6 Sources of Omega-3s That Aren’t Fish

If you’ve been keeping an eye on nutrition trends, you likely know that getting enough Omega-3s is important. Omega-3 help lower inflammation, making them useful for everything from heart health to brain health to arthritis relief. Since your body doesn’t make Omega-3 fatty acids on it’s own, in order to reap all these health benefits, you’ll have to eat Omega-3 rich foods.  

6 sources of Omega-3's that aren't fish

When most people think of foods that are rich in Omega-3s, they immediately turn to fish. Yes, fatty fish like salmon, tuna, and mackerel are all great sources of Omega-3s. But you don’t need to load up on seafood to get your daily dose of these heart-healthy fats!

There are plenty of plant-based sources of Omega-3s, but it’s important to note that most plant-based sources only provide ALA Omega-3s. There are 3 types of Omega-3s: EPA, DHA, and ALA. EPA and DHA are primarily found in marine foods like fish and algae, and they’re the types that research tells us are the most beneficial to your brain and heart health. ALA, on the other hand, is found in plant foods and gets converted to EPA and DHA in the body. That conversion process isn’t super efficient, so you’ll need to up your Omega-3 intake if you’re relying solely on plant-based foods.

If you’re not a fan of eating fish (or taking fish oil supplements) to meet your Omega-3 needs, here are 6 great sources of Omega-3s that aren’t fish!

Algae Oil

Algae oil is a fantastic plant-based Omega-3s because it’s chock full of EPA and DHA, unlike most other plant sources. Algae is naturally rich in Omega-3s, especially DHA. When fish eat algae, they deposit those Omega-3s into their tissues, allowing you the to snag Omega-3s right from the source! You can buy algae oil at most health food stores, or here on Amazon. 

Flax Seeds

Flax seeds are a great source of ALA Omega-3s. They’ve got a nutty flavor that’s perfect for adding a boost to oatmeal and baked goods, and they’re also rich in protein and fiber. Just make sure you buy flaxseed meal or grind them up before you use them – your body can’t digest the seeds when they’re whole, so you won’t get any of the omega 3 benefits unless they’re ground! Flax gives a boost of healthy fat to my Sweet Apricot Almond Granola and Chocolate Lemon Energy Balls.

Hemp Seeds

Hemp seeds are another seed rich in fiber, protein, and ALA Omega-3s. They’ve got a more mild, almost grassy taste and buttery texture that I love in smoothies or just sprinkled on top of yogurt! I also love that they’re a complete source of vegan protein; they contain all 9 essential amino acids. That, along with their Omega-3 content, makes hemp protein powder one of my favorite plant-based protein powder options for blending into smoothies. My other favorite way to use hemp seeds? These Gingerbread Hemp Bites!

Chia Seeds

You guessed it, chia seeds are another seed that’s rich in protein, fiber, and Omega-3s! What I love about chia seeds is how versatile they are – you can use them in so many ways. Beyond a topping for yogurt, chia seeds make their way into my menu almost daily in the form of chia pudding (like my mango-kiwi or banana varieties) or as a refreshing chia fresca. Try one with wild blueberries or pineapple and turmeric!

Walnuts

Walnuts add a nutty, buttery crunch – and plenty of omega-3s to just about any dish. They’re great for adding crunch and texture to banana bread, a bowl of oatmeal, or yogurt parfait, and they’re perfect for adding texture and flavor to savory dishes like my Roasted Butternut Squash with Lentils and Walnuts.

Soybeans

Whether in the form of edamame, tofu, or tempeh, soybeans are a great source of vegetarian protein and Omega-3s. I love edamame for a satisfying snack that has enough protein and fiber to keep me full between meals, but my favorite way to eat soybeans is tempeh. Tempeh not only gives you a serving of plant-based protein and omega-3s, it’s also a fermented food, providing probiotics that are great for gut health. Some of my all-time favorite recipes are made with tempeh, including my Skillet Tempeh Enchiladas and Tempeh Taco Salad.

What foods do you eat to make sure you’re getting enough Omega-3’s? Let me know in the comments below!

The 21 Best Cookbooks for Clean Eating

best cookbooks for clean eating

I love reading cookbooks. Even if I don’t follow all the recipes exactly, flipping through cookbooks is fantastic for gathering ideas, inspiring new flavor combinations, learning new techniques, and helping me stay healthy. In fact, reading cookbooks is one of my healthy habits that create food confidence!

Making food and lifestyle changes that help you become your healthiest self is what I’m all about, and cookbooks are a great place to turn for recipes that help you get there. My Nourish program gives you all the support and guidance you need to make healthy lifestyle changes, so when you couple that with some clean cookbooks from this list, you’re set up for long-term success without getting bored when it comes to food.

