6 Easy Ways to add healthy Omega-3 Fatty Acids to your Diet

There seems to be a new study every week that tells you that Omega-3 fatty acids are healthy for you and that people should be eating more of it.  There are a huge array of supplemental pills that people can add to their diets. Supplements are largely unregulated and the research shows that eating foods rich in Omega-3s is much better for you than a pill.

Seafood is a great source of Omega-3s and often gets the most attention.  Many people are unaware that nuts and seeds are also wonderful sources of these same Omega-3s. We would also contend that nuts and seeds are also much more versatile ingredients for your daily diet. For those that disagree, may we recommend the Saturday Night Live classic, The Bass-o-matic?

Nuts and seeds have a great shelf life, don’t smell when uncooked, can blend in with what you are already eating, and be used to enhance the flavor of your dishes.  

Here is a helpful table with some of the nuts and seeds that are most full of Omega-3s:

Source: Dr. Axe

In order to make eating more Omega-3s as easy as possible, here is our list of items that you are already eating at home (with a slight California bias) that could get a quick and easy Omega-3 boost.

1. Add toppings to your Avocado Toast

Avocado Toast is the new craze at the hip breakfast places, but it is really easy to make at home.  This is generally a very healthy and filling option for breakfast or snacks. Avocado toast also tastes great with a drizzle of hemp seeds or flax seeds on top.  This will add those Omega-3s and bit of happy texture to your breakfast.

2. Mix nuts and seeds into your next batch of cookies

Walnuts are a necessary part of many people’s favorite chocolate-chip cookie recipe. We embrace this idea.  A quick tip, for those not already on “Team Walnut”, if you get fresh, light walnuts (instead of dark, and the only kind we sell), a lot of that bitter flavor goes away.

If you want an even bigger boost of those healthy Omega-3s, you can also add a few hemp seeds, or flax seeds into the batter.  This will add a bonus bit of fiber and not have a huge effect on the taste.

3. Throw some nuts and seeds into pancake batter

Pancakes are super simple to make, and are a great canvas to create fun breakfasts. Next time pancakes get made in your kitchen, throw a few flax seeds, hemp seeds, and walnuts in there. It almost doesn’t get any easier than this to make your easy breakfast a bit healthier with some Omega-3s.

4. Sneak some seeds into your homemade smoothies

Almost everyone has a blender.  Fruit smoothies are delicious, and a healthy way to beat the summer heat.  While mixing, throw a few chia seeds in to thicken a smoothie that has a bit too much juice.  Adding a few flax seeds will also add those Omega-3s, and the seeds are small enough to fit through the straw.

5. Eat your oatmeal with walnuts and seeds

Oatmeal is more of a winter breakfast in many houses.  Just like pancakes, it is also an easy base to use to create a more exciting breakfast.  Walnuts are great to add a bit texture. Hemp, chia, and flax seeds are all also all great in an oatmeal.  Here at Napa Nuts, we also like our oatmeal with a bit of sweetness. And just to stick with the Omega-3s, blueberries and mango are both naturally sweet and high in Omega-3s compared to other fruits.

Once those omega-3s are in your breakfast, you may feel like you want to stay healthy all day. You may also be ready to indulge in some guilty pleasures later in the day, without feeling too guilty.

6. Bake a carrot cake, using chia egg as egg replacement

Carrot cake is a really smart choice for Omega-3s.  Walnuts are a standard ingredient, and it is really easy to get people to eat carrot cake.  To add another boost of Omega-3s, try using a chia egg or flax egg instead of chicken eggs. Surprisingly enough, seeds can be used as a vegan egg replacement.  This is not something that will have a dramatic effect on the flavor of your cake, but will make it a bit more nutritious. With both seeds and nuts in your cake, each slice could be a full serving of recommended Omega-3s.  But most people will eat it because it tastes good.

Recipe: Brutti ma Buoni ("Ugly but Good")

Napa Nuts is located in one of the great food capitols of the world.  

The staff at Napa Nuts feels extremely lucky to have a fantastic take away Italian palace of deliciousness right down the street.  They are so popular that their parking lot is constantly full; luckily we are close enough that we can walk over.

