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Omega-3 Fatty Acids

What do fish, flaxseed and walnuts all have in common? The answer is that they are all incredibly rich in Omega-3 fatty acids!

These essential, polyunsaturated fats not only benefit our heart, but they also aid in preventing diseases such as obesity, rheumatoid arthritis, dementia, and asthma.

Omega-3 fatty acids, such as EPA and DHA, also work to:

  • Lower cholesterol and triglyceride levels
  • Reduce inflammation of the blood vessels and arteries
  • Prevent blood clotting
  • Improve joint pain and fatigue
  • Reduce risk for obesity and diabetes by regulating hormones such as insulin and leptin

Did you know? Fatty fish (like salmon, tuna, sardines, shrimp and mackerel), walnuts, soybeans and leafy greens are all excellent sources of Omega-3 fatty acids!

We’ve all been advised to consume fish at least twice each week for optimal health. Not a big seafood fan? Try snacking on nuts in between meals or add some ground flaxseed to salads and sandwiches for an Omega-3 boost!

Adobo Shrimp with Grain Salad

 photo(1)

Makes: 5 Servings

Prep Time: 30 minutes

Total Time: 40 minutes

Ingredients:

  • 2 pounds jumbo shrimp, cooked, peeled and deveined
  • 1½ cups dry quinoa (or rice, if preferred)
  • ½ cup red pepper, diced
  • ¼ cup red onion, diced
  • ¼ cup scallion, chopped
  • 1 tablespoon cilantro, roughly chopped
  • 2 limes, juiced

Adobo spice

  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons garlic powder
  • 2 teaspoons turmeric, ground
  • 2 teaspoons chili powder
  • 1 teaspoon cumin, ground
  • 1 teaspoon oregano, dried
  • 1 teaspoon salt
  • ½ teaspoon coarse ground black pepper

Directions:

  1. In a small bowl, mix adobo spice ingredients. In a larger bowl, add shrimp and coat with adobo spice thoroughly. Cover and refrigerate for at least 30 minutes.*
  2. While the shrimp is marinating, bring 3 cups of water and quinoa to a boil. Turn down heat and allow to simmer, stirring consistently, for about 15 minutes or until all water is absorbed and quinoa is plump and fluffy. Set aside to cool.
  3. Remove shrimp from the refrigerator and add to the quinoa along with the remaining ingredients (red onion, red bell pepper, scallion, cilantro, and lime juice). Give a good stir to mix.

*Tip: If using frozen shrimp, follow instructions on the bag to defrost properly and completely to reduce risk for foodborne illness.

Nutrition Facts Per Serving: 342 Calories, 7 g Fat (<1 g Sat), 352 mg Cholesterol, 423 mg Sodium, 21 g Carbohydrate, 3 g Fiber, 42 g Protein

Source: Whfoods.org

Article originally published on the Pathmark Live Better Blog

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