NEVER ENOUGH GARLIC

PLANT-BASED RECIPES

THE OMEGA-3 TRIO

Eating a plant-based diet has numerous benefits for our health and the environment (not to mention our furry/scaly friends), but one of the challenges lies in getting enough of the nutrients that are commonly associated with animal products. Omega-3 is one such example. These fatty acids are important to our physical and mental health, and since our bodies do not produce them, we need to get them from something else (you can read more about Omega-3 in the sources at the bottom of the page). 


Chia, hemp seeds, and flaxseed are all great sources of plant-based omega-3 fatty acids, and this recipe combines all three in a these chewy balls of chocolate-y goodness. Perfect as a snack or treat, they provide you with a tasty way of easily upping your Omega-3 intake in a completely vegan way. 


Ingredients (makes 10 balls):


  • 100 g (3.5 oz) oats
  • 7-8 dates, pitted (approx. 115 g/4 oz)
  • 20 g (0.7 oz) shelled hemp seeds
  • 20 g (0.7 oz) flaxseed
  • 15 g (0.5 oz) chia seeds
  • 10 g dark chocolate, finely chopped
  • 1 tbsp. raw cacao powder
  • Pinch of salt



Instructions:


  1. Lightly roast the oats in an oven at 200oC (400°F) until golden brown, and let cool once done. (This step is optional, but we feel the roasted oats add a richer flavour to the chocolate balls.) 
  2. Combine the pitted dates, cacao powder, and salt in a blender or food processer and blend until smooth and creamy.
  3. In a large bowl, mix the date cream, cooled oats*, chia, flaxseed, shelled hemp seeds, and dark chocolate and stir with a wooden spoon until combined in a dough-like lump. 
  4. Let the dough cool in the fridge for approx. 20-30 minutes. This makes it much easier to roll the dough into balls.
  5. Scoop out tablespoon-sized lumps of dough and roll each lump into a ball between your palms. And there you have it: delicious, nutrious Omega-3 Trio balls!


You can store them in an air-tight container in the fridge for approx. a week or freeze for later use.



*It's important that the oats have cooled or the chocolate will melt!


References on Omega-3 benefits and sources:


National Institutes of Health (2019) Omega-3 Fatty Acids Fact Sheet for Health Professionals. Available at: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ (Accessed 19 July 2019). 


Rodriguez-Leyva, D., and Pierce, G. N. (2010) The Cardiac and Haemostatic Effects of Dietary Hempseed. Nutrition & Metabolism, 7(32). DOI:10.1186/1743-7075-7-32.


Omega-3 Trio Balls
Ingredients for Omega-3 Trio Balls

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