Foodshed Take Away is well known for their pizzas and their salads.  If you have room, you should also try their desserts.  Chef Giovanni Guerrera is very specific about getting the perfect ingredients and the right flavor balance to make amazing cookies, pistachio bars, blondies, and other delectable desserts.

Chef Gio has been kind enough to share his Brutti ma Buoni ("ugly-but-good" hazelnut cookie) recipe with us. The exterior is crisp but the interior is chewy and soft. These are gluten-free and dairy-free cookies that you will not be able to stop eating!

Thanks, Chef Gio!  You're welcome, everyone else.

Brutti ma Buoni

by Chef Gio from Foodshed Take Away

Ingredients:

3 egg whites (90-95g)

24 0z sugar

1/2 tsp vanilla

450 g blanched hazelnuts from Napa Nuts, toasted for 12 minutes at 350°F and then roughly chopped when cool

1 lemon, zested and finely minced

1 tbsp flour

salt

Directions:

Preheat oven to 325°F

Combine the chopped hazelnuts, lemon zest and flour.  Whip the egg whites with a pinch of salt until just foamy, then add the sugar and whip for at least 5 minutes on high speed until thick, glossy and shiny (must hold its shape).  

Fold whites into hazelnut mixture and spoon onto a large sheet tray with parchment paper.  Makes 12-13 cookies.

Bake at 325°F for 10 minutes, then rotate the pan and cook for 5-6 minutes or until firm but not browned.  If getting color, lower the temperature of the oven.

---

Find out more about Napa Nuts' customer, Foodshed Take Away and how they are employing sustainable practices, using local resources, and teaching budding local chefs through an inspiring internship program. 

Did you try the recipe? Show off your cookies in the comments.  Then go into Foodshed Take Away for the original next time you are in town.

How to add healthy seeds to your diet

Firstly, what’s so healthy about seeds?

They are high in healthy fats, gluten free, have high protein content, and they are full of other nutrients.  Seeds are also super easy to add to dishes you already eat. This makes it simple to add some nutrition to the dishes that are already staples for any household.

Seeds are also almost always raw when purchased.  This means that you could be adding raw foods to your diet instantly.  Raw seeds (and nuts) have a fantastic shelf life. There have been some discoveries of ancient seeds that were still able to sprout hundreds of years later.   We really don’t recommend looking for old seeds, especially because we think the fresh ones taste better.

Roasting your own seeds

Because seeds are raw, they are a great ingredient.  Toasting seeds can be a good way to get some of the hidden flavor out of the seed and is also quick and easy to do.  Napa Nuts recommends throwing a single layer of seeds onto the tray of a toaster oven. Put them on a standard toasting cycle, but keep a close eye on them.  Usually when they start to become fragrant, they are done. Beware of over-toasting, as seeds can quickly transition from toasted to burnt. For a bit more control, seeds can also be added to a dry frying pan over medium low heat.  Stir continuously or move the pan to make sure heat does not concentrate in any one spot. If you start to hear popping, remove the seeds from the heat.  

Recommendations for cooking with seeds

• Sunflower seeds as a salad topping: Great to add a bit of crunch, some healthy fats, and a nice toasty flavor that compliments lettuces really well.  

• Chia pudding: Mixing chia seeds and any milk (dairy or non-dairy) is a fun way to make pudding.  Chia seeds make their own gelatin and thicken with no other additives. We then enjoy putting fresh fruit, honey, or other toasted nuts on top to make parfaits.  

• Sesame seeds as a garnish: Adding just a sprinkle of seeds on rice adds nice color and flavor.  We offer both black and white sesame seeds and recommend a mix as a vegetable topping. The colors contrast beautifully.

• Poppy seed muffins: These are the flavor winners at the office party.  Unleash your inner cooking channel…

• Hemp seeds on avocado toast: Avocado toast is the new thing, but adding a sprinkle of hemp seeds on top adds a complete plant protein to the mix.  Delicious meets nutritious.

What are your ideas? Leave us some comments with other seed suggestions.