thai Chicken and Mango Salad

Take your Thai salad to new heights with a hit of Omegalicious Peach Mango dressing. It packs flavour and nutrition into a delightful Thai dish.

Serves 2

 

Peach Mango Dressing


Ingredients

  • 2 tbsp (30 mL) seasoned rice vinegar
  • 1 tbsp (15 mL) lime juice
  • 2 tsp (10 mL) fish sauce
  • 1 small garlic clove, smashed and minced
  • 2 tbsp (30 mL) Perfect Omega

 


Preparation
Combine dressing ingredients in a bowl. Whisk to blend and set aside.

Salad


Ingredients

  • 2 carrots, grated or cut into matchsticks
  • ½ unpeeled English cucumber, cut into matchsticks
  • ½ green mango, diced
  • 2 whole green onions, chopped
  • ¼ cup (60 mL) chopped fresh mint
  • 2 boneless skinless chicken breasts, grilled
  • ¼ cup (60 mL) chopped toasted peanuts
  • ½ finely minced Thai red chili
  • Cilantro sprigs

 


Preparation
Combine carrots, cucumber, mango, green onions and mint in a bowl. Drizzle with half the dressing and gently toss. Arrange salad on two serving plates. Thinly slice grilled chicken on the diagonal and divide equally on top of salad. Drizzle with remaining dressing and sprinkle with toasted nuts, minced chili and cilantro sprigs. Excellent served on cellophane noodles.

Omega-3 Dessert Idea


How to add more omega-3 to your diet

Key Lime Tarts in Almond Cookie Cups

Makes 12 tarts

 

Almond Cookie Crust


Ingredients

  • 3 tbsp (45 mL) coconut oil, warmed
  • 4 medjool dates, pitted
  • 1½ cups (375 mL) almond meal
  • 1/8 tsp (.5 mL) salt

 


Preparation
Preheat oven to 350 F (180 C). Grease a mini muffin tin. Combine crust ingredients in a bowl. Stir together until blended. Spoon equal amounts into prepared pan. Press crumbs down and halfway up the sides to create little tart shells. Bake for 10 minutes then remove to a rack to cool. Leave shells in pan to firm.

Key Lime Twist Filling


Ingredients

  • 398 mL can full fat coconut milk, refrigerated
  • 4 oz (125 g) full fat plain cream cheese
  • 3 tbsp (45 mL) Perfect Omega
  • ¼ cup (60 mL) coconut sugar
  • Finely grated zest from 1 lime
  • Pinch of salt
  • ½ cup (125 mL) large flake unsweetened coconut, lightly toasted

 


Preparation
To make filling, be sure coconut milk has been adequately chilled. This will separate the coconut cream from the water. Remove can from the refrigerator and scoop out hardened cream into a bowl. Use the remaining coconut water for another recipe such as a smoothie. Add cream cheese to coconut cream along with Omegalicious, coconut sugar, lime zest, and salt. Beat with an electric mixer until smooth and creamy. Transfer to a piping bag. Pipe filling into prepared shells. Garnish with toasted coconut. Best to eat the same day they are made as the filling will soften tart shells if refrigerated too long.

 

About the Author

Botanica Health

Botanica Health

Our nutritional roots began in distributing natural health products. Every year, our team met with farmers, suppliers and health experts from around the world, all...

Learn More

Sign up for our

Newsletter Today


Get exclusive access & offers

  • This field is for validation purposes and should be left unchanged.