Vegan Omega 3+6+9s + Easy Ways to Incorporate Them Into Your Meals

kudos oil omega 3 6 9 blend vegan dressing recipe

Where has October gone?!!

Don’t you feel like you were just planning for Thanksgiving and the fall season? And now, October’s almost done, Christmas decorations are stocked on store shelves, and almost all of the autumn coloured leaves have fallen.

Time is flying by so quickly! Thanksgiving is now long gone, and my heart mate and I are longing for another long weekend we can spend together on the couch!

You may have seen me share that I’m currently following an 80% raw diet. In case you missed some of the details, here’s a post I shared recently on the benefits of eating raw, as well as juice cleansing.

Throughout this raw vegan process, earlier this month I had an itch for a warm, satisfying sandwich. This would be my semi-raw cheat meal!

I’ve been curious for awhile now about vegan omega-3s, -6s, and -9s and how I could incorporate them into my diet.

We keep hearing about how omegas are good for us, but every brand I found online came from animal fats! Every label I read had the words “contains: fish”. No thank you!

Udo’s Oil, Omega 3+6+9 Blend by Flora Health was the exception!

The fact is, omega -3,- 6, & -9 are important because they’re essential to our health, yet our bodies cannot produce them naturally!

The main ingredients are flax, sunflower, sesame seeds, coconut, and evening primrose oil! Sounds fancy, eh!? Well, it’s organic, vegan, non-GMO, and fresh-pressed! I don’t think I’ve heard of any oil blend that sounds this good to be honest.

I’ve used the Flora Health Beyond Greens product in this Nutrient Packed Green Hulk Smoothie Recipe I shared on the blog not long ago.

So I was excited to try this Omega 3+6+9 Blend, and to come up with a clever, yet easy way of adding it to foods I love.

Be it sandwiches, salads, warm bowls, or even as a dip, this omega 3-6-9-packed avocado smear, really is easy to make. And you only need 4 ingredients!

easy vegan avocado lemon salad dressing recipe omega 3

Vegan Avocado & Lemon Dressing Recipe

Cuisine Modern
Prep Time 2 minutes
Servings 2
Author Nick Joly


  • 1 ripe avocado
  • 2 tbsp. of Udo’s Oil Omega 3+6+9 Blend
  • The juice of one lemon
  • Salt & pepper to garnish


  1. In a blender, blend together your avocado, Omega 3+6+9 Oil Blend, lemon juice, and seasoning. Pulse for just 30 seconds or so.

  2. Once done, you’ve got a great smear you can use as a spread on sandwiches, a dressing on salads, or even as a dip for veggies and chips.

  3. If the flavour is too tangy for your liking, you can use the juice of half a lemon instead.

Some more fun facts about omega-3, -6, & -9 oils.

Everybody needs what are called Foundational Oils (ALA and LA), these are the “essential fatty acids” that our bodies cannot produce on their own. We need to ingest them (from food). Udo’s Oil has both of these foundational oils.

Supplemental Oils (Omega-3s or “DHA” and “EPA”), on the other hand, can be produced by our bodies. Funny enough, it’s these that are marketed so heavily, yet it’s the foundational oils that our bodies need more, since we can’t produce them ourselves!

  • Foundational oils = 97% of the fats our bodies need (and cannot produce).
  • Supplemental oils = 3% of the fats our bodies need, (and CAN produce) yet these are the ones most markets sell.

Important to note: ALAs and LAs already make DHA and EPA, so if you take a capsule/oil that has ALAs and LAs, you’re fully covered!

I decided to use the avocado & omega-oil dressing as a sandwich smear!

Recipe for the stacked plant-based sandwich —


  • 3 slices of vegan, multigrain bread
  • Avocado & Omega-oil smear (recipe above)
  • Sliced tofu, lightly seared with just coconut oil + curry powder
  • Mushrooms, lightly seared with coconut oil
  • Sliced tomatoes & cucumbers
  • Shredded red cabbage
  • And an olive to top it all off! 🙂

omega 3 6 9 easy ways incorporate vegan sandwich recipe

stacked vegan sandwich recipe inspired by nick

inspired by nick profile picNick Joly | Inspired by Nick 

Stay inspired.

4 thoughts on “Vegan Omega 3+6+9s + Easy Ways to Incorporate Them Into Your Meals”

    1. Hillory!

      Stop! Have you really?! I’ve been researching them for so long actually! I found the ADA, EDA and LA research really interesting! I’ll share the bottle with you when I see you SOON!!! 🙂


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