Omega-3 is an essential fatty acid that has shown pretty impressive protection against heart disease, cognitive conditions and inflammation. What a hero!
Omega-3a are most commonly found in oily fish like salmon and sardines. But when you’re trying to get more of them them into fussy kids (or adults) who don’t like seafood, that can pose a problem!
Luckily, there’s a solution. These sources of omega-3 are all vegetarian, mild-tasting and usually cheaper than a tuna steak. While most aren’t as potent as seafood, you’ll be sure to up your family’s intake when you eat them together!
1. Flaxseed.
Flaxseed, also known as linseed, is the richest known source of omega-3. It’s oil is particularly potent, but not very palatable, so we often use the seeds instead. Sprinkle over salads, stir into cereal or use in baking.
Flaxseed Buns
2. Chia seeds.
Gram for gram, chia seeds actually contain more omega-3 than salmon! Use these flavourless seeds just like flax, or take advantage of their swelling properties by making sweet chia pudding or healthy jam.
Raspberry Chia Jam
3. Spinach.
This leafy green may not contain as much omega-3 as sardines, but you’re able to eat way more in one sitting! Add a whole packet of the stuff to kid-friendly favourites such as pies, pesto pasta and, of course, green smoothies.
Green Goddess Smoothie
4. Tempeh.
You might see soybean oil marketed as a good source of omega-3. But we like to steer clear of processed soy where possible – it’s often genetically modified and tough for the body to digest. Instead, choose tempeh, a fermented product which is better for your gut!
(Note: omit satay sauce in this recipe if your child is allergic to nuts. You can use tahini instead.)
Tempeh + Papaya Satay Skewers
5. Eggs.
Eggs aren’t particularly high in omega-3 themselves, but the levels do go up when chooks are fed high quality seeds, greens and insects. Just one more reason to buy organic and free range! Luckily, there are so many things you can make with eggs! Like these kids-friendly on-the-go snacks.
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