Try our delicious heart-healthy, hormone-supporting cookies!
The most well-known sources of omega 3 fatty acids are fish oil and fatty fish such as salmon, mackerel, trout, and tuna. This can make it challenging for vegans, vegetarians, or even those who simply dislike fish to meet their omega 3 fatty acid needs.
Omega 3 fatty acids are important healthy fats that are necessary for maintaining heart, brain, skin, and joint health. Our bodies don’t naturally create them, so we have to get them from food. Luckily, there are plenty of ways vegans and vegetarians can ensure they are getting enough omega 3s.
The following plant foods are good sources of omega 3s:
- some oils, including flax (also known as flaxseed oil and linseed oil), walnut, soya, and pumpkin oil
- green, leafy vegetables
- nuts, especially walnuts
- seeds, especially flax (linseed), pumpkin, chia, and hemp seeds
The mighty flaxseed
A small serving of flaxseed can deliver the daily requirement of omega-3s. Flaxseeds are actually one of the most nutrient-dense seeds we can eat, and the good news is that the body is able to absorb these nutrients more easily.
In addition, they are a good source of dietary fibre and phytochemicals and they also boast high amounts of fibre, protein, magnesium, and manganese. If this isn’t already impressive enough, they have been known to reduce blood pressure as well as support heart and hormone health.
Hormone-supporting Dark Chocolate, Seed, and Oat Cookies
This delicious and super nutritious cookie recipe is loaded with flaxseeds and pumpkin seeds, so you can indulge safe in the knowledge that you are looking after your heart and your hormones! You don’t have to be a vegan or a vegetarian to enjoy these cookies; in fact, they could well be the healthiest cookies ever, so spread the word!
Benefits of ingredients:
Pumpkin seeds – High in zinc, which plays a role in regulation and balance of hormones including progesterone and oestrogen. They are also high in fibre, which helps to bind to excess hormones.
Flaxseeds – Contain phytoestrogens (plant sources of oestrogen), which can help with lack of oestrogen by adding a gentle plant source. It can also help with oestrogen excess by binding to the receptor sites for oestrogen and blocking more potent forms of oestrogen from binding. They are also great for relieving constipation.
Collagen powder – Supports gut health, which plays a role the recycling of hormones. Also contains amino acids involved in hormone balance such as methionine.
Dark chocolate – High in magnesium, which is great for supporting PMT symptoms, including constipation, period cramps, headaches, as well as supporting restful sleep.
PHGG (Partially Hydrolysed Guar Gum) – This is a low FODMAP prebiotic fibre, supportive of exclusively feeding our beneficial gut bacteria to keep our microbiome, as well as our oestrobolome, functioning optimally. Our oestrobolome is a collection of bacteria in the gut, which is capable of metabolising and modulating the body’s circulating oestrogen.
- Pre-heat the oven to 175 degrees and line a large baking tray.
- Combine all the dry ingredients (except for the chocolate chips) in one bowl and the wet ingredients in another.
- Tip the wet ingredients into the dry ingredient and mix. Stir to combine everything together. Add the chocolate chips.
- Using wet hands, form the mixture into slightly flattened balls – approximately 16 of them.
- Bake for 10-12 minutes, one tray at a time, in the centre of the oven.
- After removing the slightly browned cookies from the oven, let them rest for about 5 minutes before removing them to a cooling rack.
You can buy PHGG from here: https://invivohealthcare.com/products/therapeutics/bio-me-prebio-phgg-225g/ . You will need to create an account with them and use this activation code: LNRTHK_37884.
Do remember that if you are not a vegan or vegetarian, and want to ensure that you are consuming enough Omega 3s, you can supplement with my high-strength Omega 3 capsules. They are made with cold-pressed fish oil from anchovies, high in EPA and DHA, fished from a sustainable source in the deep Pacific Ocean off the coast of Peru, and they help to boost every living cell in your body.
If you want to learn more about the crucial health benefits of Omega 3s, read our guest blog post, written by medical herbalist Lizzie Foulon: ‘All You Need To Know About Omega 3 Fats’.
If you have any questions about our products, or any other matter relating to digestive and gut health, please get in touch and one of our team will get back to you.
We look forward to hearing from you!
Linda and the Tummy Team