I have a tasty tip for you today to help you get more omega-3 fatty acids.

This is pretty huge because if you don’t like fish – or limit it because you follow a plant-based diet or worry about mercury contamination – getting enough omega-3s can be challenging, to say the least.

Which is too bad, because omega-3s are super important for your health. Studies show they not only help prevent heart disease, but they also can help people who have already developed cardiovascular disease.

These fatty acids can help lower your triglyceride levels, slow down the growth of plaque in your arteries, and in some people they can even help bring down blood pressure. They also cut the risk of deadly abnormal heartbeats.

The omega-3 benefits don’t stop there. They also help with brain function as well as cutting inflammation, which has been linked to many diseases.

Also, not getting enough has been tied to depression, mood disorders, arthritis, and even cancer.

This is where plant-based sources of omega-3 fatty acids come to the rescue!

Not to get too far into the weeds (get it? haha), but there are different kinds of omega-3s, with the top two used by our bodies being DHA and EPA (this is the kind found in fish).

But there’s another kind of omega-3, which is called ALA, found in plant foods. Your body can convert ALA into DHA and EPA.

Now for the tasty tip, which fits into our healthy snack theme this month!

You’ve probably heard about how awesome flaxseed and chia seeds are when it comes to getting healthy fats because they contain lots of ALA omega-3 fatty acids.

But so do walnuts, which contain more omega 3s than any other nut! You can toss them into salads or use walnut oil on your salads for a delicious change of pace.  

And you can also make your own coconut walnut butter! This is so delicious smeared on an apple, spread on sprouted grain bread, or blended into smoothies. You also can substitute it for pretty much anything calling for other nut butters.

Coconut Walnut Butter

  • ½ cup unsweetened shredded coconut
  • 1 lb. walnuts
  • 1-2 tbsp coconut oil
  1. In a nonstick pan over medium heat, lightly toast the shredded coconut until it becomes golden. Remove from heat and let cool.
  2. Meanwhile, in a high-speed blender or food processor, grind the walnuts until the mixture forms a sticky paste. This will take a few minutes. Add the toasted coconut and blend until combined.
  3. Continue to mix while adding a little bit of the oil at a time, until the paste binds to form a smooth nut-butter consistency.
  4. Remove from the blender/processor and store in a sealed container in the refrigerator.

Try this and let me know what you think! 

The quality of the food you eat is so important to the quality of your health! We’re here with tips, tricks, and ideas to help!

Do you struggle with meal prep? Not getting enough protein?
Here are 52 high-protein, mouth-watering, simple recipes including breakfast, lunch, dinner, treats and smoothie options, to help you with your body composition goals!
Check this collection here: https://www.hfandu.com/protein-recipe-pack

What healthy ingredient do you want us to feature with a recipe here? Let us know below!

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