Omega 3 Granola Food
QUICK OMEGA-3 GRANOLA
Flaxseed is an incredible source of omega-3s.
Provided by Jeanne Thiel Kelley
Yield Makes about 6 cups
Number Of Ingredients 9
Steps:
- Preheat oven to 350°F. Brush heavy large rimmed baking sheet with 2 tablespoons oil. Whisk 2 tablespoons oil, sugar, egg whites, and salt in large bowl. Add oats, walnuts, and flaxseed; toss well.
- Spread mixture evenly on prepared sheet. Bake 15 minutes. Using metal spatula, stir granola. Bake 15 minutes longer. Stir again. Sprinkle dates over; drizzle with honey. Bake until golden brown, about 10 minutes longer. Stir to loosen. Transfer to clean baking sheet to cool completely. DO AHEAD: Can be made 1 week ahead. Keep chilled in airtight container.
- Ground flaxseeds; available at natural foods stores.
OMEGA-3 GRANOLA
This is a granola recipe that improves upon one printed in Martha Stewart Living's February 2010 issue. Removing unnecessary sugar and salt and adding ground flax to the mix greatly improves the health happiness of this recipe. It's easy for kids to make. You can substitute chopped dates or dried cranberries for raisins. Be careful, though, as the latter are often sugar coated. And, of course, chopped almonds can replace the pecans. If you prefer a sexier breakfast, finish the baking without adding any dried fruit, let the granola cool completely, and add 1 cup of chopped dark chocolate pieces. Again, be careful. You're adding some antioxidant benefits but a bunch of extra calories, too!
Provided by Gretta Vosper
Categories Grains
Time 55m
Yield 14 cups, 28 serving(s)
Number Of Ingredients 9
Steps:
- Preheat oven to 300 degrees.
- Mix all ingredients EXCEPT raisins in deep baking pan and spread evenly.
- Bake, stirring every 10 minutes for 40 minutes then add the raisins (or dried cranberries or dates) and bake another 10 minutes until the granola is toasted as you like it.
- Let cool completely.
- If the granola is going to last more than two weeks, split into two containers, keeping the second one refrigerated until the first one is finished.
Nutrition Facts : Calories 300.1, Fat 20.5, SaturatedFat 5.5, Sodium 5.6, Carbohydrate 27.2, Fiber 4.5, Sugar 11, Protein 4.9
QUICK OMEGA-3 GRANOLA
Bon Appétit | February 2009 By Jeanne Thiel Kelley Read More http://www.epicurious.com/recipes/food/views/Quick-Omega-3-Granola-351258#ixzz1cVDZO7Ft
Provided by Queen Dana
Categories Breakfast
Time 25m
Yield 6 cups
Number Of Ingredients 9
Steps:
- Preheat oven to 350°F Brush heavy large rimmed baking sheet with 2 tablespoons oil. Whisk 2 tablespoons oil, sugar, egg whites, and salt in large bowl. Add oats, walnuts, and flaxseed; toss well.
- Spread mixture evenly on prepared sheet. Bake 15 minutes. Using metal spatula, stir granola. Bake 15 minutes longer. Stir again. Sprinkle dates over; drizzle with honey. Bake until golden brown, about 10 minutes longer. Stir to loosen. Transfer to clean baking sheet to cool completely. DO AHEAD: Can be made 1 week ahead. Keep chilled in airtight container.
- * Ground flaxseeds; available at natural foods stores.
Nutrition Facts : Calories 657.7, Fat 30.4, SaturatedFat 3, Sodium 177.9, Carbohydrate 91.2, Fiber 11.2, Sugar 55, Protein 12.6
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18 FOODS HIGH IN OMEGA-3S FOR BETTER BRAIN HEALTH
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- Flaxseeds: 6,479 mg, 405% Adequate Intake (AI) Flax seeds are often ground into a powder and mixed with cereal, oatmeal, yogurts or smoothies for omega-3s and fiber.
- Chia Seeds: 5,064 mg, 316% AI. Chia seeds were famous in the '90s not for their health benefits but for their... pets. Remember Chia Pets, those terracotta figurines that sprouted chia that resembled hair or fur?
- Herring: 4,527 mg 283% AI. Pacific Herring has 283 percent of the AI for omega-3s per 6 ounces cooked. Herring, like other fatty fish, offers a solid amount of protein and vitamin B12, making it a nice substitute if you're getting bored of salmon.
- Salmon: 4,252 mg, 266% AI. You can't go wrong with salmon: It's high in omega-3s, protein and vitamin D. Image Credit: karandaev/iStock/GettyImages. Speaking of salmon, if you're remotely familiar with omega-3s, you probably know that this popular fish is a great source of the nutrient.
- Oysters: 2,692 mg, 168% AI. If you like shellfish, oysters pack a nutritional punch with 168 percent of the AI for omega-3s as well as 32 grams of protein and through-the-roof levels of immune-supporting zinc and vitamin B12 per 3-ounce serving.
- Walnuts: 2,579 mg, 161% AI. Walnuts boast the highest amount of omega-3s of all nuts, making them a favorite brain food. Image Credit: fcafotodigital/iStock/GettyImages.
- Canned Sardines: 1,649 mg, 103% AI. Some folks might have a hard time eating these little fish straight from the can, but adding sardines to your plate can mean good things for your health.
- Tofu: 1,467 mg, 92% AI. Like nuts and seeds, tofu is one of the best foods high in omega-3 that's not fish. A 1-cup serving of tofu provides 92 percent of the AI for omega-3, and it's also a powerhouse for complete plant-based protein.
- Canola Oil: 1,279 mg, 80% AI. Olive oil tends to get all the love thanks to its abundance of unsaturated fats that deem it a heart-healthy option for cooking and salad dressings.
- Granola: 887 mg, 55% AI. Certain types of granola, particularly those with flaxseed, can be good sources of omega-3 fatty acids. For example, pumpkin flax granola provides 55 percent of the AI for omega-3s per 3/4 cup.
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