Ways to Increase Omega 3s

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• Use canola oil or soybean oil for cooking and baking.These oils are higher in omega-3s than corn, safflower or sunflower oil. Use all refined oils sparingly because they are calorie dense.
• Experiment with flaxseeds. Use them in smoothies, pancakes, muffins and cooked cereal. For best results, grind flaxseeds in coffee grinder.
• Incorporate a cold-water, fatty fish such as salmon, mackerel, sardines, albacore tuna or herring, into your meal plans once or twice per week. Research shows that 7 ounces of fish per week is beneficial. More is not better because the fish tends to raise your LDL level.
• Use walnuts to add crunch to salads or fruit dishes.

Salmon & Berry Relish
The warm berry relish complements the rich flavor of the salmon. Each serving contains 2 g of omega-3s.
4     salmon filets, (4-ounces)
1 cup     frozen raspberries, unsweetened
1 cup     frozen blueberries, unsweetened
1/2 cup     orange juice
1 Tbsp     granulated sugar
1/2 tsp     ground cinnamon
dash    hot pepper sauce
1/2 tsp    ginger, ground
1/8 tsp    black pepper
Preheat the oven to 375 degrees. Place the salmon on a large baking sheet and sprinkle with water. Bake until done, about 20 minutes.
Meanwhile, place the berries, juice, sugar,  spices and pepper sauce  in a small saucepot over high heat. Bring the mixture to a boil over medium-high heat and cook briefly, about 2 minutes. Remove from the stove. Serve the fish hot with the warm berry salsa.
Serves 4. Each serving: 221 calories, 7.5 g fat, 1 g saturated fat, 62 mg cholesterol, 53 mg sodium, 15 g carbohydrate, 3 g fiber, 23 g protein.

Sardine Spread
We find this spread very delicious when put on whole grain crackers or used as a veggie dip.
1 cup     fat free sour cream
1 can     sardines, no salt added
1 tsp     vinegar
1/4 cup     minced red onion
•    black pepper to taste
•    fresh squeezed lemon juice to taste
Mix all ingredients together in medium-sized mixing bowl, mashing fish as you go. Refrigerate until ready to serve. Serve chilled on whole grain lowfat crackers or as a veggie dip.
Serves 4. Each serving: 170 calories, 7.8 g fat, 2 g saturated fat, 36 mg cholesterol, 164 mg sodium, 13 g carbohydrate, 0 fiber, 10 g protein. Contains 172 mg calcium & .5 g omega-3s.

Easy Salmon Salad
After making this salad for lunch, we find that we prefer it to tuna fish. Look for salmon with bones, canned in water because it contains more calcium. Better still, look for one without added salt. One serving of this salad contains 250 mg calcium and almost 2 g omega-3s.
7-oz. can    pink salmon with bones, no salt
1/2 cup    diced cucumber
3 Tbsp    lowfat or nonfat mayonnaise
1/4 cup    sliced green onion
2    cups dark green lettuce
2    tomatoes, cut in wedges
Toss salmon, cucumber, mayonnaise and green onion together in a large mixing bowl. Refrigerate until ready to serve, up to 6 hours. Make a bed of lettuce and serve the salmon salad in the middle, garnished with tomatoes.
Serves 2. Each1 cup serving: 187 calories, 8 g fat, 2 g saturated fat, 23 mg cholesterol, 212 mg sodium, 11 g carbohydrate, 3 g fiber, 28 g protein. Each serving contains 1.8 g omega-3s.

Nutty Cabbage Slaw
This delicious recipe is adapted from one we found at the California Walnut Commission at www.walnut.org.
1/3 cup     non-fat yogurt
1 tsp    canola oil
1 Tbsp     red wine vinegar
1-1/2 tsp     sugar
3 cups     cabbage, shredded
1/2 cup     red peppers, chopped
1/3 cup     walnuts chopped
1/4 cup     raisins
1/4 cup     green onions, chopped
Whisk yogurt, oil, vinegar and sugar together in large mixing bowl. Add the rest of the ingredients and mix well. Serve immediately or refrigerate for later use, up to 12 hours.
Serves 4. Each 1 cup serving:131 calories, 7.5 g fat, .5 g saturated fat, 3 mg cholesterol, 23 mg sodium, 15 g carbohydrate, 2.5 g fiber, 3 g protein. Each serving contains 1 g omega-3s.

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