01/9Here are healthy Omega-3-rich recipes that don't include fish

Here are healthy Omega-3-rich recipes that don't include fish

Omega-3 fatty acids can do a world of good to our bodies. For one, they help maintain a healthy heart. They also help to boost our mood, improve brain function, and immune system. While it is important to get a good dose of it regularly, many people are not a fan of fish. However, there are other ways you can getomega-3s from plants sources too. Some of these sources include chia seeds, flax seeds, tofu, edamame, beans, walnuts and hemp seeds. If you are looking for a few quick recipes to get your dose of omega-3 fatty acids, give the recipes a try.

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02/9Roasted brussels sprouts

Roasted brussels sprouts

Brussels sprouts are a rich source of omega-3 fatty acids, vitamin K, vitamin C and fibre. This cruciferous vegetable has been found to have many health benefits. Some studies suggest vegetables like brussels sprouts can help reduce the risk of heart disease. A simple and basic way to cook this vegetable is by roasting them. Before you do that, combine the sprouts with a bit of olive oil, kosher salt, and pepper.

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03/9Toasted walnuts with rosemary

Toasted walnuts with rosemary

Toasted walnuts with rosemary are great to snack on as they are low in calories and loaded with manganese and a plant-based omega-3 fatty acid called alpha-linolenic acid (ALA). To make this snack, you will need raw walnuts, olive oil, rosemary, salt, and pepper. Mix all the ingredients together before you bake the nuts for about 15 minutes or until they are golden brown.

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04/9Salad with mixed greens

Salad with mixed greens

If you are on a strict diet or are just looking to eat healthily, make a salad with mixed greens. Make sure to add dark leafy vegetables to the mix like kale and spinach. Consume this for lunch or just before dinner to ensure you provide your body with the right nutrients to function well.

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05/9Flaxseed-rich smoothie

Flaxseed-rich smoothie

Flaxseeds are loaded with a plant-based omega-3 fatty acid, alpha-linolenic acid (ALA). You can obtain 57 per cent of your daily ALA intake by adding a tablespoon of flaxseeds in your oatmeal or cereal. You can also make a delicious smoothie with it. Blend your favourite fruits and flaxseeds together and enjoy.

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06/9Tofu and mayo salad

Tofu and mayo salad

Plant-based foods have become a huge trend in recent years. More and more people are focusing on leading healthy lives, which includes eating right. A salad with sliced almonds, tarragon, mayo, red onion, and celery is not only healthy but it packs a punch. Tofu is rich in ALA, which is a plant-based source of omega-3s. One study found following a plant-based diet can reduce your risk of premature death from heart disease.

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07/9Artichoke and edamame salad

Artichoke and edamame salad

Consuming a salad daily can help you get the proper nutrition your body needs to function well and thrive. To make this omega-3 rich salad combine soybeans, pistachios, artichokes and radishes, and edamame. This delicious salad can also help to reduce your risk of cancer, especially breast and prostate cancer. It can also help you manage cholesterol and blood pressure levels.

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08/9Peanut butter and chocolate smoothie

Peanut butter and chocolate smoothie

It's not hard to get most people to eat chocolate or peanut butter. Together, these two make for a yummy treat. Adding chia seeds to the mix will also help you to get your daily dose of omega-3s. Chia seeds are also loaded with fibre and protein. Making a smoothie with these key ingredients will provide your body with a good mix of protein and carbohydrates and healthy fats.

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09/9Soy yoghurt with walnut and flaxseed

Soy yoghurt with walnut and flaxseed

Walnuts and flaxseeds are two ingredients that are rich sources of omega-3 fatty acids. What's more, the nutty flavour is pure delight. Combing this combo with yoghurt is the perfect breakfast choice to start your day. Consuming a few walnuts every day can provide you with more than just omega-3s. A 2019 study published in the Journal of the American Heart Association found eating walnuts instead of saturated fats can help reduce your risk of heart disease.

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