4 recipes with foods rich in omega-3 to enjoy

In the diet it is common that essential fatty oils are not taken in sufficient quantity, and, above all, that more omega-6 than omega-3 is taken. With these recipes you can avoid it.

Omega 3 fatty acids are essential for the proper functioning of the body and, especially, for cardiovascular health. Given its lack, many health professionals would resort to omega-3 supplementation by taking oily fish oil pearls, but why not clean the problem from the root from the diet?

We can increase our omega-3 intake with a more natural diet, with recipes rich in green leafy vegetables, fruits, seeds and raw nuts, and whole grains such as quinoa or millet.

4 RECIPES WITH OMEGA 3

A good and delicious trick to make sure we compensate for these levels is to prepare a dessert chia pudding for dinner. This delicious option is an ideal recipe for the evenings, when cravings for sweetness are usually awakened.

LAMB’S SALAD WITH WALNUTS AND ORANGE PUMPKIN

Ingredients (for 4 people):

• 1 bag of canons
• 1 onion
• 40 g pumpkin seeds
• 80 g country nuts
• 100 g pumpkin
• 1 orange
• 4 tablespoons flax oil
• pepper
• salt

Preparation (12′ + 4′ cooking):

1. Clean the canons carefully by immersing them in cold water and remove the larger roots and musty leaves. Drain them well.
2. Peel the tender onion peel, wash it well and cut it into very thin strips lengthwise. Immerse the strips in cold water for about ten minutes so that they harden and curl a little.
3. Lightly toast the pumpkin seeds in a pan and place on a kitchen paper. Chop the nuts and remove the remains of skin. Peel the pumpkin and with the help of the peeler cut long chips.
4. Wash the orange well, peel it and cut the skin into very thin strips. Squeeze the juice, season with salt and pepper, and add flax oil.
5. Mix the canons with the pumpkin shavings, curly onion strips, nuts and seeds, and dress the salad with the orange sauce and oil.

Nutritional information:

• Omega 3: 6.9 g
• Calories: 307
• Carbohydrates: 15 g
• Protein: 6 g
• Cholesterol: 0 mg

RICE CAKE WITH SEEDS AND ORANGE CHOCOLATE

Ingredients (for 4 people):

• 4 unsalted rice crackers
• 100 g dark chocolate
• 40 g sunflower seeds
• 40 g pumpkin seeds
• 30 g sesame seeds
• 12 peeled walnuts
• 3 tablespoons olive oil

For orange jam:

• 1 orange
• 2 tablespoons sugar
• 2 tablespoons water

Preparation (10′ + 8′ cooking):

1. Chop the chocolate and put it to melt along with two tablespoons of olive oil in a water bath. It is important that the fire is soft. Before it melts completely, remove from heat and stir with a spoon until it is well undone and homogeneous. You can also melt it in the microwave.
2. Peel the orange with the help of a peeler with long peels and then cut it into very thin strips. Squeeze the juice and mix it with the two tablespoons of water and sugar, and bring it to a boil along with the skins. Once well candied, when the cooking juice has been partially reduced, remove and put it to drain.
3. In a saucepan or a frying pan, heat the rest of the olive oil and lightly sauté the sunflower, pumpkin and sesame seeds. Stir gently and turn off the heat.
4. Pour the melted chocolate and when everything is well mixed spread over the rice crackers. Before it cools, distribute the nuts and decorate with the candied orange peel.

Variant:

Instead of rice cakes, any unsalted cereal cake, for example corn, can be used as a base.

Nutritional information:

• Omega-3: 2.3 g
• Calories: 417
• Carbohydrates: 28 g
• Protein: 9 g
• Cholesterol: 0 mg.

GREEN ASPARAGUS WITH AVOCADO VINAIGRETTE

Ingredients for 4 people:

• 24 green asparagus
• 1 avocado to the point
• 4 dill branches
• the juice of half a lemon
• 4 tablespoons olive oil
• 1 tablespoon sesame seeds
• pepper and salt

Preparation (15′ +10′ cooking):

1. Lightly toast the sesame seeds in a pan, without oil, over moderate heat and while stirring. When they begin to swell remove and deposit them on a kitchen paper.
2. Clean the dill and cut half with scissors. Reserve the rest of the sprigs to decorate. Open the avocado in half, remove the pit and extract the pulp with a spoon. Cut it into cubes, cover with lemon juice, salt and pepper and mix with olive oil and cut dill.
3. Wash the asparagus. Remove the hardest base and with a peeler peel slightly without reaching the tip. In a flat skillet, heat a little oil and sauté gently so that they are al dente, a crispy point.
4. Place the asparagus in four deep dishes and spread the avocado sauce on top. Serve warm.

Variants:

Asparagus can be boiled or cooked in the oven or grilled trying not to lose the crunchy touch.

They can be accompanied with fresh baby carrots cooked in the same way.

TOFU BURGERS WITH VEGETABLES

Ingredients (for 4-6 people):

• 250 g tofu
• 150 g carrot
• 200 g zucchini
• 1 onion
• 100 g raw ground almonds
• 1 bunch of parsley
• 1 tablespoon sesame
• 2 tablespoons olive oil
• salt

Preparation (10’+15′ cooking):

1. Peel and grate the onion and carrot. Wash and grate the zucchini and finally grate the tofu. Wash the parsley, remove the stems and chop them.
2. Sauté the onion in olive oil for about three minutes, add the carrot and after about five minutes, when lightly cooked, add the zucchini and salt and pepper. Then add the grated tofu and, when well-integrated, add the ground almond. Mix everything until it acquires a thick consistency.
3. Remove from heat, add the chopped parsley and let cool to knead the burgers. To knead them it is advisable to spread your hands with a little oil or use a special mold.
4. At the time of consumption, heat the hamburgers in a pan or in the oven and serve accompanied by green salad or inside a cereal bread with a garnish of lettuce, onion and roasted pepper.

Note: If you are not vegetarian or vegan, you can include crumbled tuna in the mixture to make it thicker and to enrich the omega 3 contribution of the recipe.