We know they are critical for a child’s development, but are children getting enough Omega-3’s? If your kids eat plenty of fish and nuts, then I wouldn’t worry, but in case they are not jumping for joy when you say “salmon for dinner”, try these tips to ensure they are getting plenty of this healthy fat.
1. Flax or Chia Seed – sprinkle it anytime you can, on oatmeal, cereals, smoothies, in the batter of baked goods, on ice cream, wherever, whenever. Just one teaspoon of flax seed has 570 mg and one teaspoon of chia seed has over 800 mg!
2. Use Walnut or Almond Butter – trade in the peanut butter for these tasty and nutritious nuts, while they can be more expensive, there are easy ways to make them at home (here’s a walnut butter recipe). Though most nuts have Omega-3’s, the Harvard Family Medical Guide lists walnuts as the “stand out” nut for having the only type of Omega 3 that you can find in a plan based food.
3. New ways to eat Salmon – Salmon doesn’t just have to be served at dinner, you can place a filet in your toaster oven, drizzle olive oil, sprinkle salt and bake at 350 for 12 minutes. Once done, flake it, remove bones and use it in an omelet or scrambled eggs, or mix it with plain yogurt and mayo and use in sandwiches like you would tuna.
4. Serve Edamame as an appetizer or snack – Edamame has about 500mg of Omega-3’s per cup, and is offered in the freezer section, just boil for 2-3 minutes, sprinkle a little salt and voila!