Skim milk 1/2 cup
Alternate options: almond, soy, coconut, or cashew milk
Ice 1 handful
Serving size: 1 shake
Recipe yields: 1 serving
Amount per serving
Total Fat8 g
Total Carbs32 g (4 g fiber)
2Homemade Seed Cereal
Omega-3 fatty acids are found in the highest quantities in fish, so it comes as no surprise that vegetarians tend to fall short on them.3 Not only are omega-3s required for the body to function, they're also full of health benefits including protection against heart disease, improved cholesterol, and reduced joint pain.
Studies show a high response rate to EPA and DHA supplementation in vegetarians—including an increase in red blood cells, which allows more nutrients and oxygen to be delivered to active muscle—so supplementation is a no-brainer.3, 4 But that doesn't mean you need to stop there.
The good news for vegetarians: Essential fatty acids are found in seeds, too. The combination of chia, hemp, and buckwheat packs a whopping omega-3 punch. In fact, chia has the highest omega-3 levels of any known plant product. But aside from the nutrition, this particular seed combo makes for a great hearty breakfast cereal, works as a crunchy topping for your yogurt, and can add a bit of texture to your morning smoothie. Add dried fruit for that extra pop of sweet or tart, or add a few walnuts for an even greater healthy fat boost.
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