Thursday, 27 September 2012

Health Tip of the Week: Omega-3 Recipes

Back in May I did a series on Omega Oils and I thought it would be a good idea to follow up with some great recipes to help you along the road to increasing your omega oils. Now these are for sure not the healthiest recipes, so I almost didn’t want to post them, but for those of you who hate pills, or fish, this might be an ok option from time to time to help you along the way.

No-Bake Peanut Butter Power Bars

Canola cooking spray
1 tablespoon butter or canola margarine
1/3 cup reduced-fat smooth peanut butter
2 cups miniature marshmallows, lightly packed
1 cup low-fat granola
1 cup Rice Krispies
1/3 cup ground flaxseed (golden flax works better in this recipe)

Coat an 8 x 8-inch baking pan with canola cooking spray. Put the butter, peanut butter, and marshmallows into a medium-sized microwave safe bowl and microwave on high for 30 seconds, or until mixture is just melted. Stir to blend.
Microwave again briefly if the mixture isn't melted or smooth. Then stir in granola, puffed rice and flaxseed.
Spread the mixture in the prepared pan, flattening it evenly with a sheet of waxed paper. Let it cool completely before cutting into 8 equal-sized bars.
Yield: 8 bars
Per serving: 207 calories, 5.5 grams protein, 31 grams carbohydrate, 8 grams of fat ( 2 grams saturated fat, 1 gram monounsaturated fat, 1.8 grams polyunsaturated fat) , 4 milligrams cholesterol, 3 grams fiber, 174 milligrams sodium. Calories from fat: 35%. Omega-3 fatty acids = 1 gram, Omega-6 fatty acids = 0.7 gram.

Mocha-ccino Freeze

1 cup low-fat vanilla frozen yogurt or light vanilla ice cream
1/4 cup low-fat milk
1/4 cup strong decaf coffee, chilled
1 cup ice cubes
2 tablespoons ground flaxseed

Add all ingredients to your blender or food processor
Blend on highest speed until smooth (about 10 seconds). Scrape sides of blender, and blend again for five more seconds.
Pour into two glasses and enjoy!
Yield: 2 smoothies.
Per serving: 157 calories, 7 grams protein, 23 grams carbohydrate, 4.5 grams fat ( 1.3 saturated fat, 1 grams monounsaturated fat, 1.9 grams polyunsaturated fat), 7 milligrams cholesterol, 2.3 grams fiber, 79 milligrams sodium. Calories from fat: 26%. Omega-3 fatty acids = 1.5 grams. Omega-6 fatty acids = 0.4 gram.
Both recipes are from The Flax Cookbook by Elaine Magee

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