Omega- 3 fatty acids, also known as polyunsaturated fatty acids play a fundamental role in brain function, decreasing inflammation and overall growth and development. Studies have also suggested that they may decrease the risk of heart disease. Not sure if you are getting enough Omega-3’s? The following are symptoms of Omega-3 fatty acid deficiency: poor memory, dry skin, fatigue, heart problems, depression, and poor circulation.
Omega-3 fatty acids are in a class of essential fats required by our bodies. Your body cannot produce Omega-3’s; you can only get them through your diet.
Omega-3 rich foods include:
- Fish (such as Salmon, Yellow Fin Tuna, Scallops, Shrimp, Cod, Halibut)
- Black beans
- Kidney beans
- Raw tofu
- Flax seeds
- Winter squash
Did you know? Grass fed farm animals produce milk with higher amounts of Omega-3. The same goes for hens that are fed with supplements such as flax seed, fish oil and algae- their eggs, specifically the yolk, will have a higher concentration of Omega-3’s. Surprisingly, wild rice is another option; it is not actually rice but grass!
Easy ways to include Omega-3 into your diet:
- Cook with canola or walnut oil
- Add flax seed to your cereal or baked goods
- Sprinkle black beans on your salad
- Add chopped walnuts or pecans to your chocolate chip cookies
Check out one of our favorite Omega-3 rich recipe from eatingwell.com.
Black Bean & Salmon Tostadas:
Pickled jalapeños, cilantro and avocado perk up fresh salmon (or canned in a pinch) for a quick tostada topping. Skip store-bought and make your own crispy shells in the oven. Serve with: Brown rice cooked with diced tomatoes and onions or salsa.
4 servings, 2 tostadas each | Active Time: 25 minutes | Total Time: 25 minutes
- 8 6-inch corn tortillas
- Canola oil cooking spray
- 1 6- to 7-ounce cooked boneless, skinless wild Alaskan salmon
- 1 avocado, diced
- 2 tablespoons minced pickled jalapeños, plus 2 tablespoons pickling juice from the jar, divided
- 2 cups coleslaw mix (see Tip) or shredded cabbage
- 2 tablespoons chopped cilantro
- 1 15-ounce can black beans, rinsed
- 3 tablespoons reduced-fat sour cream
- 2 tablespoons prepared salsa
- 2 scallions, chopped
- Lime wedges (optional)
- Position racks in upper and lower thirds of the oven; preheat to 375°F.
- Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.
- Combine salmon, avocado and jalapeños in a bowl. Combine cabbage, cilantro and the pickling juice in another bowl. Process black beans, sour cream, salsa and scallions in a food processor until smooth. Transfer to a microwave-safe bowl. Cover and microwave on High until hot, about 2 minutes.
- To assemble tostadas, spread each tortilla with some bean mixture and some salmon mixture and top with the cabbage salad. Serve with lime wedges, if desired.
Per serving : 319 Calories; 11 g Fat; 2 g Sat; 6 g Mono; 16 mg Cholesterol; 43 g Carbohydrates; 16 g Protein; 12 g Fiber; 352 mg Sodium; 670 mg Potassium
How have you incorporated Omega-3′s into your daily nutrition?
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