eat Greek and feel great!
This week we’ll take a ride on the Alpha-and-Omega fast track to incorporating these healthy Omega-3s into your meals in simple and yummy ways.
This recipe blog is a companion to part 2 of our Mediterranean Diet Resolution: Power up with Omega-3s blog featuring the good-fat recipes that will get you on your way to a healthy and happy new you!
taste the omega-3s!
This dish has it all—lemon, dill, garlic, veggies—in a one-meal package!
PREP 10 minutes
BAKING about 30 minutes
MAKES 4 servings
¼ cup olive oil, plus more for pan
3 tablespoons chopped fresh dill, plus sprigs for garnish
2 garlic cloves, finely chopped
¾ teaspoon sea salt
¼ teaspoon freshly ground pepper
¼ teaspoon dried thyme
1 pint Brussels sprouts, cut into quarters
1 bunch kale or collard greens, stems removed, cut into 1-inch pieces
4 (3 to 5 ounces each) salmon fillets
2 tablespoons fresh lemon juice
1 large lemon, cut into thin slices, plus wedges for serving
1. Heat oven to 450°F. Line a 13-by-9-inch baking pan with heavy-duty foil, then coat with olive oil. In a small bowl, combine the olive oil, dill, garlic, salt, pepper, and thyme.
2. Toss the vegetables with 2 tablespoons of olive-oil mixture and spread out evenly in the prepared pan. Roast about 20 minutes, until sprouts are just fork tender and greens are wilted.
3. Place the fillets, skin side down, over the vegetables and evenly coat the fillets with the remaining olive-oil mixture. Sprinkle lemon juice over the fillets and vegetables. Top the fillets with the lemon slices.
4. Roast for 8 to 10 minutes, until the fillets flake easily with a fork. Serve immediately with lemon wedges on the side and garnish with dill sprigs, if desired.
NUTS—like walnuts or flaxseeds—and BERRIES offer a healthy dose of omega-3s. Adding them to oatmeal boosts your Mediterranean diet with heart-healthy fiber!
Not just for breakfast, this recipe is portable and makes a great on-the-go snack, and feel free to add it to your list of guilt-free desserts.
3 cups old fashioned rolled oats (not quick cooking)
2 tablespoons flaxseed meal
2 teaspoons baking powder
¼ teaspoon sea salt
1 teaspoon cinnamon
¼ teaspoon nutmeg
2 tablespoons honey
2 tablespoons maple syrup
2 large eggs
1 cup unsweetened almond or coconut milk (or a combination)
½ cup unsweetened applesauce
¼ cup coconut oil, melted
1 teaspoon pure vanilla extract
¼ cup chopped walnuts, lightly toasted
1 ½ cups fresh berries, divided
1. Heat oven to 350°F. Grease a 9-by-9 square baking pan with vegetable cooking spray.
2. In a medium bowl, combine the oats, flaxseed meal, baking powder, salt, cinnamon, and nutmeg.
3. In a microwave-safe cup, microwave together the honey and maple syrup on High about 10 seconds, until warm. Stir to combine and set aside.
4. In a large bowl, lightly beat the eggs, then whisk in the milk, applesauce, coconut oil, and extract. Whisk in the maple-honey mixture until combined.
5. Add the oatmeal mixture to the egg-milk mixture and stir just until combined. Fold in the walnuts and ¾ cup berries.
6. Pour the batter into the prepared pan and bake for 25 to 30 minutes, until golden brown and the center is just set. Cool to warm or room temperature before cutting into squares. Top with the remaining ¾ cup berries just before serving.
Recipes by Kelly Salonica Staikopoulos
Copyright © 2019 Kukla's Kouzina: A Gourmet Journey~Greek Island Style
Refer to our Mediterranean Diet Resolution: Power up with Omega-3s blog for the basics on omega-3s and food suggestions, introducing a healthy Greek lifestyle for your New Year.
I hope you enjoy this week’s omega-3 recipes and that they help jumpstart your healthy New Year lifestyle. Join us next week for level 3 of our Mediterranean-diet recipes featuring good fats and fiber.
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Kali orexi! Good appetite!
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