Omega-3 -- Eat Your Way to Good Health
Make delicious dressings and salad loaded with Omega-3
Did you know you can get the Omega-3 you need by eating salads with delicious salad dressing? You sure can. Here are healthy salad dressings you can make easily at home that will help you boost your Omega-3 intake without taking fish oil supplements.
Vinaigrette Dressing
This basic vinaigrette dressing is the foundation for a variety of different dressings.
1 cup extra virgin olive oil
5 Tbs balsamic vinegar or fresh lemon juice
Salt and pepper to taste
Mix ingredients together and add salt and pepper. Makes 10 servings.
To this basic recipe, you can add anything you want depending on the type of dressing you prefer. For a French variation, add 5 teaspoons of Dijon mustard. You can give it an Italian flavor by adding 3 tablespoons of chopped rosemary and 2 tablespoons of oregano. If you prefer an oriental dressing, add Soy sauce.
For more variations, consider adding ginger, garlic, parsley, chives, or anchovies. You can make any of these variations creamy by adding 10 tablespoons of low-fat plain yogurt to the basic recipe. Each serving (approximately 2 tablespoons) gives you 5% of the Omega-3 you need.
Healthy French Dressing
1/3 cup extra virgin olive oil
1 Tbs finely chopped onion
4 1/2 tsp red wine vinegar
2 tsp tomato paste
1 tsp dried mustard
2 tbs honey
1 tsp paprika
1/2 tsp celery seeds
Salt
Pepper
Blend all ingredients except olive oil in a blender until smooth. While the blender is running, slowly add in olive oil until the dressing emulsifies.
Make an Omega-3 Salad
To get even more Omega-3, essential fatty acids and increase your veggies for the day, make a healthy salad and include the following:
Romaine lettuce - 1 cup = 2% of daily Omega-3
Spinach leaves - 1 cup = 2.6% of daily Omega-3
Walnuts - 1/4 cup = 91% of daily Omega-3
Add any other ingredients you prefer, top with the vinaigrette dressing and you have 100% of your daily Omega-3 that you need plus two servings of vegetables.
