High in Omega 3 Oils
Pork Stir Fry with Honey Walnuts
Ingredients 2 teaspoons canola oil 1 clove garlic, chopped 500g (1 lb) pork mince 2 cups (170g/5 2/3oz) finely shredded Chinese cabbage 2 tablespoons shao hsing wine (Chinese rice wine) or sherry 2 tablespoons reduced-salt soy sauce 1 tablespoon oyster sauce 1 teaspoon sugar 1-2 tablespoons yellow box honey 1/2 teaspoon five-spice powder (optional) 1/3 [...]
Steaks with Rocket Mash & Walnut Butter
Ingredients 800g (1lb 10oz) potatoes, peeled and chopped 1/2 cup (125ml/4fl oz) omega 3-enriched reduced-fat milk 45g (1 1/2oz) rocket (arugula), finely shredded salt and pepper 40g (1 1/3oz) canola margarine 1 tablespoon horseradish cream 2 tablespoons chopped walnuts 4 lean beef sirloin steaks Method 1 Cook the potatoes in a large pan of boiling [...]
Smoked Fish Pie
Ingredients 4 medium floury potatoes, peeled and thinly sliced 2 hard-boiled omega 3-enriched eggs 1 small onion 2 cloves 1 bay leaf 3 cups (750ml/24fl oz) omega 3-enriched reduced-fat milk 400g (13oz) smoked mackerel 50g (1 2/3oz) reduced-fat canola margarine 3 tablespoons plain flour 2 tablespoons chopped fresh chives 2 tablespoons chopped fresh parsley pinch [...]
Pasta with Mixed Seafood
Ingredients pinch of saffron threads 2 tablespoons boiling water 1 tablespoon canola oil 1 medium onion, finely chopped 2 cloves garlic, chopped pinch of chilli flakes 400g (13oz) can chopped tomatoes 2 tablespoons chopped pimento 500g (1lb) linguine 250g (8oz) salmon, snapper or blue eye, cut into bite-sized pieces 200g (6 1/2oz) green prawns, peeled [...]
Pasta with Pumpkin & Rocket Pesto
Ingredients 500g (1lb) Jap pumpkin, peeled and cut into thin wedges sea salt and cracked black pepper 2 medium tomatoes, sliced 1 medium red (Spanish) onion, sliced into rings canola oil spray 45g (1 1/2oz) rocket (arugula) 2 cloves garlic 3 tablespoons walnut halves 1/2 cup (50g/1 2/3oz) grated parmesan cheese 1/4 cup (60ml/2fl oz) [...]
Rhubarb Nut Crumble
Ingredients 1kg (2lb) rhubarb, cut into pieces 1/3 cup (75g/2 1/2oz) demerara sugar 1 vanilla bean 6 cardamom pods, bruised 1/2 cup (125ml/4fl oz) water 200g (6 1/2oz) ginger nut biscuits 1/2 cup (60g/2oz) pecans, roughly chopped 1/2 cup (60g/2oz) walnuts, roughly chopped 2 tablespoons demerara sugar, extra 1 omega 3-enriched egg white, lightly beaten [...]
Nut Rolls with Poached Pears
Ingredients 1 cup (125g/4oz) walnuts, roughly chopped 1 tablespoon chopped pine nuts 1 tablespoon linseeds (flaxseeds) 100g (3 1/3oz) plain Turkish delight, chopped 1 tablespoon caster sugar 1/4 teaspoon ground cinnamon 1/4 teaspoon mixed spice 12 sheets filo pastry 1 tablespoon canola oil 40g (1 1/3oz) reduced-fat canola margarine, melted 4 medium beurre bosc pears, [...]
Carrot & Walnut Cake
Ingredients 2 omega 3-enriched eggs, lightly beaten 1 cup (230g/7 1/4oz) firmly packed brown sugar 1/2 cup (125ml/4fl oz) canola oil 1 teaspoon orange-flower water 1 1/3 cups (165g/5 1/3oz) wholemeal self-raising flour 1 teaspoon bicarbonate of soda (baking soda) 2 teaspoons mixed spice 1 teaspoon grated orange zest 1 1/3 cups (205g/6 1/2oz) firmly [...]
Orange & Walnut Cake
Ingredients 2 navel oranges 4 omega 3-enriched eggs, lightly beaten 1 cup (230g/7 1/4oz) firmly packed brown sugar 250g (8oz) walnut meal 3 tablespoons linseed (flaxseed) meal 1/2 cup (60g/2oz) plain flour 1 teaspoon baking powder Method 1 Preheat oven to 180°C (350°F/Gas 4). Grease and line a 22 cm (9 in) spring form tin. [...]
Choc Walnut Brownie
Ingredients 3/4 cup (90g/3oz) self-raising flour 1/2 cup (45g/1 1/2oz) cocoa powder 1/2 cup (65g/2oz) roughly chopped walnuts 1 cup (250g/8oz) caster sugar 1/2 cup (130g/4 1/2oz) omega 3-enriched blueberry yoghurt* 2 omega 3-enriched eggs, lightly beaten 1 teaspoon vanilla essence 1/4 cup (60ml/2fl oz) canola oil * If you can’t find omega 3-enriched yoghurt, [...]