Omega 3-boosting spread

A super simple, omega 3-boosting spread. Healthy fats are essential for good health. They feed the brain, fight inflammation and have a positive effect on the gut, immune system and hormones. These essential fats must come from the diet as they body cannot make them. Unfortunately, the standard Western diet, rich in carbohydrates and saturated fats, fails to provide sufficient omega 3 (EPA and DHA).

Yet our ancestors (only a few generations back) had plenty. They were for example consuming organs meats, such as liver, kidneys or hearts which are substantially rich in omega 3. Today these foods have fallen out of fashion.

If you are vegetarian or vegan, your sources of omega 3 are limited. Some seeds, i.e. chia, flaxseeds, hemp, nuts, i.e walnuts and some leafy vegetables, i.e. spinach, kale, Brussel sprouts can be good sources. If you are vegetarian, you may consume omega 3-enriched eggs for example. Manufacturers claim they can provide 100-500mg per egg. If you are vegan, you may want to include seaweeds (in whatever type or form) but vegan omega-3 supplementation may be required, at least for a few months a year.

How much omega 3 do we need? There are no stablished daily requirements for omega 3 coming from foods, yet they have been extensively researched for their many health benefits. Interesting…We do have daily requirements for fibre, carbohydrates or protein. So when are we getting daily requirements for omega 3? It is definitively an area that requires attention. Nutrition experts would recommend anything from 500-100mg daily coming from foods.

Back to the foods, the top omega 3-rich foods is fatty fish, i.e. salmon, tuna, mackerel, sardines. There are real concerns around viability of fish stocks, particularly for the bigger ones such as salmon or tuna. I believe, the smaller types, such as anchovies, sardines or mackerel may be more sustainable choices.

I came up with this easy omega 3 recipe with all that in the background. It uses canned anchovies and sardines and a source of plant protein, organic tofu. The combination is very tasty and easy to make. Additionally, this dish also provides good levels of calcium (whole sardines and tofu are good sources of calcium). Enjoy!

Omega 3 Spread

A simple and versatile recipe that will boost your intake of omega 3
Cook Time 10 minutes
Course Appetizer, Breakfast, Side Dish, Snack
Cuisine Healthy


  • Blender


  • 1 pack organic tofu firm
  • 6 anchovies or 1 can of sardines extra virgin olive oil
  • 1 tbsp lemon juice
  • 1 tbsp tamari or soy sauce


  • Combine all ingredients and blend away. Season to taste


This recipe is soooo versatile. You may want to replace the anchovies with sardines. Make sure they are on a base of extra virgin olive oil as it does make a huge difference in terms of taste. Extra virgin olive oil is a type of anti-inflammatory fat (mon-unsaturated) so there should not be any concerns for anyone. 
I like to use organic firm tofu (as shown below). This recipe will not work with silken tofu! 
I enjoy this spread for breakfast but also later on in the day as a snack. I often take it with a salad or soup for lunch too. 
Omega 3 spread tofu
Omega 3 spread tofu
Keyword Mediterranean recipe

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