This category has been viewed 8194 times

 Healthy Recipes >
37

High in Omega 3 Fatty Acids recipes


Last Updated : Sep 24,2019



ओमेगा 3 फैटी एसिड युक्त - हिन्दी में पढ़ें (High in Omega 3 Fatty Acids recipes in Hindi)
ઓમેગા-3 ફેટી એસિડ યુક્ત વાનગીઓ - ગુજરાતી માં વાંચો (High in Omega 3 Fatty Acids recipes in Gujarati)

Recipes High in Omega 3 Fatty Acids, Healthy Veg Indian

Omega 3 Fats also called Omega 3 Fatty acids is a crucial FAT that the human body cannot make. These are essential fats and a type of polyunsaturated fats, which the body cannot make so we have to get them from food sources. So what is Omega 3 consists off? Omega 3 Fatty Acids consists of 3 parts.

The two main parts are Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which comes from non-vegetarian food and mainly from Fish while the third part, is Alpha-linolenic acid (ALA). ALA is key to Vegetarians as it comes from nuts and seeds and Walnut is the richest source of ALA. The detail list of ALA rich foods will be given below.

Walnut and Cherry Tomato SaladWalnut and Cherry Tomato Salad

The two main parts are Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) which comes from non vegetarian food is a problem for vegetarians. They cannot get this and hence it is known that a lot of Vegetarians consume Fish Oil. We are not suggesting you do that but that is what the case is and shows how important EPA and DHA are as they are key in reducing cellular inflammation. Having ALA, alone which comes from Vegetarian sources, is not that effective and is about 10% strength of EPA and DHA.

Omega 3 rich salads

Salads - we all know that they lend a horde of vitamins and minerals to our diet. These nutrients though required in small amounts are very necessary for various bodily functions. Add a touch of greens to all salads you toss. Wholesome veggies like kale and spinach are perfect for salads which add a touch of omega 3 fats too. To this healthy bowl, you can effortlessly add more crunch and omega 3 by way of walnuts, flax seeds, sunflower seeds, pumpkin seeds and hemp seeds. Try Jowar Kale Palak Antioxidant Healthy Office Salad and Quinoa Rocket leaves and Chickpea Veg Salad

Jowar Kale Palak Veg Antioxidant Healthy Office SaladJowar Kale Palak Veg Antioxidant Healthy Office Salad

Also learn the art of roasting these seeds perfectly…

How to Roast Flaxseeds

How to Roast Pumpkin Seeds

Cooking with Walnuts for Omega 3 fatty acids

Walnut is one of the most healthiest nut which you should not miss out at all. They are a very good source of omega 3 fatty acids which helps to maintain normal heart beat, prevent the onset cancer, control arthritis and so on…. In fact you can look upon as an ingredient which does not much cooking and it can be combined with the right ingredients and put up on the table quickly. Date and Walnut BallsWalnut Dip and Walnut and Cherry Tomato Salad are a few such recipes. 

Date and Walnut Balls

Date and Walnut Balls

Cooking with flax seeds and chia seeds for Omega 3 fatty acids

Being a Vegetarian you must consume foods rich in Omega 3 like Flaxseeds which you can put into your smoothies and salads or breads like Almond Flax Bread with EggsChia Seeds which can be had as a drink with some honeylime and water or as a pudding like Coconut Chia Seeds Pudding with Mixed Fruits and Walnuts.

Coconut Chia Seeds Pudding with Mixed Fruits and Walnuts
Coconut Chia Seeds Pudding with Mixed Fruits and Walnuts

What is the amount of Omega 3 Fatty Acids you Should have?

Most of the Indian diet is based on high usage of Omega 6 fatty acids over Omega 3. Studies show that there is 20 to 25 times more consumption of Omega 6 over Omega 3 in our diet which is not good for the body. The ideal ratio is said to be 2:1, that is two parts Omega 6 to one part Omega 3.
 

15 Vegetarian Food Sources rich in Omega 3 Fatty Acids

  Vegetarian Food Sources of Omega 3 Fatty Acids
1. Walnuts
2. Chia Seeds
3. Ground Flaxseeds
4. Canola Oil
5. Soya beans
6. Hemp Seeds
7. Broccoli
8. Brussel Sprouts
9. Cauliflower
10. Kale
11. Spinach
12. Flaxseed Oil
13. Mustard Oil
14. Soya-bean Oil
15. Walnut Oil
 
Palak, Kale and Apple JuicePalak, Kale and Apple Juice

10 Benefits of Omega 3 Fatty Acids

  10 Benefits of Omega 3 Fatty Acids
1. Lowers risk of heart attack : Omega 3 fatty acids appear to help the heart beat at a steady rhythm and hence prevent it from erratic beats which could be fatal and responsible for lots of heart attacks. Fish oil may prevent the hardening of arteries by slowing the formation of blood clots and plaque which clog arteries.
2. Asthma : Omega 3 fatty acids are key in reducing inflammation which is key to treating Asthma.
3. Reduces body inflammation
4. Rheumatoid Arthritis : Control rheumatoid arthritis which is an auto immune disease that is very painful as it causes inflammation of the joints.
5. Cancer : Reduce risk of cancer.
6. Alzheimer’s and Dementia : Research suggests that Omega 3 may protect against diseases like Alzheimer's disease and dementia.
7. Lowers Blood Pressure.
8. Improve Brain Memory : Omega 3 fatty acids are very concentrated in the brain and may help in your memory.
9. Heart : Studies show that higher consumption of Omega 3 leads to raising the HDL (good cholesterol). This is said to be done through Fish oil plus flaxseeds. Vegetarians, please have flaxseeds and walnuts in your daily diet.
10. Macular Degeneration : Studies show that diets high in Omega 3 can help prevent this bad eye disease which can lead to blindness.


