Healthy Brunch: Omega 3 on a Plate

Smoked Salmon, Crushed Avocado, Hemp Oil & Seeds on Toasted Brown Bread.

I was a 1980s kid, a time when avocados felt exotic. You’ll all be familiar with the classic pairing of prawns and avocados. At home we’d have this too, but sometimes at Christmas it would be smoked salmon with avocados. The following dish is a homage to this winning combination, but, with a healthy contemporary twist. Hemp oil is the new marie rose sauce, don’t you know. The below dish has almost three times your recommended daily allowance of Omega 3! You can’t overdose on this kind of goodness.


If you’re looking for a really filling and tasty brunch, one that’s super-healthy and packed with omega 3, then check out this little beaut. I’ve used homemade gluten-free bread (a recipe I found on the packet of Dove Gluten-Free Brown Flour). I don’t have an intolerance to gluten, but I’ve learnt that it’s good for your gut health, not only does it prevent bloating but it encourages the production of friendly bacteria populations in the intestines. Being a massive fan of sourdough and honey & sunflower bread, I don’t really mind the stodgy nature of gluten-free bread. Feel free to use any brown bread, especially if it contains seeds or whole grains – the honey and sunflower bread I’ve just mentioned would also work very well here.


2 slices of homemade gluten-free bread

50g smoked salmon

1 avocado, crushed

1 – 2 tsp Good Oil hemp oil

1 tbsp of toasted pumpkin, sunflower or pine nuts

(Any seeds will do! I used a combo of the above coated in chilli & salt)

A squeeze of lemon

Cracked black pepper and sea salt


1) Simply crush the avocado with a squeeze of lemon and some cracked pepper and sea salt.

2) Toast your bread and once out of the toaster drizzle with hemp oil. Spread avocado mixture on the bread. Drizzle with more oil and some cracked pepper and top with seeds.

3) Assemble on plate along with smoked salmon.


Not only does this taste good but it’s so healthy for you too. So what are the benefits?

Everyone always harps on about Omega 3 and that’s because it’s critical for good health. It plays a variety of roles in the body, but they’re best known for supporting heart and brain health. And apparently they also ease the inflammation that can contribute to coronary artery blockages. In fact, every single ingredient in the above recipe, apart from the bread, is an excellent source of Omega 3 and in some cases Omega 6 too.

Smoked Salmon: This little beauty of a brunch is brimming with Omega 3. For a 50g serving of smoked salmon alone you receive 151% of your daily allowance of Omega 3.

Hemp Seed Oil: 10ml (1 x tablespoon) of Hemp Seed Oil is the equivalent of 94% of your RDA. Hemp seed is a nutritional gem, very rich in Omega 3, 6 & 9, and also in exactly the right ratio for it to be absorbed into the body.  It’s the only vegetarian source of the potent form of Omega 3. According to numerous studies that means it is good for arthritis, cardiovascular disease, ADHD, skin and hair. Apparently, hemp seed oil has 25 times more Omega 3 than olive oil and half the saturated fat.

Avocados: Avocados are high in vitamin E, an antioxidant that regulates inflammation. They’re also packed with essential nutrients and vitamins. They also contain a significant amount of monounsaturated fat, a type of healthy fat that contributes to cardiovascular health. Vitamins A, much of the B complex, K and C are also very available in avocados.

Seeds: Seeds like sunflower seeds are rich in the B complex vitamins, which are essential for a healthy nervous system, and are a good source of phosphorus, magnesium, iron, calcium, potassium, protein and vitamin E. And pumpkin seeds are a great source of magnesium and zinc, Vitamin K, E and Zinc to name just a few.

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