Omega-3 fatty acids are a type of polyunsaturated fat that you don't want to miss out on. Omega-3s are said to provide many health benefits ranging from pain relief to brain health.
So, where can you find this wonder nutrient? Fatty fish is one of the best sources of omega-3 fatty acids. Fish like salmon and mackerel are packed with this essential nutrient. While you don't have to eat a plate of fish every day, incorporating a few fish-filled meals into your weekly menu is a great way to ensure that you are getting enough omega-3s in your diet.
Enjoying more fresh fish-based meals is a great way to consume more omega-3s while also watching your calories. When it comes to fish, seasoning is everything, and most dishes can be customized to your taste preferences.
If you're craving comfort food but dreading the added calories, carbs and trans fats that often accompany processed foods, this 5 Ingredient Almond Crusted Halibut is the perfect recipe. A healthier version of breaded dishes, it's a nutritious entree that won't take much time to make. To make this meal, fresh halibut is dressed in butter, lemon and almond flour and baked until crispy and golden. To keep this entree light, we recommend pairing this dish with a plate of your favorite grilled veggies. Or, if you're in need of a more filling meal, choose to pair it with a rice pilaf plate.
Not a fan of fish? Don't worry! Chia seeds, flaxseed, avocado and walnuts are excellent plant-based sources of omega-3s. And, if you're still worried about getting enough of this nutrient, you can take fish supplements.
For a recipe sans fish rich in omega-3s, make this Chia Seed Protein Pudding. The great thing about this healthy pudding is that it can be enjoyed in the evening as a post-dinner treat or served during the day as a healthy boost of energy between meals. Made with only three ingredients, it's quick to make and can be flavored with just about anything you choose. In this recipe, we decided to add fresh raspberries, diced peaches, almonds and pecans to create a sweet and nutty flavor profile that satisfies all cravings. For an extra boost of nutrition, cup of our Vanilla Protein Powder Booster was used. Made with healthy, wholesome ingredients, less than a scoop of this powder is needed to boost the nutrients by tenfold.
If you're reviewing this week's menu and notice that it lacks in healthy fats, don't fret! Incorporating more healthy fats into your diet is effortless. For a quick way to boost the fat content of any meal, whip up an oil-based dressing like this Asian Chia Ginger Dressing.
A mouthwatering mix of vibrant flavors, this dressing combines lime, coconut aminos, honey and high-fat, healthy chia seeds to create a beautifully textured dressing that you can use in a variety of dishes. Made with only high-quality ingredients, it's a dressing that will add vitamins, minerals and flavor to whatever you combine it with. Comparable to a poppy seed dressing, the chia seeds add thickness to this recipe that is hard to achieve otherwise.
Drizzle this nutritious dressing over your favorite salad or use it as a sauce to coat your protein-packed plate.
Fat bombs have been growing in popularity due to the keto diet. A high-fat, low carb snack, fat bombs are used to curb sugar cravings while also supplying healthy fats and essential nutrients. By using wholesome, high-fat foods like coconut oil and almond butter, delicious desserts can be made with no baking required!
Eager to try out a high-fat dessert yourself? Satisfy your sweet tooth with these delicious Paleo Chocolate Avocado Mousse Tartlets. To make this dessert, crunchy chocolate shells are filled with a rich base of avocado chocolate mousse. For an extra boost of sweetness, they are then topped with raspberries and served chilled. Easier to make than traditional chocolate mousse, this dessert is one that the entire family will enjoy.
When choosing healthy, high-fat foods to add to your diet, there are many options. Sneak omegas-3s into homemade salad dressings, or create a high-fat dish featuring a plate of fresh fish. No matter how you choose to include healthy fats into your meals, what matters is that you do! Getting an adequate amount of healthy fats through the food that you eat is a crucial part of a well balanced, nutritious diet. We hope that this list of healthy fats to eat helps better guide you when deciding which fats to include as a pet of your diet. From everyone at Bob's Red Mill, have a healthy, food-filled day!
