5 recipes rich in omega 3 to include in the menu

Learn how to prepare delicious and healthy recipes to put on the menu

Foods rich in omega 3 are true allies for health. They supply essential nutrients and bring numerous benefits to the body, such as increasing the basal metabolic rate and improving water retention. Furthermore, they play a key role in facilitating communication between cells in our body. So, check out 5 delicious and nutritious omega 3 recipes you can include on your menu!

Cocoa avocado cream

ingredients

• 2 avocados
• 3 tablespoons of 100% cocoa powder
• 2 tablespoons of sugar
• 1/2 cup of hazelnut tea
• 1 tablespoon of hazelnut milk

Method of preparation

In a bowl put the Hazelnuts and cover with hot water. Soak for 30 minutes. Remove all skin from them and pat them dry with a paper towel. In the blender, beat the hazelnuts with the milk until a homogeneous mixture is obtained. Add the avocado pulp, cocoa and sugar. Beat until you get a smooth cream. Put the cream in the bowls and refrigerate for 30 minutes. Serve later.

salmon with carrot

ingredients

• 3 tablespoons of olive oil
• 1 small finely grated carrot
• 1/2 cup chopped fennel tea
• Salt and black pepper to taste
• 400 g of salmon fillet

Method of preparation

In a skillet, heat 2 tablespoons of the olive oil over medium heat. Add the carrot and fennel and sauté for 3 minutes. Fix salt and book. Put the salmon in a bowl, season with salt and black pepper and drizzle with the remaining olive oil. In a skillet heated over medium heat, lay the salmon fillets and grill both sides. Place on a plate and cover with the reserved mixture. Serve immediately.

Tip: if you prefer, replace the fennel with celery.

Chia seed cookies

ingredients

• 60 g of butter
• 2 tablespoons of chia seeds
• 100 g of wholemeal flour
• 30 g of cane sugar
• 1 teaspoon baking powder
• 1 pinch of salt

Method of preparation

Put all the ingredients in a bowl and mix until you get a smooth dough. Open the dough between 2 plastic sheets and cut the cookies in the format you prefer. Arrange the biscuits on a baking tray lined with baking paper and place them in a preheated oven at medium temperature. Remove the biscuits from the oven as soon as they are golden and serve.

light tuna pate

ingredients

• 1 cup of light, creamy, whey-free natural yogurt
• 1 tablespoon chopped chives
• 1 can of tuna
• 1/2 lemon
• Salt and black pepper to taste

Method of preparation

In a bowl mix all the ingredients and serve immediately.

Walnut cake, linseed, honey and lemon

ingredients

• 300 g of sugar
• 200 g of honey
• 2 tablespoons of lemon juice
• water for the syrup
• 250 g of chopped walnuts
• 350 g of soft wheat flour
• 10 g of chemical yeast
• 5 gems
• 50 g of melted butter
• 5 egg whites
• 60 g of flax seeds
• Whole walnuts to decorate
• mint to decorate
• Cinnamon powder to taste

Method of preparation

In a pan prepare a syrup with half the sugar, the Honey, cinnamon, lemon juice and just enough water to make a thin stream. Reserve.

Pasta

In a bowl mix the walnuts, the remaining sugar, the flour, the baking powder, the egg yolks, the melted butter, the flax seeds and half of the syrup. Add the egg whites and mix. Place in a greased pan and cook in a preheated oven at medium temperature for about 30 minutes. After, remove the cake from the oven and pour the rest of the syrup. Garnish with whole walnuts, flax seeds, cinnamon and mint leaves.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.