Omega-3 rich nut and seed sprinkle powder

Made with dry roasted hemp seeds, flax seeds and walnuts, this omega-3-rich, nut and seed sprinkle powder is a great addition to any food you eat, with the added benefit of taking your nutrition to the next level of amazing!

What are Omega-3 fatty acids?

Omega-3 fatty acids are a group of polyunsaturated fatty acids that are very important for a number of critical functions in our body. They are termed essential fatty acids as they are very important for our health but our body cannot produce them. We have to supply them through food, beverages or supplements.

What are the benefits of Omega-3 fatty acids?

Omega-3 fatty acids are anti-inflammatory. They have been found to help fight depression and anxiety, lower blood triglycerides and reduce risk of Alzheimer’s and dementia. More over, they are referred to as brain food – helping promote healthier brain cells and less deterioration of the brain. Read more here.

Types of Omega-3 fatty acids

The main types of Omega-3 fatty acids are ALA, DHA and EPA.

While DHA and EPA are commonly found in oily fish like salmon and mackerel, ALA is mostly found in some types of green vegetables like Brussel Sprouts and Kale.

Only 5% ALA is converted to EPA, while less than 0.5% is converted to DHA. So if you don’t supplement your diet with fish oil or get EPA or DHA from your diet, it’s important to eat a good amount of ALA-rich foods to meet your Omega-3 needs. Read more on this in this Healthline article.

Sources of Omega-3 fatty acids

Fatty fish like Salmon and Mackerel are great sources of DHA and EPA. Rich sources of ALA include Hemp seeds, Flax seeds, Walnuts, Chia seeds and Spirulina.

A point to note for vegans and vegetarians, there are only a few plant based sources of DHA and EPA. These are Algae oil and sea weed.

Omega-3 rich, nut and seed sprinkle powder

This Sprinkle Powder contains a mixture of toasted and powdered hemp seeds, flax seeds and walnuts. You can also add toasted chia seeds which are a good source of Omega-3 fatty acids.

I also added spirulina, a natural “algae” powder that is incredibly high in protein and a good source of antioxidants, B-vitamins and other nutrients. It is also often recommended to vegetarians due to its high iron content. Spirulina is very high in Omega-3 fatty acids and considered one of the most nutrient dense foods around. However it is to be used with caution.

People with certain conditions such as phenylketonuria or auto-immune diseases should consult a doctor before consuming Spirulina. Read more about that here.

You can skip ahead to the recipe.

Step by Step method to make this Sprinkle powder

Take 1/3 cup hulled hemp seeds and toast them for a few minutes on a pan on medium heat till they turn light brown.

Transfer them to a plate or a bowl.

Take 1/3 cup flax seeds and toast them for a few minutes (about 3 minutes) on the pan. Make sure you are not standing too close to the pan as the seeds might crackle and burst.

Take 1 cup of walnuts and toast them in a pan on medium heat for 3-5 minutes.

Blend everything separately and mix them together in a big bowl.

Optional : Add 1 teaspoon moringa powder and 1 tbsp. spirulina powder and mix well. Do note that the taste of spirulina is entirely an acquired taste, this ingredient is optional.

Store in an air tight container and use it on your smoothies, salads, curries as toppings etc.

The Recipe

If you like this Omega-3 rich sprinkle powder, be sure to check out these healthy, air fried salmon and spinach balls.