By now you've probably heard that omega-3 fatty acids can improve your health. They're found in many common ingredients, like fatty fish and walnuts, and some newly popular items on the health food scene, like flax and chia seeds. According to the
Harvard School of Public Health, omega-3 fatty acids can do all kinds of good things for the body, like build cell membranes in the brain, control essential body functions like blood clotting, protect against heart disease and stroke, and even improve skin's appearance. Add them to your diet with these wonderful recipes to give your overall health, your mood, and even your looks a big boost. Looking for more delicious recipes that will also help you stay on the healthy eating track? Try some of our most divine healthy dinner recipes.
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1
Salmon Salad with Parsley and Capers
A beautifully poached piece of salmon, clean tasting and light, is a terrific summer meal. The technique really has only one rule: Don't overcook. The salmon should be cooked ever so gently in barely simmering liquid until the center is just slightly translucent.
Recipe: Salmon Salad with Parsley and Capers
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2
Candied Walnuts
Use these pretty candied walnuts as a dessert garnish. Or just snack on them plain for a sweet and crunchy treat.
Recipe: Candied Walnuts
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3
Flax Seed Granola Parfait
This flax seed granola parfait calls for healthful, homemade flax seed granola, but in a pinch store-bought granola will do.
Recipe: Flax Seed Granola Parfait
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4
Flax-Coconut Pancakes
Elisabeth Prueitt always mixes ground flax into her pancake batter. "I've never felt great about the low nutritional value of pancakes — it's like eating cake for breakfast — but the flax adds fiber, omega-3s, and minerals," she says.
Recipe: Flax-Coconut Pancakes
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5
Blueberry Flax Seed Muffins
Blueberry muffins with flax seeds incorporate homemade flax seed meal, gluten-free flour, and an apple purée.
Recipe: Blueberry Flax Seed Muffins
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6
Baked Chicken Fingers
Unprocessed bran and wheat germ are rich in fiber and vitamins; flax seed has heart-healthy omega-3s. Find them at health-food stores or in the cereal aisle of many supermarkets.
Recipe: Baked Chicken Fingers
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7
Mixed Pantry Pan Roast
This one-pan supper combines a number of standard shelf-stable pantry staples, like sun-dried tomatoes, tinned sardines, and hearts of palm, in a delicious all-in-one meal.
Recipe: Mixed Pantry Pan Roast
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8
Peanut Butter Chocolate Chip Cookies with Flax
Homemade flax seed meal adds dietary fiber and Omega 3 fatty acids to these made-from-scratch peanut butter, chocolate chip, and walnut cookies.
Recipe: Peanut Butter Chocolate Chip Cookies with Flax
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9
Banana-Walnut Bread with Flax
A from-scratch quick bread with flax seed meal and walnuts is a great way to use overripe bananas.
Recipe: Banana-Walnut Bread with Flax
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10
"Get Your Orange" Flax Smoothie
This bright orange smoothie gets its color from frozen peaches plus carrot and orange juice. Fresh ginger packs a flavorful punch.
Recipe: "Get Your Orange" Flax Smoothie
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11
Crunchy Salmon with Apple and Baby Kale Salad
Savory, crispy salmon pairs perfectly with a sweet and tart apple and baby kale salad.
Recipe: Crunchy Salmon with Apple and Baby Kale Salad
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12
Lentils with Chia Seeds
Chia seeds add a mild nutty flavor to this hearty dish.
Recipe: Lentils with Chia Seeds
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13
Salmon Burgers with Lemon-Basil Mayo
This fresh take on a burger subs salmon for the traditional beef, making it a lighter alternative.
Recipe: Salmon Burgers with Lemon-Basil Mayo
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14
Carrot-Flax Muffins
Gluten-free carrot-flax muffins are packed with nutrients from carrots, apples, and homemade flax seed meal.
Recipe: Carrot-Flax Muffins
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15
Whole-Grain Shells with Goat Cheese and Walnuts
A substantial vegetarian dish, this pasta showcases the winning combination of goat cheese and walnuts, which provide protein and healthy omega-3s.
Recipe: Whole-Grain Shells with Goat Cheese and Walnuts
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16
Sardine Salad Sandwich
Rich, delicious sardines not only contain more of the good stuff (omega-3s, calcium) and less of the bad (mercury) but are a sustainable choice. Mashed with canola mayonnaise in a sardine salad, they are the foundation of a formidable tower of nutrients, including sliced avocado, hard-boiled egg, tomato, and arugula.
Recipe: Sardine Salad Sandwich
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17
Phyllo-Wrapped Salmon
Make an easy gourmet meal any night of the week using this simple phyllo-wrapped salmon technique.
Recipe: Phyllo-Wrapped Salmon
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18
Vegetable Chiles Rellenos with Walnut Sauce and Cheese
Walnuts are one of the most omega-3-rich foods out there, and chiles en nogada (in walnut sauce) is a classic dish from the Mexican state of Puebla. Cooks traditionally fry the chiles, but in this lighter version, chefs Joe Cassinelli and Danny Bua simply roast them. Even served without the walnut sauce, the stuffed chiles rellenos are an incredible vegetarian main course.
Recipe: Vegetable Chiles Rellenos with Walnut Sauce and Cheese
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19
Oatmeal-Raisin Cookies with Flax
Flax seed meal and whole flax seeds add nutritional value to these gooey made-from-scratch oatmeal raisin cookies.
Recipe: Oatmeal-Raisin Cookies with Flax
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20
Vanilla Chia Pudding
Chia seeds are available at health-food stores and online. They're rich in omega-3s, fiber, and antioxidants.
Recipe: Vanilla Chia Pudding