We all know we need our healthy fats, right? Fortunately, plant foods are full of them! Fats keep our brains healthy and help our bodies make adequate hormones, but the key is choosing the right ones. Processed foods are high in trans fats and inflammatory omega-6 fats, while whole foods contain better fats like monounsaturated and omega-3 fats.
Even some vegetable sources of saturated fat can be good for you (e.g. coconut) when consumed in moderate amounts. But when it comes to fighting inflammation and disease, no other fats may be able to do what omega-3 fats can. These fats have been shown to reduce pain, improve heart health, increase brain health and neurological longevity, and even prevent disease! We all know that many types of fish contain omega-3 fats, but what can you do if you eat less fish?
Fortunately for us, plant-based foods are full of omega-3 fats, so eat as many of them as possible so you can reap the benefits. Here are 10 recipes to get you started, all fish-free and 100 percent delicious!
1. Blueberry Acai Super Smoothie
One of the most overlooked sources of healthy omega-3 fats is the acai berry. The whole fruit freezer packs contain the most omega-3 fatty acids (compared to powder), but even freeze-dried powders can offer some benefits. Acai smoothie bowls are all the rage these days and are a great way to increase the antioxidants and omega-3 fatty acids in your diet. Try this Blueberry Acai Super Smoothie as a great way to start the day!
2. Black bean and hemp seed burger
Satisfy those craving for burgers with these Black Bean and Hemo burgers and you may never need a recipe again. Not only is this recipe filled with healthy ingredients, but it’s also packed with a smoky, hearty taste. Hemp seeds are a great ingredient for burgers as they add a dense and flavorful texture. They’re also a top source of vegetable protein and anti-inflammatory omega-3 fatty acids.
3. Spring greens with walnut pesto and sprouts over pasta
Pesto is a fun sauce all year round, but especially in spring when more eco-friendly foods are enjoyed a little more often. Pesto, like the one in this recipe for spring greens with walnut pesto and sprouts over pasta, is also easy to make healthier by using only the best fats like walnuts instead of flammable options you might find in the store. Try mixing walnuts in this creamy pesto sauce for a nice dose of omega-3 fats and a particularly satisfying taste!
4. Raw truffles with chia, carob and coconut
Truffles can make excellent snacks or desserts, but for those who can’t stand chocolate or don’t want to use it for whatever reason, carob powder is a nice, similar ingredient to use instead. Try these raw truffles with chia, carob, and coconut, which contain healthy fats made from omega-3-rich chia seeds, coconut, and other plant-based goodies. If, like many of us, you love chocolate, then just use cocoa or cocoa powder instead of the carob!
5. A bowl of oil-free flax pizza crust
Flax is one of the best alternatives to flour because it’s a natural binder, has a hearty taste, and makes almost any pastry or cooked dish heartier and flavorful (not to mention a good dose of fiber!). Skip those pizza crusts at the store by making this oil-free flax pizza crust with a bowl. This gluten-free crust is rich, chewy, and can be mixed in a bowl before baking. No kneading, rolling, and you get a huge dose of omega-3 fatty acids from the flax with every bite. Pizza perfection at its finest!
Recommendation: Download the Food Monster app
If you like items like this and want more, we highly recommend downloading the Food Monster app. For those who don’t have it, it’s a brilliant food app that’s available for both Android and iPhone. It’s a great resource for anyone looking to cut or reduce allergens like meat, dairy, soy, gluten, eggs, cereals, and more. Here you will find great recipes, cooking tips, articles, product recommendations and instructions. The app shows you how diet / health / food preferences can be full of delicious abundance rather than restrictions.
The Food Monster app has over 8000+ recipes and 500 are free. To access the rest you have to pay a subscription fee, but it’s definitely worth it because not only do you get instant access to over 8000 recipes, but you get 10 NEW recipes every day! You can also create meal plans, add bookmarks, read feature stories, and search recipes in hundreds of categories such as nutrition, cuisine, meal type, occasion, ingredient, popular, seasonal, and much more!
6. Homemade ‘meaty’ lentil and tomato sauce with walnuts
Walnuts contain more omega-3 fatty acids than any other nut and are one of the most anti-inflammatory foods to choose from. They’re also great as a meat substitute in dishes like pasta, meat sauce, pizza, and even tacos because of their crumbly texture when mixed with other ingredients. Try them paired with naturally hearty lentils in this homemade “meaty” lentil-tomato sauce that is perfect for your next serving of spaghetti or even a plant-based lasagna!
7. Sunny Hemp Cheeze
One look at this Sunny Hemp Cheeze and you would never guess it can be made without any dairy products. It’s rich, creamy, and absolutely divine, but filled with healthy ingredients for you. With the omega-3 star, hemp seeds, it also contains cashew nuts for a creamier taste and even more beneficial fats. Mix up some of this “Cheezy” spread to serve at your next party or enjoy at home!
8. Ultra K Queen Performance Blend
Call this Ultra Queen K Performance Mixture for some serious nutrition! Packed with omega-3s from hemp, chia, flax, and blue-green algae (also a great source of omega-3s), it’s a powerhouse that supports your muscles, alkalizes your body to reduce inflammation, and you yourself feel energized and renewed. Drink up by this one every day and you will be on your way to a healthy brain (and body) in no time!
9. Basil and walnut pesto quiche
Containing both walnuts and chia seeds, this basil and walnut quiche kills morning sugar cravings, gets your brain going, and satisfies the hearty appetite that pounds every morning. It’s also a great way to sneak in some veggies and can be cooked up for meals throughout the week. You can’t beat that!
10. Super Protein Kale Caesar Salad
With chia, pumpkin seeds and avocados, this super protein kale salad is simply packed with good fats for your body. All three of these ingredients are great sources of omega-3 fats, so combining them is a great way to get that extra punch!
See more about plant-based omega-3 fats here and let us know which is your favorite!
Leading image source: Spring green with walnut pesto and sprouts over pasta