Show only recipe names containing:
  



Energy Chia Seed Drink with Lime and Honey, For Endurance Athletes
Recipe# 41074
17 Sep 19

 
 by Tarla Dalal
There is no debating that Chia seeds are good for your health. A treasure trove of omega-3 fatty acids, which is hard for vegetarians to come by, these tiny seeds are also loaded with fibre and protein. It is interesting to note that this easily digestible little seed has antioxidants (ALA), w ....
Pear and Pomegranate Salad ( Soups and Salads Recipe )
Recipe# 34004
22 Oct 19

  This recipe has an associated video
 by Tarla Dalal
If you find fresh pears in the marketplace, buy them and attempt this fresh pear salad. A warm dressing of pomegranate juice, lemon, mustard powder, honey and freshly ground pepper introduce a brilliant taste to the cut pear cubes. Toss in crisp iceberg lettuce too, it adds a definite crunch to the ....
Grilled Broccoli Recipe
Recipe# 42228
30 Aug 19

 
 
by Tarla Dalal
This is surely one of the yummiest ways to enjoy fresh and crisp broccoli! Marinated with lemon juice and black pepper, and then grilled to perfection, the Grilled Broccoli has a nice texture and fabulous flavour, with spicy and tangy tones. This delicious treat is also equally healthy, being ri ....
Flax Seeds with Curd and Honey, Good For Weight Loss and Fitness
Recipe# 41113
02 Aug 19

 
 by Tarla Dalal
Many of us are aware of the health benefits of flax seeds, but are at a loss how to include it in our diet. This wonder seed is a treasure trove of omega-3 fatty acids, which help stabilise cell walls and reduce inflammation. Flax also has a unique blend of soluble fibre that binds with food to opti ....
Jowar Kale Palak Veg Antioxidant Healthy Office Salad
Recipe# 42308
27 Jun 19

 
 by Tarla Dalal
This super-duper lunch salad, loaded with the goodness of millets, veggies and greens, is bound to gain you lots of compliments and enthuse your colleagues also to make a healthy shift towards salad lunches ! An exciting medley of jowar, kale le ....
Broccoli and Bajra Snack
Recipe# 39662
11 May 19

 
 
by Tarla Dalal
Bajra is a storehouse of nutrients, but hardly included in the diet except perhaps as a khichdi or roti. Here is a truly delicious snack made of whole bajra and broccoli. Chopped onions, garlic and red chilli flakes impart tremendous taste to this snack, while olive oil, though used in small quantit ....
Multiseed Mukhwas ( Omega-3 Fatty Acids and Fibre Rich Recipe )
Recipe# 35094
18 Apr 19

  This recipe has an associated video
 by Tarla Dalal
A wonderful post-dinner refresher! The Omega3 fatty acids in the flax seeds help build our cell membranes, signaling pathways and neurological systems. In the form of this mukhwas it is simply an effortless to consume the seeds. You will enjoy the toungue-teasing taste of this mix of seeds. Do ....
Paneer and Spinach Soup
Recipe# 1457
15 Feb 19

 
 
by Tarla Dalal
The protein-packed paneer and spinach soup is a meal in a bowl! generous use of moong dal, paneer and spinach make it extremely nourishing and filling, while the onion and pepper bring in their soothing yet sharp flavours.
Spinach and Mint Soup
Recipe# 1456
23 Sep 13

  This recipe has an associated video
 by Tarla Dalal
Soup, with a lovely taste and consistency. This soup is brimful of the goodness of spinach and spring onion greens, not to forget a dash of coriander and mint. The nutmeg and black pepper not only spike up the flavour, they also bring in their healing properties—making this a true herbal delight.
Quinoa, Rocket Leaves and Chickpea Veg Salad, Buddha Bowl
Recipe# 42411
01 Apr 19

 
 by Tarla Dalal
The Urban Dictionary defines a Buddha Bowl as “a bowl which is packed so full that it has a rounded belly appearance on the top much like the belly of a Buddha.” Commonly, the term is used to describe a salad lunch that’s chock-full of healthy ingredients, including veggies, beans or lentils, an ....
Rocket Leaves, Zucchini Red Pumpkin Healthy Lunch Salad
Recipe# 42373
26 Jun 19

