Healthy Recipes Using Omega 3 Rich Oils

15 May 2006

Use Omega 3 rich oils in wholesome daily dishes – Breakfast Smoothies, Chilli Beans, Fresh Tomato Pasta, Tuna Sandwich and Salmon Salad

Tuna Sandwich

3 oz tuna, packed in water, drained and flaked
3 tblesp low-fat mayonnaise
¼ cup green onions, chopped
1 stalk celery, diced
¼ cup slivered almonds
½ cup avocado, sliced
1 cup alfalfa sprouts
Whole wheat bread

METHOD
Mix tuna, mayonnaise, onions, celery, and almonds. Place avocado and alfalfa sprouts on top. Serve on bread.
Serves 4

Breakfast Smoothie No 1

1 tablespoon ground flaxseeds
1 ripe medium banana
¾ fresh or frozen blueberries or raspberries
¼ cup low-fat vanilla yogurt
¾ cup juice of your choice or nonfat soy milk
5 ice cubes or ½ cup crushed ice

METHOD
Toss all ingredients in a blender and drink or eat with a spoon.
Serves 2

Breakfast Smoothie No 2

1 cup milk or soy milk
3/4 cup orange juice
1 tbsp honey
1 banana
1 cup fresh or frozen berries (blackberries, raspberries, strawberries, etc.)
1 tbsp whey or soy protein powder
1 tbsp flax seed oil or Udo’s Oil

METHOD
Mix all ingredients in a blender until smooth.
Serves 2

Salmon Salad

2 tbsp. walnut or flax seed oil
2 tbsp. white wine vinegar
2 small cloves garlic, minced
1/4 tsp. salt, or to taste
Freshly ground black pepper, to taste
1/2 cup finely chopped celery
1 X 15 oz. can pink or red Alaskan (wild) salmon, backbone and skin removed
1/4 cup low fat mayonnaise
1 tbsp. freshly squeezed lemon juice
Salt and pepper, to taste
4 cups baby spinach leaves
8 cherry tomatoes, cut in half
1/4 cup finely chopped walnuts

METHOD
In small bowl, whisk together first five ingredients for dressing and set aside. Mix celery with salmon and toss with mayonnaise and lemon juice. Season to taste with salt and pepper. In large bowl, toss spinach with dressing. Top with salmon mixture. Place cherry tomato halves around platter. Sprinkle with walnuts.

Chili Beans

2 X 19 oz cans of red kidney beans, drained
1 large onion, diced (approx 2 cups)
1 yellow pepper, diced (approx 1 cup)
4 cloves garlic, minced
1 28 oz can of tomatoes, chopped (with liquid)
2 tbsp tomato paste
1 1/2 tbsp chili powder
1 tsp ground cumin
1/2 tsp dried oregano
1/4 tsp cayenne (adjust to taste)
1 tsp salt
1/2 tsp sugar (adjust depending on acidity of tomatoes)
1/4 cup flax seed or Udo's Oil
Salt and pepper to taste

METHOD
In a large pot, add all ingredients except oil. Mix ingredients, cover and simmer for 2 hours, stirring occasionally. Add oil and season to taste.
Serves 4

Pasta with Fresh Tomato and Basil

8 oz dry pasta (eg. fettuccini, spaghetti, linguine)
2 1/2 cups fresh ripe tomatoes, diced
1/4 cup tomato juice
1 clove garlic, minced
1/2 tsp salt
1/4 cup fresh basil leaves
1/4 cup parmesan cheese, grated
1/4 cup flax seed or Udo's Oil
Salt and pepper to taste

METHOD
Cook pasta according to package instructions. Keep warm.
To make sauce: In a large pan, add tomatoes, juice, garlic, and salt. Cover and simmer until tomatoes are softened. Add basil and oil, and toss with warm pasta. Season to taste. Sprinkle with cheese.
Serves 4

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