Simple, wholesome meals to nourish your heart, brain, and hormones
Looking for an easy, natural way to support your heart, brain, and overall vitality — especially in midlife and beyond? These Omega-3 rich salad bowls are packed with nutrient-dense ingredients like flax seeds, chia, walnuts, and healthy oils. Not only are they delicious and easy to prepare, but they’re also deeply supportive of women’s wellness.
Whether you’re navigating hormonal shifts, brain fog, or simply want to stay energized and strong — adding more Omega-3s to your daily meals can make a noticeable difference.
🌿 Why Omega-3s Matter More After 50
As we move through midlife, our bodies can become more sensitive to inflammation, hormonal changes, and cardiovascular risk. Omega-3 fatty acids — especially from sources like flax, chia, and walnuts — help:
âś… Reduce inflammation
âś… Support heart and brain health
âś… Nourish skin and joints
âś… Balance mood and hormones
And the good news? You don’t need supplements or fancy powders to enjoy the benefits — just real, whole foods.
🥣 What’s in an Omega-3 Rich Salad Bowl?
Here’s a base recipe idea you can adapt however you like:
Base Greens:
- Baby spinach
- Mixed spring greens
- Arugula or kale (lightly massaged with olive oil)
Healthy Fat Boosters:
- 1 tbsp ground flaxseed
- 1 tbsp chia seeds (or soaked chia gel)
- 1 tbsp crushed walnuts
- ÂĽ sliced avocado
- 1 tsp extra virgin olive oil
Protein Options:
- Grilled salmon
- Canned sardines or mackerel
- Boiled eggs
- Cooked lentils or chickpeas
Toppings:
- Cherry tomatoes
- Cucumber slices
- Roasted sweet potato cubes
- Red onion
- Lemon juice or balsamic glaze
🥄 Chia-Flax Vinaigrette (Simple Dressing)
Whisk together:
- 1 tbsp extra virgin olive oil
- 1 tsp ground flax
- ½ tsp Dijon mustard
- 1 tsp lemon juice or apple cider vinegar
- A pinch of sea salt and black pepper
Let sit for a few minutes so the flax hydrates slightly — it creates a beautiful creamy texture that clings to your salad!
đź’ˇ Quick Tips:
- Grind your flaxseeds fresh if possible — whole seeds pass through the body undigested
- Soaking chia in water or yogurt beforehand can improve digestibility
- Mix up your protein to keep meals interesting and nutritionally balanced
🌟 Want to Make It Even More Powerful?
To give this bowl an extra superfood boost, I sometimes add a scoop of LiveGood Organic Super Reds to my dressing or a side smoothie. It’s packed with antioxidant-rich berries and beets to support healthy circulation, energy, and blood flow — a perfect partner to the omega-3s in this meal.
So That’s Me — What About You?
This is one of my go-to meals when I want something that feels light but deeply nourishing. It’s quick to make, doesn’t weigh you down, and your body will thank you for the extra omega-3s.
You don’t have to overhaul your whole diet. Just one intentional, nutrient-packed bowl a day — that’s how long-term health is built.
Have a favorite salad combination or a question about flax and chia? I’d love to hear from you. Let’s make midlife feel better than ever — one beautiful bowl at a time. 💚
