Omega-3s are mega delicious

In light of our article about healthy fats this week, we’ve provided recipes that give you a few great ways to get those omega-3s. They are paired with other tasty options that make them nutritious and delicious!

Easy Pesto Pasta With Salmon and Spinach

Salmon is a great source of omega-3 oils, as well as protein. If you’re a vegetarian, you could leave the fish out and just enjoy the pesto sauce and pasta. Add a handful of olives and toss with olive oil to get the good fat you’re looking for.

Serves 4.

1 jar pesto sauce in olive oil
2 cups spinach, chopped
8 oz. whole wheat penne pasta
4 grilled and skinless salmon fillets
2 tbsp. olive oil
Salt/pepper to taste
Lemon slices or basil leaves for garnish

Cook pasta according to package directions. In large skillet, heat olive oil over medium heat. Add pesto sauce and spinach. Stir and cook for 5 minutes, then season to taste. Serve salmon and pesto over pasta. Garnish with a lemon slice or basil leaves.

Flax Meal Pancakes with Strawberry Yogurt and Walnuts
Flaxseed meal contains both fiber and omega-3 oils, and has a nutty taste to it. Add the walnuts for an extra dose of omega-3 and protein.

Makes 10 to 12 pancakes.

1 cup pancake mix (such as Jiffy or Bisquick)
2 tbsp. ground flaxseed meal
1 cup almond or soy milk
1 egg
1 tsp. vanilla extract
12 oz. strawberry yogurt 
1/3 cup walnut pieces
Olive oil spray

In a medium bowl, mix dry ingredients. In separate bowl, whisk milk, egg and vanilla together. Pour liquid ingredients into dry ingredients, then mix until combined. Spray a large skillet with nonstick cooking spray and heat over medium heat.

Pour 1/3 cup pancake batter in heated skillet for each pancake. Flip once, making sure pancakes are golden brown on each side. Serve pancakes with a scoop of strawberry yogurt and walnut pieces.

Dried Cranberry Spinach Salad with Walnuts
This delicious salad gets you your omega-3s in the olive oil in the dressing, the avocado, and the walnuts. Not to mention plenty of good greens from the spinach!

Serves 4.

For the dressing:
1/3 cup olive oil
1/3 cup lemon juice
1 tbsp. honey
1/3 cup apple cider vinegar
For the salad:
6 oz. baby spinach leaves
2-3 hard-boiled eggs, chopped
1/3 cup sweetened, dried cranberries
1/2 cup walnut pieces
1/2 cup feta cheese

To make the dressing, whisk the olive oil, lemon juice, honey and vinegar in a small bowl and set aside.  Place spinach in large bowl and toss with dressing. Sprinkle eggs, nuts, cranberries and crumbled cheese over spinach salad.

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