Vegan Omega 3+6+9 & Easy Ways to Incorporate Them into Your Meals

Where has October gone?!! Don’t you feel like you were just planning for Thanksgiving and the fall season? And now, October’s almost done, Christmas decorations are stocked on store shelves, and almost all of the autumn colored leaves have fallen. Time is flying by so quickly! Thanksgiving is now long gone, and my heart mate and I are longing for another long weekend we can spend together on the couch! You may have seen that I’m currently following an 80% raw diet. In case you missed some of the details, here’s a post I shared recently on the benefits of eating raw, as well as juice cleansing. Throughout this raw vegan process, earlier this month I had an itch for a warm, satisfying sandwich. This would be my semi-raw cheat meal!
I’ve been curious for awhile now about vegan omega-3s, -6s, and -9s and how I could incorporate them into my diet.
We keep hearing about how omegas are good for us, but every brand I found online came from animal fats! Every label I read had the words “contains: fish”. No thank you! Udo’s Oil, Omega 3+6+9 Blend (US/CA)by Flora Health was the exception!

The fact is, omega-3,- 6, and -9 are important because they’re essential to our health–yet our bodies cannot produce them naturally!

The main ingredients are flax, sunflower, sesame seeds, coconut, and evening primrose oil! Sounds fancy, eh!? Well, it’s organic, vegan, non-GMO, and fresh-pressed! To be honest, I don’t think I’ve heard of any oil blend that sounds this good. I’ve used the Flora's Green Blend (US) / Beyond Greens (CA) in this Nutrient Packed Green Hulk Smoothie Recipe I shared on my blog not long ago. So I was excited to try Udo's Omega 3+6+9 Blend and to come up with a clever, yet easy way of adding it to foods I love.
Be it sandwiches, salads, warm bowls, or even as a dip, this omega 3-6-9-packed avocado smear really is easy to make–and you only need 4 ingredients!

Some more fun facts about omega-3, -6, & -9 oils:

Everybody needs what are called Foundational Oils (ALA and LA), these are the “essential fatty acids” that our bodies cannot produce on their own; we need to ingest them from food. Udo’s Oil has both of these foundational oils. Supplemental Oils (Omega-3s or “DHA” and “EPA”), on the other hand, can be produced by our bodies. Funny enough, it’s these that are marketed so heavily, yet it’s the foundational oils that our bodies need more since we can’t produce them ourselves!
  • Foundational oils = 97% of the fats our bodies need (and cannot produce).
  • Supplemental oils = 3% of the fats our bodies need, (and CAN produce) yet these are the ones most markets sell.
Important to note: ALAs and LAs already make DHA and EPA, so if you take a capsule/oil that has ALAs and LAs, you’re fully covered! plant-based sandwich
I decided to use the avocado & omega-oil dressing as a sandwich smear!

Stacked Plant-Based Sandwich Recipe

  • 3 slices of vegan, multigrain bread
  • Avocado & Omega-oil smear (recipe above)
  • Sliced tofu, lightly seared with just coconut oil + curry powder
  • Mushrooms, lightly seared with coconut oil
  • Sliced tomatoes & cucumbers
  • Shredded red cabbage
  • An olive to top it all off!
Nick is a self-confessed health-nut who loves getting creative in the kitchen. He works as a freelance recipe-developer, photographer, and creative marketing consultant for clients in Canada and the US. At home and in the kitchen are where Nick is most comfortable. When not sharing recipes and lifestyle inspiration to his blog & Instagram, he can be found either at the yoga studio getting his namaste on, or at the grocery store joyously discovering new products to use at home.