Omega 3 essential fatty acids are most commonly found in oily fish which provide a good amount of the long chain fatty acids DHA and EPA.  It is possible to get these EFA’s on a plant-based diet in the form of ALA from several plant foods which are used by the body to form the longer chain fatty acids; DHA and EPA, the ones usually found in fish.  It is uncertain just how much and how efficient the body is at converting the ALA to these longer chains and reports available from health professionals do suggest taking a supplement, especially for the aging population. That will be me then waaa!

I try to ensure I eat foods daily which are high in omega 3’s; ground flax, ground chia, walnuts and hemp.  I have to trust that my body is efficiently transforming the ALA into the longer chain DHA and EPA in the required amounts, but as the reports show, the ability for your body to do this as we age, decreases.  It is for that reason that I have started to take a supplement which is rich in both DHA and EPA, and comes directly from Marine Algae and therefore bypassing the need to eat fish. The brand I am currently using is Cytoplan.

A delicious way to eat the omega 3 rich foods is in a smoothie bowl, like I have here, but another way is to sprinkle ground flax, ground chia, chopped walnuts and hemp seeds directly on to a soup or salad.  I have suggested ground flax and chia as this is reported as being the best way to obtain the most nutrients from the seeds.  If you are making the smoothie, the blending action (if you have a high powered blender) will be sufficient to crack open the seeds and break them down.  If adding to a salad or soup, I would suggest using a coffee grinder to break down the seeds to a powder.

Enjoy eating your omega 3s!

Joanne 🙂

Omega 3 Green Smoothie Breakfast Bowl

Omega 3 Green Smoothie Breakfast Bowl

The Balanced Kitchen
Prep Time 5 mins
Servings 1


  • 1 large kale leaf stem removed, washed
  • 1/2 avocado
  • 1 large banana
  • 1 handful spinach
  • 1/2 apple
  • 1 kiwifruit
  • 1 tbsp flax seeds
  • 1 tbsp chia seeds
  • 1-2 cups water


  • 1 tbsp shelled hemp seeds
  • 1 handful walnuts


  • Place all of the ingredients into a high speed blender and blitz for about 1 minute until smooth.  Adjust water for desired thickness.
  • Top with grapes, a squeeze of lime, shelled hemp seeds, walnuts and extra kiwifruit.
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