Healthy, vegan Omega 3 snacks

Omega 3 fatty acids are essential for good health. They strengthen brain function and heart health and generally ensure general well-being. Fish is one of the best-known sources of omega-3 fatty acids. But there are also many plant-based alternatives for vegans and vegetarians. Here are a few healthy options for omega-3-rich snacks to nourish the body and mind.

  • Avocado toast with linseed and nutritional yeast

Avocado toast is a trendy and delicious snack that is easy for vegans to prepare. Spread mashed avocado with nutritional yeast on wholemeal toast. Then sprinkle with linseed to cover the omega-3 fatty acids.

  • Chia seed pudding with berries and nuts

This refreshing and nutritious dish contains omega-3 fatty acids from chia seeds. It contains fibre from berries and protein from nuts. Soak the chia seeds overnight in plant-based milk. Then, garnish with your favourite berries and nuts.

  • Edamame hummus with flatbread and vegetables

Edamame is a soya bean rich in omega-3 fatty acids and makes an excellent hummus variation. Spread edamame hummus on wholemeal flatbread. Enjoy with sliced vegetables as a main meal or snack.

Edamame hummus crostini

  • Edamame hummus
  • 240 g edamame, peeled
  • One lime, juice only
  • Vegan yoghurt
  • 5 tbsp tahini (sesame paste)
  • 5 tbsp water
  • 2 tbsp olive oil
  • Fresh coriander
  • ¼ tsp salt
  • ½ tsp chilli flakes

Blanch the edamame beans well in water. Rinse in cold water and drain. Place the edamame in a bowl with the lime juice, yoghurt, and water. Then add a little chopped coriander, chilli flakes, and tahini, and blend it into creamy hummus. Season to taste with salt and pepper.

  • Seaweed

Seaweed is a powerhouse of nutrients. Some varieties, such as nori and spirulina, are excellent sources of omega-3.

Seaweed is an insider tip for an excellent immune system and healthy blood values. There is even talk of anti-ageing effects in many places. Nutritious algae snacks contain a lot of fibre and are rich in valuable nutrients. Algae snacks are low in calories and ideal for vegetarian and vegan diets. They are perfect for people with gluten intolerance. Algae crisps also contain plant-based omega-3. It’s an excellent alternative to algae oil.

It would be best to look out for algae snacks that are only lightly flavoured. Above all, unsweetened!

  • Trail mix with hemp seeds and linseed

Trail mix is a classic snack that tastes even better when added healthy fats and omega-3 fatty acids. Trail mix combined with nuts, seeds, and dried fruit. Finally, a drizzle of olive oil makes a filling and nutritious snack. Hemp seeds and linseed are excellent sources of omega-3 fatty acids. Nuts and dried fruit provide protein and fibre.

Further tips for healthy vegan snacks with omega three fatty acids

  • Choose snacks with as little added sugar and processed ingredients as possible.
  • Choose different variations of snacks for a variety of nutrients.
  • Control quantity by portioning snacks. Enjoy with caution.
  • Eating healthy, vegan Omega3 snacks can positively affect health and well-being. Moderation is the rule of all things. Listening to your body is, too. Eat when you are hungry.

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