| By this point, unless you just bought your | | | | handful of walnuts will give you 90.8%. And a |
| television, computer, and newspaper subscription | | | | 4-oz. filet of broiled chinnook salmon will get you |
| last week, you've probably already heard about | | | | 83.6 percent. Don't gobble down salmon three |
| omega-3 fatty acids. Nutritionists rave about | | | | meals a day, though; overconsumption of these |
| them; cooks try to include them with every meal. | | | | fats can lead to increased bleeding, weakened |
| Even food companies are getting in on the action | | | | immune responses, and heightened risk of stroke. |
| (noticed any "Omega-3 enriched" products like | | | | In addition, don't forget to consume a certain |
| eggs, oils, and dairy on your store shelves lately?). | | | | amount of omega-6 fats-you know, the kind |
| One thing very few people know, however, is | | | | found in beef, dariy, that kind of thing. Omega-6 |
| why omega-3 fats are good for you. Collectively | | | | and omega-3 work in balance to keep your body |
| our understanding of this wonderfat rarely goes | | | | healthy, strong, and in disease-repellin' shape; too |
| beyond "we need to eat more of it." This isn't the | | | | little omega-6 can lead to scaly skin and weak |
| best course to take; you shouldn't load up on | | | | muscles, among other creepy side effects. Now |
| something in your diet until you know precisely | | | | that you know why you need omega-3, fill your |
| why you're eating it. Did you know that omega-3 | | | | bellies along with your brains by trying some of |
| is a designation for several fatty acids, not just | | | | these great omega-3-filled recipes! Salmon |
| one? That, while it is incredibly good for you, it | | | | Sauteed Salmon with Whiskey Sauce Try a |
| should be balanced by a healthy amount of | | | | deliciously grown-up preparation for those salmon |
| omega-6? Read on to find out the skinny on this | | | | fillets. Horseradish-Encrusted Salmon This salmon |
| fat! For starters, let's talk about the three major | | | | dish can either be eaten as a main course with |
| types of omega-3: alpha-lenolenic acid (ALA), | | | | some sides or add on top of a leaf salad for a |
| eicosapentaenoic acid (EPA), and docosahexaenoic | | | | light lunch. Wolfgang Puck's Basil-Crusted Salmon |
| acid (DHA). All three of these acids are | | | | with Tomato-Eggplant Fondue This delicious |
| polyunsaturated fats, and they're considered | | | | salmon's accompanying sauce is a perfect choice |
| essential fatty acids-meaning we need them to | | | | for summer. Being composed almost entirely of |
| survive, and the body can't make 'em on its own. | | | | vegetables, with just a touch of olive oil, it's |
| ALA breaks down into DHA and EPA during | | | | incredibly light and healthful - just the thing you |
| digestion, making the latter two essential nutrients. | | | | want to eat at this time of year, when you're |
| There's been a lot of hubbub about these fats in | | | | thinking about getting back into your swimsuit! |
| the last few years, and with good reason. | | | | Walnuts Wolfgang Puck's Winter Greens Salad |
| They've been demonstrably linked to improved | | | | with Mustard Vinaigrette, Toasted Walnuts, |
| circulation and a reduced risk of heart disease. | | | | Orange & Warm Goat Cheese Croutons Serve |
| They reduce inflammation and improve fluidity of | | | | this up at a wintry weekend lunch or dinner, and |
| cell walls, lower "bad" cholesterol. Many of their | | | | there's no chance your guests will gaze wistfully |
| effects seem related to the brain, as well. For | | | | out the window. Their attention will be riveted |
| instance, infants deprived of omega-3s while in | | | | right on the dining table, where it belongs. |
| the womb risk vision problems and nerve | | | | Gorgonzola Walnut Ravioli with Sage Butter You |
| disorders; in another study, poor-performance | | | | could use any pasta here, but the ravioli named in |
| children supplied with omega-3 and other essential | | | | the title makes this dish positively decadent. I got |
| nutrients for 15 weeks showed marked | | | | this pasta at Trader Joes, my new favorite place |
| improvement in cognition and behavior. All good | | | | to shop. I'm a latecomer to the TJ party and only |
| things, right? Absolutely, but don't go out and load | | | | recently discovered how fantastic and inexpensive |
| up on all those omega 3-enriched products we | | | | they are. Apple, Carrot, Cranberry and Walnut |
| mentioned earlier. Since most are enriched with | | | | Muffins The muffins with everything, tasty and |
| ALA, it's better to go directly to sources of EPA | | | | healthy to eat. Lemon Green Beans with Walnuts |
| and DHA (which ALA breaks down into). Unless | | | | Steamed green beans tossed with butter, lemon |
| the packaging specifically says "enriched with EPA | | | | zest, lemon juice and toasted walnuts. This is |
| DHA," forego those omega-3 eggs in favor of a | | | | excellent with asparagus also. Pecans can be |
| DHA-rich filet of salmon. Or a cup of walnuts. Or | | | | substituted for walnuts. Sources: |
| some flaxseed-the list goes on, but these three | | | | Recipe4Living has tens of thousands of recipes, a |
| are the greatest sources of omega-3 in our diet; | | | | growing userbase, and tons of features that |
| a serving of flaxseed oil, for example, provides | | | | would make any foodie drool. There can never be |
| 140% of your daily value of omega-3 fat. A | | | | enough cooks in our kitchen, so stop at today! |