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Three delicious omega-3 rich plant-based recipes

-Oct 29, Jenny Paul, Nutrition -

omega-3 rich recipes

As we recently revealed, omega-3 is an essential fatty acid most of us aren’t getting enough of. This is included in Lumity supplements but it’s worth making sure we include enough of it in our diets too.

Top multi award-winning restaurant plant-based Stem + Glory have shared three delicious vegan omega-3 recipes with us which means they are great for almost all diets. “Lesser known plant-based sources of Omega 3 are chia seeds, seaweed and cold pressed rapeseed,” explains founder Louise Palmer-Masterton.  These recipes feature some of her favourite sources of omega-3.

Chia seeds make a fantastic low carb breakfast and as well as high in omega-3, are also protein rich. I am a big fan of seaweed generally, and whilst it is a lowish dose, all seaweed contains omega-3. The highest quantity of omega-3 in a seaweed is in algae such as spirulina. And Rapeseed oil is a fantastic UK grown product which contains 10 times more omega-3 than olive oil. Always go for cold pressed and organic if possible.”

 

So, tuck in and boost your omega-3 levels with these easy recipes to make at home.

 

Carrot and Hijiki Salad

 

Ingredients

 

  • 20g hijiki seaweed
  • Zest from 1 lime
  • Juice of 1/2- 1 lime
  • 1 tbsp soy sauce
  • 1 tsp sesame oil
  • 50g grated carrots
  • 80g shelled edamame (optional)
  • 1 tablespoon black sesame seeds (can also use white ones)

 

Directions:

 

Wash and soak the hijiki in cold water for 10 minutes.

Combine the lime juice, zest, soy sauce and sesame

Drain the hijiki and squeeze out any excess water.

Mix the hijiki to a bowl, carrots and edamame if using

Pour the dressing over the vegetables and mix well.

Sprinkle with sesame seeds to decorate

 

Vegan Mayonnaise

 

Ingredients:

  • 1/2 cup soy milk
  • 1/2 teaspoon salt
  • 1 teaspoon English mustard
  • 2 teaspoons apple cider vinegar
  • 1 teaspoons agave/maple
  • 1 cup cold pressed rapeseed oil
 
Directions:

 

Blend soy milk, salt, mustard, vinegar and sweetener (I use a hand blender)

Once mixed gradually pour in the oil, preferably slowly whilst still blending.

Should be thick and creamy, if it feels too runny, add a little more oil.

 

Raspberry Chia Pudding

 

  • 1 cup coconut milk – use a creamy tinned one for a luxurious pudding
  • 1 tbsp rice or maple syrup
  • 1 tsp vanilla extract
  • 1 tbsp lemon juice
  • 3 tbsp chia seeds
  • Fresh raspberries to decorate
 
Directions:
 

Blend all ingredients except chia seeds and raspberries, add more sweetener to taste.

Add the chia seeds and stir well.

Leave to set in fridge overnight. Decorate with the raspberries before eating.

You can also vary by blending 1 cup of raspberries at step 1, and reduce the lemon to half a tbsp.  Also works well with mango or any other berry

 

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