Learn how to prepare delicious and nutritious options to improve your health
Foods rich in omega 3 are true allies of health. They provide essential nutrients and bring a series of benefits to the body, such as increasing basal metabolism and improving fluid retention. Furthermore, they play a fundamental role in facilitating communication between the cells of the organism. So, check out 7 delicious and nutritious omega 3 recipes to include on your menu!
Cocoa avocado cream
Ingredients
- Pulp of 2 avocados
- 3 tablespoons 100% cocoa powder.
- 2 tablespoons of sugar
- 1/2 cup hazelnut tea
- 1 tablespoon hazelnut milk
- Hot water
Preparation method
In a container, place the hazelnuts and cover with hot water. Leave to soak for 30 minutes. Then drain them from the water, remove the skin and dry them with absorbent paper. Transfer to the blender, add the milk and blend until smooth. Add the avocado pulp, cocoa and sugar and beat again until you obtain a smooth cream. Pour into bowls and place in the refrigerator for 30 minutes. Serve then.
Salmon with carrots
Ingredients
- 400 g of salmon fillet
- 3 tablespoons of olive oil
- 1 carrot peeled and grated
- 1/2 cup chopped fennel tea
- Salt and ground black pepper to taste
Preparation method
In a skillet, add 2 tablespoons of olive oil and place over medium heat to heat. Add the carrot and fennel and sauté for 3 minutes. Season with salt and turn off the heat. Book. Place the salmon in a container, season with salt and black pepper and drizzle with the remaining olive oil. Then transfer the fish to a pan heated over medium heat and grill it on both sides. Turn off the heat, arrange on a serving plate and cover with the mixture set aside. Serve then.
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 brown sugar
- 1 teaspoon of chemical yeast
- 1 pinch of salt
Preparation method
Place all the ingredients in a container and mix until you obtain a smooth dough. Next, roll out the dough between 2 plastic films and cut the sheet cookies in the format you prefer. Place them on a baking tray lined with baking paper and place them in a preheated oven at medium temperature until the sides are golden. Wait for it to cool and then serve.
Meat roll stuffed with spinach and cheese
Ingredients
- 500 g of minced meat
- 1 cup chopped spinach leaves
- 1/2 cup grated buffalo mozzarella
- 1 egg
- 1 clove of garlic, peeled and crushed
- 1/2 onion peeled and chopped
- 1/4 cup breadcrumbs
- 2 tablespoons of olive oil
- Salt, ground black pepper and oregano to taste
- Greasing oil
Preparation method
In a pan, add the olive oil and place over medium heat to heat. Add the onion and garlic and brown them. Add the spinach and sauté for 2 minutes. Turn off the heat and set aside. Place the minced meat, egg, breadcrumbs, oregano, salt and black pepper in a container and mix.
Then, on a smooth surface, place the baking paper and roll it out. Open the meat into a rectangle about 1 cm thick. In the center of the meat, distribute the sautéed spinach with the mozzarella. Roll the roll carefully, pinching the ends so that the filling does not come out. Transfer it to a baking tray greased with olive oil and place it in a preheated oven at 180°C for 40 minutes. Serve then.
Light tuna pâté
Ingredients
- 250ml of yogurt natural
- 1 tablespoon chopped chives
- 160 g of natural solid tuna
- Juice of 1/2 lemon
- Salt and ground black pepper to taste
Preparation method
Place the tuna and yogurt in a container and mix until you obtain a smooth consistency. Season with salt, black pepper and chives. Drizzle with lemon juice and serve immediately.
Walnut and flaxseed cake
Ingredients
- 300 g of sugar
- 200 g of honey
- 2 tablespoons lemon juice
- 250g chopped walnuts
- 350 g of wheat flour
- 10 g of chemical baking powder
- 5 egg yolks
- 50 g of melted butter
- 5 egg whites, beaten
- 60 g of flax seeds
- 1/4 cup water
- Butter for greasing
- Wheat flour for dusting
Preparation method
Syrup
In a pan add half the sugar, Honeycinnamon, lemon juice and water. Cook over medium heat, stirring constantly, until it reaches a fine peak. Turn off the heat and set aside.
Mass
Place the walnuts, the rest of the sugar, the wheat flour, the chemical yeast, the egg yolks, the melted butter, the flax seeds and half the syrup in a container and mix. Add the egg whites and mix to combine. Then place the dough on a baking tray greased with butter and floured with wheat flour. Place in the preheated oven at medium temperature for 30 minutes. Remove the cake from the oven and pour the remaining syrup over it. Serve then.
Broccoli meatballs with ricotta
Ingredients
- 1 cup broccoli florets
- 1 cup of tea ricotta
- 1 clove of garlic, peeled and crushed
- 1 egg
- 2 tablespoons wholemeal flour
- 2 tablespoons chopped buffalo mozzarella
- Salt and ground black pepper to taste
- Greasing oil
Preparation method
Place the broccoli in a blender and blend to grind it. Transfer to a container and set aside. Still in the blender, add the ricotta and blend until the mixture is well blended. Place them in the same container as the broccoli and add the rest of the ingredients. Mix until you obtain a homogeneous consistency. Using a spoon, form meatballs. Place them on a baking tray greased with olive oil and place them in a preheated oven at medium temperature for 20 minutes. Serve then.
Source: Terra
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.
