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 produce 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 (such as coconut) when consumed in moderate amounts. But when it comes to fighting inflammation and disease, no other type of fat may be able to do what omega-3 fats can. These fats have been shown to relieve pain, improve heart health, improve brain health and neurological longevity, and even help prevent disease! We all know that many types of fish contain omega-3 fats. What Can You Do If You Eat Less Fish?
Fortunately, plant-based foods are filled with omega-3 fats. So eat as many of these as you can so that 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
Possibly one of the most overlooked sources of healthy omega-3 fats is acai berry. Whole fruit freezers 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 burger cravings with these Black Bean and Hemo Burgrs and you may never need another recipe. In addition to healthy ingredients, this recipe has a smoky, hearty taste. It’s one that you want to add to your regular menu. Hemp seeds are a great burger ingredient as they add a dense and aromatic texture. They are also a major 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 to make all year round, but especially in spring when greener 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 in place of the flammable options you can find at 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 chia, carob, and coconut truffles that contain healthy fats from omega-3-rich chia seeds, coconut, and other plant-based goodies. If, like many of us, you love chocolate, then just dip it in cocoa or cocoa powder instead of the carob tree!
5. One-bowl oil-free flax pizza crust
Flax is one of the best alternatives to flour because it is a natural binding ingredient, has a hearty taste, and makes almost any baked good or cooked dish heartier and tastier (not to mention a good dose of fiber!). Skip those pizza crusts at the store by making this oil-free flax pizza crust in 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 large dose of omega-3 fatty acids from the flax with every bite. Pizza perfection at its best!
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 out or reduce allergens like meat, dairy, soy, gluten, eggs, cereals, and more. Here you will find fantastic recipes, cooking tips, articles, product recommendations and instructions. The app shows you how diet / health / eating preferences can be full of delicious abundance and not full of 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 is totally worth it as not only will you have instant access to over 8000 recipes, but you will 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 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 for using in place of meat in dishes like pasta, meat sauce, pizza, and even tacos, as their crumbly texture has once been mixed with other ingredients. Try them along with naturally hearty lentils in this homemade “meaty” lentil and tomato sauce, perfect for your next batch 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 could be made without dairy. It’s rich, creamy, and completely 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 “cheeky” spread to serve at your next party or enjoy at home!
8. Ultra K Queen Performance Blend
Call this Ultra Queen K Performance Blend if you are in serious need of 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 will support your muscles, alkalize your body to reduce inflammation, and make you feel good energized and renewed. Drink 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 will satisfy morning sugar cravings, strengthen your brain, and satisfy the hearty appetite that is rare every morning. It’s also a great way to sneak into some veggies and can be cooked up for meals throughout the week. Can’t beat that!
10. Super Protein Kale Caesar Salad
This Super Protein Kale Salad with Chia, Pumpkin Seeds and Avocados contains only good fats for your body. All three of these ingredients are great sources of omega-3 fats. So when you combine them together you can take an extra punch!
Find out more about plant-based omega-3 fats here and let us know which is your favorite!
Main image source: Spring greens with walnut pesto and sprouts over pasta