The next Nourish session starts on September 4th, so grab your spot and get a head start on preparing for incredible lifestyle changes with some of the best cookbooks for clean eating:

1. My book, Skinny Juices: 101 Juice Recipes for Detox and Weight Loss

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My cookbook gives you the run-down on how to make nutrient-rich juices that help you detox, fuel up, and feel amazing!

2. The Healthy Meal Prep Cookbook by Toby Amidor, RD, CDN

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Mastering meal prep is key to staying on track throughout the week, and Toby’s new cookbook gives you all the tools you need to make healthy meals without having to prep every single night. She also includes meal plans for clean eating, weight loss and muscle building.

3. Salad Samurai by Terry Hope Romero

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One of my favorite cookbooks of all time! If you’re tired of boring salads that don’t keep you full, this one’s for you – gather plenty of inspiration for filling and hearty meal-worthy salads.

4. Natural Baby Food by Dr. Sonali Ruder

Natural Baby Food: Over 150 Wholesome, Nutritious Recipes For Your Baby and Toddler

This cookbook is a staple for new parents who want to ensure that their baby gets the nutrition they need, so that kids can develop healthy eating habits, too!

5. The Instant Pot Electric Pressure Cooker Cookbook: Easy Recipes for Fast & Healthy Meals by Laurel Randolph

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I’m in LOVE with my instant pot – I can cook hearty, flavorful meals in minutes instead of hours! This cookbook gives you great tips on how to use your instant pot for shortcut clean eating meals and offers many vegetarian options, something I find lacking in the Instant Pot world!

6. Clean Soups: Simple, Nourishing Recipes for Health and Vitality by Rebecca Katz

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Soups are one of my favorite comfort foods. They’re hearty, versatile, and so easy to make healthy. This cookbook has tons of great ideas for mixing up flavors while keeping things clean.

7. Naturally Nourished by Sarah Britton

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Eating healthy doesn’t mean you need to buy obscure ingredients or cook complicated meals – and this cookbook is proof! All the recipes are made from easy-to-find ingredients with simple cooking techniques.

8. The Clean Eating Slow Cooker: A Healthy Cookbook of Wholesome Meals that Prep Fast & Cook Slow by Linda Larsen

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Slow cooked meals are fantastic for busy days – just toss ingredients into the slow cooker and come home to a delicious meal. This cookbook gives you tons of ideas for slow cooker recipes that are super easy AND super healthy!

9. Clean Eating for Busy Families by Michelle Dudash, RD

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This cookbook is great if you’re feeding picky kids while juggling a busy schedule. Most recipes come together in 30 minutes or less and come with practical tips for cooking clean without going insane by the end of the week.

10. Rise and Shine: Better Breakfasts for Busy Mornings by Katie Sullivan Morford, MS, RD

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Even if you can easily navigate clean eating when it comes to lunch and dinner, eating a healthy breakfast – and serving a healthy breakfast to your kids – on busy mornings can be a struggle. This cookbook is loaded with healthy kid-friendly recipes that take no more than 5 minutes to prep, so you can eat a clean breakfast and get on with your day.

11. Super Natural Every Day: Well-Loved Recipes from My Natural Foods Kitchen by Heidi Swanson

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This cookbook is one of my favorites for inspiring new flavor combinations – the recipes use natural ingredients in creative combinations for some pretty exciting meal ideas.

12. Clean Food: A Seasonal Guide to Eating Close to the Source by Terry Walters

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I love that this cookbook is divided by season, giving you an idea of what produce items are in season throughout the year, and how to combine them into clean, delicious recipes. It’s perfect for flipping through before heading to the farmer’s market!

13. Sheet Pan: Delicious Recipes for Hands-Off Meals by Kate McMillan

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Sheet pan dinners frequently come to the rescue in my house – and this cookbook has so many creative, delicious ideas for hands-off dinners you can load onto one pan and stick in the oven.

14. Fifty Shades of Kale: 50 Fresh and Satisfying Recipes That Are Bound to Please by Drew Ramsey M.D. and Jennifer Iserloh

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This cheeky cookbook features 50 creative ways to use the ultimate clean-eating ingredient – kale! It’s great for when you have a bunch of kale or other green you need to use up, but can only manage so many kale salads before you need some fresh ideas.

15. Vegan Richa’s Everyday Kitchen: Epic Anytime Recipes with a World of Flavor by Richa Hingle

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Love flavors from around the world, but intimidated by how to incorporate them into your kitchen – especially in a healthy way? This cookbook has you covered, with global inspiration for healthy plant-based meals.

