The Best Sources of Omega-3 Fatty Acids

The Best Sources of Omega-3 Fatty Acids

Omega-3 fatty acids have received a lot of attention lately for their health benefits – and for a good reason! These polyunsaturated fatty acids have been linked to lowered levels of inflammation, risk for cardiovascular disease and even memory loss.

For the most part, the standard American diet is very deficient in omega-3s. By increasing your intake of omega-3s through food sources, you can drastically improve your overall health. Although this nutrition topic is very complex and expanding constantly, the main thing we know is this: increasing your consumption of the following omega-3 rich foods will increase your body’s omega-3 supply, in turn improving your health and well-being.

Fatty Fish: Albacore tuna, mackerel, anchovies and fresh-caught salmon are the best sources of omega-3s. These types of fish eat a less soluble form of omega-3s (ALA) through seaweed and convert it to the most beneficial forms for our bodies (EPA and DHA). Eating these types of fish, or supplementing with a 1,000-1,500 mg daily dose of fish oil, is an excellent way to improve your health.

Almonds: In addition to being an excellent source of antioxidants, protein, and beneficial vitamins and minerals, almonds are also an excellent source of plant-based omega-3s.

Flax Seeds: These fiber and omega-3-packed seeds can easily be added to your diet by sprinkling them on oatmeal, cereals, salads and smoothies. Just make sure to grind or buy already ground flax seed so your body can fully absorb the amazing nutrients flax has to offer.

Chia Seeds: These seeds may be one of the smallest and most nutritious foods in the world. Chia seeds contain 10 grams of fiber in just 2 tablespoons, and are an excellent source of omega-3 fatty acids, as well as iron, calcium and magnesium.

We’re crazy about Omega-3 fatty acids which is a big reason why chia seeds are a key ingredient in all of our Betsy’s Best Peanut, Almond and Seed Butters. Each serving contains all of your daily Omega-3 needs!

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Superfood Nuts and Seeds On The Rise

Superfood Nuts and Seeds On The Rise

Why are superfood nuts and seeds becoming so popular? Why are people going nuts over almonds? Are they really the healthiest nut to con-sume? The almond industry has exploded in just the past few year and almonds are found everywhere from granola bars, butters, milks, yogurts to even ice cream. Almonds have become an enterprise and due to the growing demand and a limited supply, this hot commodity is feeling the heat of demand as rising costs burns a hole in our wallet.

Almond lovers swear this tasty tree nut has a natural sweetness, extra Omega 3’s, and a mild flavor that mixes in to any dish whether you are using it as a butter, a milk, or raw variety. But what does this nut have that others don’t? Although the almighty almond may be in the spotlight for now, it is not so superior to other nuts and although it remains in the limelight for now, due to the rising costs, high demand, and limited almond farms, other nuts and seeds will start sharing the shelf.

What Superfood Nuts and Seeds Are On The Rise?

So what is on the horizon and what super seeds and nutritional nuts are next? If you have paid any attention to the grocery store aisles you will see the nut and seed selec-tion growing and even more variety of nut and seed butters emerging. Sunflower, chia, cashew, hazelnut, hemp, pumpkin, walnut, pistachio, sachi inchi, among others are working their way into center stage and fighting for the shelf space that the almond empire controls.

As a dietitian I think it is great to see this category expand and other nuts and seeds get the attention they deserve. All nuts and seeds fit into the “health” category because of concentrated amounts of nutrients such as healthy fats, powerful proteins and filling fibers to name a few. It is even more exciting to see the seed selection improve because of so many nut allergies seeds have become a perfect solution. On top of that, many seeds are a complete source of protein, meaning that they contain all 18 amino acids.

So eating seeds such as hemp and pumpkin seeds provide the same protein power as chicken or steak.

P.S. At Betsy’s Best we want to bring attention to the whole nut and seed category and proud to bring you a variety of what Nuts & Seeds TOGETHER can provide. From chia, peanut, sunflower, almond to now cashew, we continue to expand the Betsy’s Best line of delicious gourmet nut and seed butters and feel each nut and seed deserves it own limelight. Crafting each recipe so that taste and health always remain a priority we want to continue to deliver a unique experience with every bite. So continue to explore that nut and seed aisle and venture into a variety of flavors of the nut and seed world provide.

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Banana Oatmeal Peanut Butter Pancakes – Dairy-Free & Gluten-Free

Banana Oatmeal Peanut Butter Pancakes – Dairy-Free & Gluten-Free

Healthy AND tasty pancakes? You bet! This delicious chocolate sprinkled Betsy’s Best banana and oats peanut butter pancake will make you jump for joy. Not big on chocolate for breakfast? Use berries for a delicious twist.

