Clear Skin with Omega-3 Fatty Acids: Recipes to try out

We can find Omega 3 Fatty acids in many ingredients around us such as Oysters, Chia Seeds, Walnuts, Salmon and even in capsule supplements. But why is omega 3 fatty acids such a big thing when it comes to its benefits to skincare? 

According to studies done, foods high in Omega 3 fatty acids can decrease the production of proinflammatory eicosanoids through direct competition with the metabolisms of amino acids, increasing the skin's photoaging protection against UV rays. There has also been 30% increase in skin hydration and accelerated wound healing. 

Looking at all the benefits, here are 3 easy recipes to start incorporating Omega 3 into your diet:

1. Walnut-Rosemary Crusted Salmon

Photo taken from EatingWell

Ingredients:

• 2 teaspoons Dijon mustard
• 1 clove garlic, minced
• ¼ teaspoon lemon zest
• 1 teaspoon lemon juice
• 1 teaspoon chopped fresh rosemary
• ½ teaspoon honey
• ½ teaspoon kosher salt
• ¼ teaspoon crushed red pepper
• 3 tablespoons panko breadcrumbs
• 3 tablespoons finely chopped walnuts
• 1 teaspoon extra-virgin olive oil
• 1 (1 pound) skinless salmon fillet, fresh or frozen
• Olive oil cooking spray
• Chopped fresh parsley and lemon wedges for garnish

Instructions

1. Preheat oven to 425 degrees F. Line a large rimmed baking sheet with parchment paper.
2.  Combine mustard, garlic, lemon zest, lemon juice, rosemary, honey, salt and crushed red pepper in a small bowl. Combine panko, walnuts and oil in another small bowl.
3. Place salmon on the prepared baking sheet. Spread the mustard mixture over the fish and sprinkle with the panko mixture, pressing to adhere. Lightly coat with cooking spray.
4. Bake until the fish flakes easily with a fork, about 8 to 12 minutes, depending on thickness.
5. Sprinkle with parsley and serve with lemon wedges, if desired.

Source: EatingWell, Diabetic Living Magazine, Fall 2018

2. Salmon & Roasted Vegetables Salad

Photo taken from EatingWell

 Ingredients:

• 6 cups cubed (1/2-inch) peeled root vegetables, such as potatoes, turnips, carrots and beets
• 3 tablespoons extra-virgin olive oil, divided
• 3/4 teaspoon freshly ground pepper, divided
• 1/2 teaspoon salt, divided
• 2 tablespoons sherry vinegar or red-wine vinegar
• 1 tablespoon minced garlic
• 1 teaspoon whole-grain mustard
• 1 teaspoon minced anchovy fillet or paste
• 8 cups mixed salad greens
• 2 6- to 7-ounce cans boneless, skinless wild Alaskan salmon, drained and flaked
• 2 scallions, sliced

Instructions:

1. Preheat oven to 450 degrees F.
2. Toss root vegetables in a large bowl with 1 tablespoon oil, 1/2 teaspoon pepper and 1/4 teaspoon salt. Spread in a single layer on a large rimmed baking sheet. Roast for 15 minutes. Stir and continue roasting until soft and golden brown in spots, 13 to 15 minutes more.
3. Meanwhile, whisk the remaining 2 tablespoons oil, vinegar, garlic, mustard, anchovy and the remaining 1/4 teaspoon each pepper and salt in a large bowl. Reserve 2 tablespoons of the dressing in small bowl. Add the salad greens to the large bowl and toss to combine; divide among 4 dinner plates.
4. When the vegetables are done, transfer them to the large bowl and gently combine with the reserved dressing, salmon and scallions. Top the greens with the salmon and vegetables.

Source: EatingWell Magazine, January/February 2010

3. Blueberry Flax Seed Muffin

Ingredients: