• 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.
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.
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. But after learning that the quality of a croissant directly varies with how much butter it has, Judy sought to challenge herself by coming up with recipes that were as healthy as they were tasty.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.