  • 1 very ripe medium banana
  • 1 tsp. baking powder
  • 1 flax seed egg substitute (1 tbsp. flax seed meal + 2.5 tbsp. water)
  • pinch of salt
  • 1/2 tsp. vanilla extract
  • 1 tbsp. Betsy’s Best Gourmet PeanutAlmond or Seed Butter
  • 1 tbsp. coconut oil
  • 3 tbsp. almond milk (or other milk substitute)
  • 1/2 cup rolled oats (or gluten-free oats), ground
  • 1/4 cup gluten-free flour (or sub other flour)
  • 3 tbsp. semisweet chocolate chips (non-dairy for vegan) or blueberries

Preheat a skillet to medium heat or about 300-325°F. Prepare flax egg by mixing flaxseed meal and water and letting set for 3-5 minutes. Mash your very ripe banana with baking powder. Add flax egg, oil, salt, vanilla, Betsy’s Best, almond milk and stir. Stir in oats and flour until just combined. Sprinkle in chocolate chips and fold gently. Scoop scant 1/4 cup measurements onto lightly greased griddle. Cook for 2-4 minutes on each side – until golden brown. Serve plain or with a small drizzle of maple syrup and a few additional chocolate chips for melting.

Notes:

* Should yield 5-6 small pancakes.

* Make gluten-free by using gluten-free oats and flour.

* Adding 1 tbsp. of honey, maple syrup, sugar or agave nectar is optional for extra sweetening, but I didn’t find it necessary.

* Reheats great the following day in the microwave.

This gluten-free pancake recipe is so good you can skip the syrup!

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Flax Seed Nutrition Facts for a Functional Foodie

Flax Seed Nutrition Facts for a Functional Foodie

Who thought an itty bitty seed could pack a nutritional punch to your health? Flax seeds are a rich source of ALA (Alpha Linolenic Acid) which is a type of Omega 3, along with ligins, which is a plant based phytoestrogen and an antioxidant.  If you have a NEED for SEED in your diet, then check out these crazy ways to sneak this seed into your recipes!

Some Functional Ways To Use Flax Seeds

  • Adapt your existing recipes by substituting flax for the oil or shortening specified in a recipe. If a recipe calls for 1/3 cup of oil, replace with 1 cup of ground flaxseed – a 3:1 substitution ratio.  Also replace an egg for a dairy free alternative: 1 tbsp. ground flax + 3 tbsp. water
  • Ground flax can be added to your morning juice or chocolate milk – usually a heaping tablespoon or two with your favorite beverage. Or you can sprinkle ground flax on cereals, yogurt or Betsy’s Best!
  • Recommended Daily Usage – To get the maximum benefits from flax seeds it is recommend using 3 tbsp. of ground flax seeds per day. 

Try this recipe for Homemade Dairy & Gluten-Free Pancakes!

Your Bestie,

Betsy Opyt

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5 Best Sources of Omega-3 Fatty Acids

5 Best Sources of Omega-3 Fatty Acids

Understanding the best sources of omega-3 fatty acids and adding them to your diet is very important.

Polyunsaturated fatty acids have been linked to decreased:

  • Levels of inflammation
  • Risk for cardiovascular disease
  • Memory loss.

The standard American diet is, for the most part, very deficient in Omega 3’s. By increasing your intake, preferably through the right food sources, you can drastically improve your overall health.

The topic of fats as part of a healthy diet is very complex and expanding constantly.  However, there is very strong evidence in favor of eating more foods which are good sources of omega-3 fatty acids. By doing so, people will improve their health and well-being:

Betsy’s Five Best Sources of Omega-3 Fatty Acids:

Fatty Fish: Albacore tuna, mackerel, anchovies, and fresh caught salmon are the best sources of Omega 3’s. These fish eat the less soluble form of Omega 3’s (ALA) through seaweed. The fish then convert it to the most beneficial form for our bodies (EPA and DHA).

  • Tip: If you are on any type of diet that allows the consumption of fish or fish products, eating these types, or supplementing with a 1000-1500 mg daily dose of fish oil, would be an excellent step in improving your health.

Almonds: On top of being an excellent source of antioxidants, protein, and beneficial vitamins and minerals, almonds are an excellent source of plant-based Omega 3’s.

Flax Seed: These fiber- and omega 3-packed seeds can be an easy addition to your diet, by sprinkling them on oatmeal, cereals, salads, and smoothies. However, make sure to grind or buy already ground seed so your body can fully absorb the amazing nutrients flax has to offer.

Chia Seed: These may be one of the smallest but most nutritious foods in the world. Chia seeds contain 10 grams of fiber in just 2 tablespoons, and are en excellent source of iron, calcium, magnesium, and of course Omega 3 fatty acids.

Avocado: In addition to being a great source of Omega-3 Fatty Acids, avocados have fiber and at least 20 important vitamins and minerals.  They are a creamy ingredient to add into smoothies and other great recipes.

Get Omega-s Fatty Acids In Each Serving of Betsy’s Best

Omega 3’s are loaded in each serving of Betsy’s Best Gourmet Nut and Seed Butters!  That is one reason we pack nutrient dense chia seeds into every jar.  That nice crunch you hear when you bite into Betsy’s Best is popping healthy omega’s into your body.

Not only that, but with the healthy omega’s you also get a great serving of fiber from the seeds and nuts.  Omega + fiber = A HEALTHY HEART!  So dig in and make your heart and mouth happy!

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