Omega-3 Rolls
- Vegetarian - Lactose-Free - Gluten-Free - No Added Sugar
Prep time: 90 minutes • Difficulty: medium
- 60 g gluten-free rolled oats
- 35 g buckwheat flour + a little extra for dusting
- 65 g almond flour or ground almonds
- 60 g hemp seeds
- 1 tsp psyllium husks
- 250 ml water + 3 tbsp
- 40 g ground flaxseeds
- 1 tbsp chia seeds
- 1 tsp sea salt
- 1.5 tsp cream of tartar baking powder
- 40 g coconut oil
Topping; according to taste:
- chia seeds, sesame seeds, sunflower seeds, flaxseeds, hemp seeds
For a healthy, omega-3-rich start to your day!
Preparation:
Preheat the oven to 180 degrees Celsius convection or 200 degrees Celsius top/bottom heat—an ice cream scoop comes in handy
Instructions:
Mix the chia seeds with 3 tablespoons of water, set aside to thicken, and stir again after a few minutes.
Combine all the dry ingredients in a bowl, gently warm the coconut oil, and add it to the dry ingredients along with 250 ml of water.
Mix everything together well and let the mixture sit for about 10 minutes. The dough shouldn’t be too dry; it should have the consistency of bread dough. You may need to add a little more water.
Line a baking sheet with parchment paper and sprinkle with a little buckwheat flour.
Using an ice cream scoop or slightly damp hands, form about 6–8 balls, press them into the buckwheat flour as desired, and place them on the baking sheet.
Bake the rolls for about 35–45 minutes until golden brown. Baking time may vary depending on your oven. Let them cool completely on a wire rack.
For an extra omega-3 boost, enjoy the rolls with flaxseed oil and herb quark!
Facts about omega-3:
Omega-3 fatty acids are essential polyunsaturated fats that the body needs to build cell membranes, support brain function, maintain the cardiovascular system, and reduce inflammation.
Why does the body need omega-3?
• Cell health: These fatty acids are incorporated into cell membranes, keeping them elastic and functional
• Brain & eyes: DHA is an important building block for the nervous system, vision, and brain development—especially in the womb and during childhood
• Heart & Blood Vessels: EPA and DHA support normal heart function and can help regulate blood lipids
• Inflammation: Omega-3 fatty acids have anti-inflammatory effects on metabolism and serve as precursors for important signaling molecules
The most important types and sources:
• ALA (alpha-linolenic acid): is purely plant-based and essential; it must be obtained through the diet. It is found in flaxseeds, flaxseed oil, walnuts, and canola oil
• EPA & DHA (eicosapentaenoic acid & docosahexaenoic acid): are found primarily in marine sources, such as fatty wild fish (salmon, herring, mackerel) and microalgae. Although the body can convert small amounts of ALA into EPA/DHA, direct intake is more effective
When looking for the best source of plant-based omega-3, a glance at the nutritional tables is all it takes: Of all domestic vegetable oils, flaxseed oil contains by far the most omega-3. At nearly 60%, it is the undisputed omega-3 king!