 
 by Tarla Dalal
Juicy zucchini and scrumptious red pumpkin cubes are tossed together with mushrooms and sea salt, to make a delicious and filling salad. Vibrant rocket leaves and succulent feta cheese add to the goodness of this lunch salad, while a tongue-tickling dressing with herbs and garlic adds to the fun ....
Chick Pea, Mushroom and Barley Salad with Balsamic Dressing
Recipe# 36699
17 Nov 18

 
 by Tarla Dalal
Name the texture, name the flavour, and you are sure to find it in this exciting salad. From cucumber for a juicy crunch, and kabuli chana for a mealy touch, to barley and mushrooms for chewiness and sun-dried tomatoes for tang, this Salads features a wide assort ....
How To Eat Flaxseeds, Health Benefits
Recipe# 42255
24 Jul 18

 
 by Tarla Dalal
Flaxseeds are not new to Indian cuisine – they have been available since decades, known by the name of mukhwaas. Flaxseeds are tiny treasure troves of goodness, being high in fibre and
How To Roast Pumpkin Seeds, Roasted Pumpkin Seeds
Recipe# 42257
15 Apr 19

 
 by Tarla Dalal
Experience the goodness of pumpkin seeds in a delectable roasted form! This recipe shows you how to roast pumpkin seeds, which not only enhances their flavour but also makes them easy to use. Now, you can just sprinkle them on your soups ,
Brussels Sprouts with Balsamic Vinegar and Honey
Recipe# 42215
26 Mar 18

 
 by Tarla Dalal
Some veggies and fruits make very tempting and satiating snacks because they have a wonderful taste and texture, especially when laced with tangy and spicy sauces and seasonings. Here, we have made one such snack with Brussels sprouts. The Brussels sprouts are seasoned with salt and pepper, bake ....
How To Roast Flaxseeds, Roasted Flaxseeds
Recipe# 42256
17 Nov 17

 
 by Tarla Dalal
Chock-full of beneficial nutrients, flaxseed is an ingredient definitely worth including in your diet – there are no second thoughts about it. Keep some roasted flaxseeds handy, so you can sprinkle them on your cereals, salads, raitas, curds or even smoothies. Roasted flaxseeds are handy to use ....
Grilled Zucchini Recipe
Recipe# 42226
11 Sep 19

 
 
by Tarla Dalal
How can something with as simple a flavour as zucchini turn into an exciting, truly appetizing starter? Well, that is just what happens when the zucchini is brushed with olive oil, seasoned with pepper and crushed garlic and cooked on a griller pan! The Grilled Zucchini has an absolutely stunnin ....
Grilled Cauliflower Recipe
Recipe# 42227
11 Sep 19

 
 
by Tarla Dalal
Ever thought of cooking cauliflower on a griller pan? Well, the outcome is extraordinary! We tried grilling cauliflower, marinated with garlic, spices and herbs, and really loved the taste and texture of the product. Ideal to serve as a
Almond Honey Cinnamon Milk, Healthy Vegan Breakfast Recipe
Recipe# 42189
17 Jan 19

  This recipe has an associated video
 by Tarla Dalal
Elegantly flavoured and pleasing to the palate, this Almond Honey Cinnamon Milk is a glassful of goodness! It is easy and cost-effective, yet tasty and brimming with nutrients. After several trials, we have arrived at the perfect blend of ingredients, so we suggest you go with it without any mod ....
Power Packed Cereal (  Fun Food For Children)
Recipe# 1860
12 Aug 14

 
 by Tarla Dalal
Anything homemade is definitely more satisfying – and nutritious – compared to store-bought foods. So, why not make your breakfast cereal at home? Kids love cereals because they are crunchy, sweet and contain loads of dry fruits and nuts too. With sunflower seeds, sesame seeds and lots of nuts apart ....
Walnut Dip
Recipe# 22732
01 Feb 19

 
 by Tarla Dalal
A lusciously creamy dip, with a strong nutty tone, the Walnut Dip goes perfectly well with cream crackers, tomato-flavoured or herbed chips, and such other finger foods. The usage of cottage cheese and fresh curds imparts both a rich texture and a pleasantly tangy flavour to this dip, ensuring that ....
Vegetable and Basil Soup, Healthy Diabetic Recipe
Recipe# 33650
21 Jun 19

  This recipe has an associated video
 by Tarla Dalal
This delightful soup brims with the goodness of veggies, and radiates the pleasant aroma and flavour of basil. While the abundant use of veggies gives the diabetic diner a good dose of fibre, basil lends an aesthetic touch along with its medicinal value. Instead of being used in chopped or dried ....
Walnut and Cherry Tomato Salad
Recipe# 36139
14 Nov 19

 
 
by Tarla Dalal
This tangy crunchy salad is a treat for tomato lovers. Not only it’s an excellent source of folic acid (vitamin B9) which keeps anaemia at bay, but also rich in vitamin B1 (thiamin), vitamin B3 (Niacin) and fibre due to the addition of walnuts and sesame seeds. Walnuts are also rich in vitamin E and ....
Subscribe to the free food mailer

Diabetic Snacks, Diabetic Indian Starters Recipes

Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name
Password

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with Tarladalal.com, the accounts will be merged. If the respective id is not registered, a new Tarladalal.com account will be created.

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.

Are you sure you want to delete this review ?