Omega Avocado Dressing; Pumpkin Seed-Chia-Almond

This avocado dressing with added pumpkin seeds, chia, and almonds, will provide you with the healthy fats you need for the day to feel satiated, energized, and focused. It’s creamy, light, soft, refreshing, and delicious. Perfect over any dish, bowl, sandwich, or salad. Keep this dressing on hand, it will go fast. You could spend your money getting small amounts of these fats in supplements, or you could incorporate them into your diet in tasty ways where you can get them in higher doses. You can’t overdo good fats, they will not contribute to weight gain but will enhance your body balance and metabolism. I eat a high fat diet that keeps me full for long periods of time, and I can’t stress enough how vital it is to get these fats in their whole form by consuming them from the source; foods.

Animal products do not contain healthy fats and will only put you at risk for heart disease and a host of other issues. Fish oil is not an ideal source of omega fats and often has high levels of mercury and pcb’s from contaminated waters. The best sources for health promoting fats, such as omegas, monounsaturated, or polyunsaturated fats, comes from the plant world; raw nuts (Brazil nuts, walnuts, almonds), seeds (sunflower, flax, borage, pumpkin, sacha inchi, hemp, chia, coconut), cacao (nibs or powder), some fruits (açai, avocado, olive), and lesser amounts in vegetables (dark green veggies such as spinach and kale), and some beans and grains. The best sources are the nuts and seeds, and you can also buy them in liquid form, unprocessed, cold pressed, and hexane free, to take orally to ensure you get these fats every day.

Pumpkin seeds are my favorite source of an omega-3, high protein/fiber, snack on the go. Mix them with flax and you have a heart-liver superfood punch. They are truly a nutritional powerhouse of a food. Be sure to eat them raw, as all seeds and nuts, in order to keep those great fats intact. Pumpkin seeds contain high amounts of magnesium, manganese, copper, zinc, phytosterols, and anti-inflammatories, all which promote immune, bone, and heart health, with disease fighting free radical scavengers and antioxidants. The high zinc levels make them especially great for protecting men against prostrate (where zinc is found in the highest concentration in the body) cancer. Studies have shown that they are great for regulating insulin levels, making them anti diabetic. And, they are helpful in post menopausal symptoms for women due to their phytoestrogens. If that’s not enough, they taste good, and contain tryptophan, which can help calm, relax, and improve overall mood and sleep.

Almonds are an energy dense food full of fiber, monounsaturated fats, riboflavin, phosphorus, calcium, iron, copper, arginine, manganese, antioxidants, protein, magnesium, and vitamin E.  They are popularly used for their oils, to make milks, creams, yogurts, almond flours, almond butters, and eaten raw. The healthy fats help lower cholesterol and curb hunger cravings throughout the day. They are also incredible for heart/skin health, and brain function.

Avocados are a unique fruit, high in fat rather than carbohydrates and sugar. They are nutrient dense containing high amounts of potassium (more than a banana), folate, vitamins A, B1, B2, B3, B5, B6, C, E, K, magnesium, manganese, copper, iron, and zinc. The monounsaturated fatty acids (oleic acid) in avocados promote heart health, have no cholesterol, prevent cancer, maintain weight, balance appetite, and reduce inflammation. Avocados are especially great for fighting breast and ovarian cancer thanks to their oleic acid. They are also more resistant to oxidation by heat so it is ok to use this oil in cooking without destroying the benefits. Include this superfood in your diet when you can. You won’t regret it. Avocado dressing is an easy way to achieve getting these good fats in a pinch.

The chia nutrient profile consists of; fiber, protein, omega 3 & 6, calcium, copper, phosphorus, potassium, zinc, vitamins A, B, E, and D, sulphur, iron, iodine, magnesium, manganese, niacin, thiamine, essential fatty acids such as alpha linoleic and linoleic acid, and antioxidants. This seed is a true winner for skin health, aging, digestion, essential nutrition, heart health, diabetes, energy and metabolism, bones and muscles, dental health, and fighting cancer. The soaking process, which essentially sprouts them, turns them into a gelatinous pudding. The ratio is 4 parts water to 1 part chia, and can be eaten as soon as 10 minutes later.

Omega Avocado Dressing; Pumpkin Seed-Chia-Almond

Avo-Pumpkin Seed-Chia Omega Dressing
  • 1 whole avocado
  • 4 tbsp raw pumpkin seeds
  • 4 tbsp raw blanched or slivered almonds (soak them first if you can for at least a few hours, overnight is ideal)
  • 4 tbsp chia seeds
  • 2 tbsp maple syrup or agave
  • juice of 1 lemon or lime
  • 1/4 cup white wine vinegar
  • 4 tbsp olive oil
  • 1-1.5 cups vegan unsweetened milk
  • 2 tbsp fresh chopped thyme, rosemary, or both (can sub for 2 large handfuls of basil)
  • salt, pepper, cayenne, to taste

Soaking the almonds overnight will improve their blending texture, but as long as you can soak them is good, if you can. Blend all the ingredients in a food processor or blender except for the chia seeds (add them last after blending is done). It will get thicker once you add the chia seeds, so if needed add more nut milk. Pour over salads, grains, pasta, rice dishes, vegetable bowls, or use as a dip.

  • Total time: 5 minutes
Omega Dressing; Avo Pumpkin Seed Chia 2

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