There are some healthy fats you should consume regularly. Make sure to include Omega-3’s and stay healthy, say nutritionists.
Omega-3’s are essential fatty acids that are critical for overall health. Our body can’t make them but has to obtain from food. Known for their health benefitting properties, they help in reducing the risk for cardiovascular disease, protect against cognitive decline and fight inflammation. For a dose of amazing omega-3’s be sure to add salmon, walnuts, flax seeds, chia seeds, soybeans, and plant-based oils to your daily diet.
As the only tree nut significantly high in plant-based omega-3 ALA (2.5g/28g), the best way to get more ALA into your diet is to start with walnuts. With its latest “Power of 3” initiative, California walnuts encourage you to be missionaries of good health and not just include a minimum of 3 handfuls in your weekly diet, but to also motivate at least 3 loved ones to do the same. Healthy messages coming from you to your friends and family will surely carry more weight and will direct them towards the path of overall wellness.
You can also add the power of omega-3’s in your diet with these wonderful walnut inspired recipes curated by Chef Sabyasachi Gorai to give your health a big boost.
California Walnut and Kale Salad with Grilled Salmon
Ingredients
150g kale (stalks removed and roughly chopped)
3 lemons
1 teaspoon salt
2 anchovies
2 tablespoons of walnut oil
4 teaspoons of soy sauce
4 teaspoons of maple syrup
1 teaspoon smoked paprika
4 salmon fillets
120g California walnuts (toasted and roughly chopped)
150g cherry tomatoes (halved)
40g parmesan (grated)
Preparations
- Place the kale into a large mixing bowl and squeeze the juice of one lemon over it, sprinkle with the salt and toss together to coat the leaves and then leave aside to rest.
- Muddle the anchovies in a pestle and mortar with the walnut oil and set aside.
- Whisk together soy sauce, maple syrup, and smoked paprika. Place the salmon fillets skin side up on a baking tray lined with foil and brush with the soy mixture.
- Cut the remaining lemons in half and place next to the salmon fillets. Grill with skin side up for 3-4 minutes, then flip the fillets and grill for further 3-4 minutes, or until tinged golden brown.
- While the salmon is grilling, toss the California walnuts, tomatoes and parmesan together and add to the dressed kale, then stir the walnut oil and anchovy dressing through the salad.
- Divide the kale salad between four plates and top with the grilled salmon and lemon to serve.
California Walnut Omega Burgers
Ingredients
2 cups California walnuts halves, toasted
1 cup garbanzo beans, rinsed and drained
1/2 cup cooked red or white quinoa
1/4 cup bread crumbs
2 tablespoons chia seeds, ground
2 tablespoons apple cider vinegar
2 tablespoons olive oil, divided
1/2 teaspoon ground cumin
2 eggs
2 garlic cloves
Salt and pepper to taste
1/2 cup finely chopped California walnuts
Preparations
- Combine California walnuts, beans, quinoa, bread crumbs, chia seeds, vinegar, 1 tablespoon oil, cumin, eggs and garlic in a food processor and pulse to finely chop the ingredients. Season with salt and pepper.
- Using wet hands, shape the mixture into 6 patties. Lightly press finely chopped California walnuts onto both sides.
- Heat the remaining oil in a very large non-stick skillet over medium heat. Cook patties for 3 to 4 minutes on each side or until golden brown, adding additional oil to skillet after turning, if necessary.
- Serve on toasted whole-grain buns or ciabatta rolls with lettuce, tomatoes, onions, and any other desired condiments.
California Walnut Autumnal Chia Smoothie Pot
Ingredients
For the chia mixture:
4 tablespoons chia seeds
230ml walnut milk
1 teaspoon cinnamon
1 teaspoon vanilla paste
4 tablespoons yoghurt
For the smoothie:
1 banana, cut into chunks and frozen
120g frozen blackberries (reserve a few for garnish)
½ teaspoon cinnamon
160ml walnut milk
1 apple, thinly sliced
16 California walnut halves, toasted
Preparations
- To make the chia mix, place the chia seeds, walnut milk, cinnamon, vanilla paste, and yoghurt into a bowl and whisk to combine.
2. Spoon into two pots (you can use jars if you don’t have a suitable pot) and leave in the fridge for at least one hour (or up to 12 hours) to allow the chia to swell and absorb the liquid.
3. When your chia mix is ready, place the banana, blackberries, cinnamon and remaining walnut milk into a blender and whizz until smooth.
4. Pour the smoothie mixture on top of the chia, then decorate each pot with the walnuts, thinly sliced apple and reserved blackberries.
