As Omega-3 is most-commonly found in fish oils, it is important when following a vegan diet to make sure you’re getting enough Omega-3 from alternative sources. Omega-3 is an integral part of a healthy diet, as it helps support normal brain function and vision and a healthy heart.
So if you are following a vegan lifestyle, or even trying to introduce a few more plant-based meals into your diet, then we have put together some delicious breakfast recipes for you to try at home that are packed full of plant-based Omega-3.
It isn’t always easy to get the right amount of Omega-3 from diet alone, which is why many often turn to supplements to boost their intake of Omega-3.
At MINAMI, we’ve perfected our VeganDHA Omega-3 supplements, which are made from sustainably sourced algae oil rather than fish oil and are packed with 500mg of vegan DHA per softgel. These orange-flavoured supplements are suitable for those following a plant-based lifestyle and are also safe for women who are pregnant or breastfeeding.
There are also lots of ways you can help boost your Omega-3 intake with simple additions to your diet. Here are three delicious vegan breakfast recipes full of plant-based Omega-3 to help you start the day right:
1. Peanut Butter Pancakes
Who doesn’t love a pancake, especially super fluffy pancakes that are packed with omega-3?
These pancakes are not only delicious but are made with flaxseed. Flaxseed is a plant-based source of Omega-3, containing 2.5g of ALA per tbsp of whole seeds.
200ml unsweetened soy milk (almond or oat milk works well too)
1 flax egg (mix 1 tbsp flaxseed with 2.5 tbsp warm water and allow to set for a few minutes)
250g all-purpose flour
1 tbsp maple or agave syrup
1 tsp baking powder
10g natural smooth peanut butter
1/2 tsp vanilla extract
2 tbsp granulated sugar
1 pinch salt
In a small mixing bowl, add in the agave/maple syrup, peanut butter, vanilla essence, and whisk to combine. The peanut butter may need warming slightly if it’s not runny.
In a separate large mixing bowl, combine all your dry ingredients, sieving the flour to avoid lumps. Then, add in the almond milk gently whilst whisking, along with your peanut butter mixture. Whisk until a smooth batter forms.
Heat a tbsp of oil in a large pan over a medium heat – you want a hot surface but don’t allow the oil to smoke.
Add a dollop of pancake mixture to your heated pan (¼ cup measurement works well). The batter should make 5-6 pancakes depending on the size you choose to make them.
When bubbles begin to appear and the edges dry slightly, flip the pancakes over. Cook for roughly 1-2 minutes on each side and be careful not to burn!
Serve up the pancakes with any toppings of choice – bananas and blueberries with an extra drizzle of agave works well!
2. Overnight Chia Oats
Overnight oats are not only quick and easy to make but if packed with chia seeds, they can be a great plant-based source of Omega-3. They can be enjoyed as a nutritious breakfast that will keep you going until lunch or can even be a delicious snack during the day. This recipe is vegan-friendly, but you can use yoghurt or dairy instead of dairy-free milk if preferred.
200g porridge oats
600ml unsweetened almond milk
50g chia seeds
2 tsp agave syrup (or vanilla essence)
128g of frozen berries, pureed
40g granulated sugar
2tbsp lemon juice
100g coconut yogurt
20g flaked almonds, toasted
A pinch of cinnamon
In a large bowl, add in the porridge oats, cinnamon, and chia seeds. Pour in the milk and agave syrup. Allow the oats to absorb some of the milk – leave for roughly 5 minutes.
Whilst waiting for your oats, add the frozen berries, sugar, and lemon juice into a blender, blend for around 20-30 seconds to smooth puree – making sure not to over blend the seeds.
Over a bowl, pour the puree through a fine sieve and use a spatula to press the puree through – discard the solids.
Then, take the flaked almonds and pour them into a small pan, and place them over a medium heat. Stir the almonds and toast until golden brown, roughly around 5 minutes.
Once all of your ingredients are ready, spoon in the oat mixture evenly into 4 separate jars, then top with the pureed berries and yoghurt. Cover and chill in the fridge overnight.
To serve, scatter with the almonds (and top with extra fruit and yoghurt if you like!)
3. Super Acai Berry Smoothie
A not so commonly known source of healthy Omega-3 fats is the acai berry, containing high levels of important fatty acids such as Omega-3, Omega-6, and monounsaturated oleic acid. An acai smoothie is not only vegan-friendly but also a great way to increase the Omega-3s in your diet.
You can even add in some hemp and flaxseeds to your smoothie to get an extra boost of Omega-3.
250ml unsweetened dairy-free milk (soy or almond milk works well)
30g packet of unsweetened frozen acai
64g frozen blueberries
Handful of fresh baby spinach
1 banana, frozen
1 tbsp hemp seeds
1 tbsp flax seed
1 cup of ice cubes
Combine all your ingredients into a blender and blend until smooth. If the mixture is thick and you prefer a smoother textured smoothie, add in a small amount of water and blend again.
Pour into a glass and enjoy! (This recipe can also be enjoyed as a delicious smoothie bowl, with the addition of extra fruit on top).