This Omega-Packed Blueberry Chia Salad Dressing Could Take the Place of Your Daily Fish Oil

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It's all about the (plant-based) oil.

Upping your veggie intake means several things: You’re extra-conscious to eat enough protein, your skin is super glowy, and you’re never short on greens. But it also means you’re probably struggling to get enough omegas into your diet.

If you're looking for a plant-based source of essential fatty acids (even if it's just to avoid fish breath), Flora has done the work for you. Udo’s Oil DHA  3・6・9 Blend combines DHA-rich algae with omega-3, -6, and -9 fatty acids in a balanced two to one ratio. Translation: It's totally vegetarian and totally rich in nourishing fats.

Omegas are key for a few reasons, but their rep for boosting cognitive function is a good place to start. They've also been reported to reduce inflammation and support vision—to name just a few of the perks.

That’s why Gena Hamshaw, the brains behind the The Full Helping and author of cookbooks Power Plates and Food52 Vegan, loves Flora's Udo’s Oil. This all-in-one supplement makes it easy to get all three into your diet—without the fishy aftertaste. The combination of fatty acids in the oil is well-rounded, and it’s an entirely plant-based product, which makes it a great choice for my vegan lifestyle,” Hamshaw says. "I like the flavor, which is more neutral than some of the other EFA-rich oils I’ve tried."

So obviously, we asked her for a recipe. The result? Blueberry chia salad dressing with Udo's Oil, plus a hearty, eat-it-all-year-long salad to match. "My salad tastes tend to run toward the hearty side of the spectrum, which is why I added quinoa, but I also love that the quinoa adds fiber and protein," Hamshaw says. "Plus, there’s a double dose of those essential fatty acids from the chia and the Udo’s Oil.”

Read on to learn how to make her roasted carrot, fennel, and quinoa salad with blueberry chia dressing below.

Flora Health blueberry chia salad Udos oil

Roasted carrot, fennel, and quinoa salad with blueberry chia dressing

Yields 4 servings

Note: Dressing will keep in an airtight container in the fridge for up to four days. Roasted vegetables and quinoa can be prepared up to two days in advance. 


For the salad:
8 medium carrots, peeled, halved lengthwise, and cut into 2-inch pieces
1 large bulb fennel, trimmed and sliced into wedges about 2 inches long and ½ inch wide
1½ Tbsp neutral vegetable oil, such as safflower or grapeseed
Coarse salt & pepper
¾ cup dry quinoa
4 cups baby arugula, packed

For the dressing:
½ cup fresh blueberries
3 Tbsp apple cider vinegar
1 scant tsp chia seeds
½ tsp fine sea salt
Dash of freshly ground black pepper
1 tsp maple syrup
⅓ cup Flora Udo’s Oil DHA 3・6・9 Blend

1. Preheat the oven to 425°F. Place the carrots and fennel into a large mixing bowl. Add oil and toss vegetables well to coat them. Place coated vegetables onto a lined baking sheet and add a generous sprinkle of coarse salt and black pepper. Roast in the oven and roast for 30 minutes, or until the vegetables are gently browning and tender, stirring once halfway through. 

2. While the vegetables roast, rinse quinoa through a fine sieve. Place it into a pot with 1½ cups water, and bring to a boil. Lower heat, cover pot, and simmer quinoa for 13-15 minutes, or until water has been absorbed. Remove quinoa from heat and allow it to stand, covered, for 10 minutes. Fluff quinoa with a fork. 

3. To make the dressing, blend blueberries, vinegar, chia seeds, salt, pepper, and maple syrup in a blender on medium-high speed. As mixture blends, drizzle in Udo's Oil. Once the dressing is smooth and creamy, taste it and adjust salt and pepper as needed. 

4. To prepare the salad, combine roasted vegetables, quinoa, and arugula. Divide salad onto serving plates and top generously with dressing. Enjoy!

In partnership with Flora

Photos: Gena Hamshaw

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