My last post was about increasing omega-3 intake to improve your health. Here are two delicious recipes to increase your omega-3 intake. The walnuts in the kale and apple salad provide a good dose of omega-3 while the kale and cranberries provide antioxidants and a whole host of vitamins and minerals including iron. The lemon juice provides vitamin C to increase iron absorption, while the extra virgin olive oil provides protective monounsaturated fats.
The salmon in the frittata is a great source of omega-3 and if you want to boost omega-3 even more, use omega-3 enriched eggs! This recipe can also be made as a quiche with short crust pastry; however this does increase saturated fat content which may not be ideal for those with heart disease.
Kale and Apple salad
This recipe was inspired by a recipe I found on Woolworths online, with a few changes: http://www2.woolworthsonline.com.au/Shop/Recipe/2735?name=spiced-apple-kale-salad
2 Tbsp lemon juice
2 Tbsp extra virgin olive oil
1 tsp curry powder
1 tsp honey
1 apple, cored and thinly sliced
½ bunch kale leaves, shredded
½ cup walnuts
2 Tbsp cranberries
Method:
1. Whisk lemon juice, oil, curry powder and honey together in a bowl.
2. Add apple slices and coat with dressing
3. Add shredded kale, walnuts and cranberries and mix to combine. Serve.
Salmon and Pea Frittata
415g can red salmon, drained and remove bones and skin.
1 cup frozen peas
1 tsp finely grated lemon rind
1 Tbsp chopped fresh dill
5 eggs
¾ cup low fat milk
½ cup grated parmesan cheese
1 Tbsp SR Flour
Method:
1. Preheat oven 180°C
2. Combine salmon, peas, lemon rind, dill in a bowl, arrange mixture in a greased slice tin or pie dish.
3. Mix eggs, milk, cheese and flour and pour over salmon mixture.
4. Bake for 30-40 minutes or until set.
