All tagged Omega-3

Hemp, Avocado, and Tomato Salad (For One!)

Hemp, Avocado, and Tomato Salad (For One!)

Chelsea Gloeckner
Blog

This salad is so yummy and refreshing, and full of heart healthy fats to keep you full!  And it only takes 5 minutes and 7 easily accessible ingredients to quickly slice, assemble, and drizzle 😊

Serves: 1

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

2 cups butter lettuce and radicchio (I use a prewashed mix from Trader Joe’s)

10 cherry tomatoes

½ small ripe avocado

1 tablespoon hemp seeds

1 tablespoon aged balsamic vinegar (the older, the sweeter)

1 teaspoon extra virgin olive oil

Pinch of Crazy Jane’s Mixed Up Salt (or any seasoned salt- this one is a blend of garlic, onion, salt, and spices)

How (your directions):

Onto a large plate, place the 2 cups of butter lettuce and radicchio blend.

Slice cherry tomatoes in half lengthwise, then distribute evenly on top of the lettuce.

Slice a small, ripe avocado in half.  Using the half without the pit (save the half with the pit, covered, in the fridge for another time), remove the skin.  Place halved avocado cut-side down onto cutting board, then slice thinly.  Fan the avocado slices and place in the center of the salad.

Sprinkle hemps seeds over the salad, then drizzle with balsamic vinegar and olive oil.  Season to taste with a pinch of salt or seasoned salt.

Enjoy immediately!

Why (the science):  Hemp seeds are a rich source of heart-healthy omega-3 fatty acids.  You can sprinkle hemp seeds on savory dishes (from salads to pastas to soups) and sweet dishes (top a smoothie or bowl of oatmeal for added crunch).

 

 

Warm Pear Compote

Warm Pear Compote

Chelsea Gloeckner
Blog

This warm compote has all the comforting flavors of sweet spices-cinnamon, nutmeg, cloves, and ginger.  Not to mention that your kitchen will smell wonderful as this compote simmers.  The chia seeds act to thicken the compote, so you can spoon it over fresh and steaming whole wheat waffles.  Added bonus, there is no added sugar!  The sweeter your pears, the sweeter your compote.  This leaves room for a drizzle of agave, if you love a sweet drizzle like I do 😊

Serves: 4

Prep time: 2-5 minutes

Cooking time: 15 minutes

What (your ingredients):

3-4 ripe pears, diced

1/3 cup water

¼ teaspoon cinnamon

¼ teaspoon ground ginger

Dash of nutmeg

Dash of ground cloves

1 tablespoon chia seeds

How (your directions):

In a saucepan over medium heat, bring diced pears and water to a simmer.  Add spices and continue to simmer over medium-low for 10 minutes.

Stir in chia seeds and continue to simmer for 5 minutes.

Allow compote to cool slightly for about 3 minutes, which allows the compote to continue to thicken.

Serve hot over whole wheat waffles!

Leftover compote is delicious stirred into yogurt or spooned over warm oatmeal 😊

Why (the science):  Chia seeds are rich in omega-3 fatty acids, the heart healthy fats, as well as fiber.  1 tablespoon of chia seeds contains almost 6 grams of fiber, providing 20% of your fiber for the day!