16. Green Kitchen Smoothies: Healthy and Colorful Smoothies for Every Day by David Frenkiel and Luise Vindahl

Green Kitchen Smoothies: Healthy and Colorful Smoothies for Every Day

This gorgeous cookbook has a rainbow of smoothie recipes – perfect for breathing new life into your daily green smoothie routine!

17. Bowls!: Recipes and Inspirations for Healthful One-Dish Meals by Molly Watson

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Bowls are the perfect balanced meal. They’ve got all your whole grains, veggies, protein, and flavor piled into one dish – and this cookbook gives you tons versatile flavor ideas.

18. Oh She Glows Every Day: Quick and Simply Satisfying Plant-based Recipes by Angela Liddon

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If you like the idea of eating more veggies and plant-based foods, but get overwhelmed by all the steps that go into making vegan versions of your favorite meals – you’ll love this cookbook. It gives you ideas for plant-based meals that you can actually make every day without spending all day in the kitchen!

19. Inspiralized: Turn Vegetables into Healthy, Creative, Satisfying Meals by Ali Maffucci

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My spiralizer is seriously one of my favorite kitchen tools for healthy eating. Zoodles are a staple in our weekly dinner rotation – and this cookbook is my go-to resource for spiralized veggie ideas!

20. The Skinnytaste Cookbook: Light on Calories, Big on Flavor by Gina Homolka

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If you want to enjoy your favorite decadent and normally not-so-healthy dishes while eating clean, this one’s for you! It’s got tons of creative and simple recipe ideas and tips for making your favorite comfort foods super healthy.

21. The Love and Lemons Cookbook: An Apple-to-Zucchini Celebration of Impromptu Cooking by Jeanine Donofrio

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Whether you made it home from the farmer’s market with an overwhelming amount of produce or just have random veggies left in your fridge at the end of the week, this cookbook is a great resource for last-minute healthy meals.

What are your favorite healthy eating cookbooks? Let me know in the comments below!


If you want even MORE clean eating inspiration, join me starting September 4th for Nourish: 21 Days of Clean Eating where you’ll discover how to cook clean, eat clean and change your relationship with food!

Nourish: 21 Days of Clean Eating starts in September, 2017!

What are Prebiotics?

what are prebioticsRight now you’ve got roughly 1,000 different types of bacteria living in your gut, and even more throughout your entire body. That sounds intimidating, but the good news is that if you’ve got a healthy gut, most of these bacteria are “good bacteria” that keep your immune system and digestive system healthy.

You guessed it, those “good bacteria” are called probiotics – the ones you keep an eye out for in yogurt, kombucha, sauerkraut, and more. So if probiotics are the bacteria that keep your gut healthy, what are prebiotics?

What are Prebiotics?

In a nutshell, prebiotics are food for probiotics. Probiotics are living bacteria that need energy to survive and that energy comes in the form of prebiotics. Prebiotics are a type of fiber that probiotics can ferment and use for energy so they can keep on keeping you healthy!

Like all dietary fiber, our bodies can’t break down prebiotics. They’re left intact through most of our digestive tract until they reach our large intestines, where gut microflora break them down. Prebiotics include specific types of fiber like ogliosaccharides, inulin, and ogliosaccharides. When looking at a nutrition facts panel, you’ll see the fiber content in grams. This includes prebiotic and other types of fibers, but you won’t find the prebiotic fiber content of a food listed on the label directly — you have to know this on your own. This can be important for people who are sensitive to certain types of fiber, like inulin.

What about Inulin?

While fiber is generally great for gut health, some people have problems digesting certain types of fiber. If this sounds like you, it’s important to read the ingredient list carefully. Inulin, which may also be listed as chicory root fiber, is a great way to lower the fat content of food and increase the fiber. Because it’s so prevalent, it’s also a common cause of gas and bloating in those who are sensitive to it.

Which Foods are High in Prebiotics?

If you’re eating a high fiber food, chances are it’s high in prebiotics, but certain foods are especially great sources of prebiotic fiber:

  • Bananas
  • Asparagus
  • Whole wheat & wheat bran
  • Oats
  • Leeks
  • Cauliflower
  • Garlic
  • Onions
  • Artichokes
  • Soybeans

Eating Prebiotics and Probiotics Together

Eating prebiotic and probiotic foods together does double duty for your gut: you supplement the good bacteria, and then provide food for it, too! You can find probiotics in lots of fermented foods, and combining those with prebiotic foods creates a “synbiotic” meal (aka one that’s super good for your digestive system).

Here’s what that looks like on your plate:


Learn more about gut health, probiotics, and prebiotics this fall in Nourish: 21 Days of Clean Eating! Registration opens August 21st. Learn more HERE!

Nourish: 21 Days of Clean Eating starts in September, 2017!