Foods rich in omega-3
omega-3 are well known for their beneficial effects on the heart, as well as anti-inflammatory properties.An excellent source of these acids is salmon and other kinds of fatty fish and flax.Nutritionists say that it is sufficient to include in your diet foods such as vegetable oil, margarine, peanut butter and fish to increase the intake of omega-3.Here are some recipes for healthy school lunches.
Oatmeal cookies with peanut butter
- 1/4 jar of peanut butter
- 3 tablespoons softened margarine cups
- 1/3 dark brown sugar
- 1/3cup sugar substitute 1 egg
- 3/4 teaspoon vanilla cup
- 1/3 flour
- 1/2 teaspoon baking soda
- 1/2 teaspoon cinnamon
- 1/8 teaspoon salt
- 1/2 cup rolled oats noodles
- 1/2 cup dried cherries or cranberries
Method of preparation:
1. Heat the oven to 220 degrees Celsius.Mix peanut and butter, brown sugar and sugar substitute in a large container.Mix everything with a mixer and bring to a creamy.
2. Add the eggs and
3. Using the measuring spoon Put small cakes of the dough on a baking sheet coated with nonstick food spray and bake for 3 minutes.Do not overdo!Cookies should rise slightly and be a light golden color.At this stage they are not yet ready, and reach readiness during cooling.
4. Remove the cookies from the oven and let it cool.
Oatmeal cookies with chocolate chips
- 1/2 cup margarine
- 1/2 cup sugar cup
- 1/2 dark brown sugar
- 1 /2 teaspoon vanilla 1 egg
- 3/4 cup flour
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 170 grams of semisweet chocolate chips
- 1 1/4 cups oatmeal noodles
1. Preheat oven to 200 degrees Celsius.In a large container or blender, combine the margarine and sugar and mix to form a cream.Add the vanilla and egg.
2. In a separate container, mix the flour, baking soda and salt.Add this mixture to a creamy mass.Add chocolate chips, nuts and oatmeal.You should get a thick dough.
3. Form small balls of dough and place on ungreased baking sheet.Bake for 9-10 minutes (until hardened edges and golden brown).Within 1-2 minutes, allow to cool in the oven, and then put on the table for the final cooling.
8 servings Ingredients
5 cups of slices of apples, peaches, pears or apricots
3 tablespoons sugar or substitute 1/2 cup of raw
flour 1 tablespoon cornstarch
1/2 cup brown sugar
1/2 teaspoon cinnamon 1/3 cup margarine
, softened at room temperature for 15 minutes 1/3 cup crushed
Orach walnuts or pecans
1. Preheat oven to 210 degrees.Spray a non-stick baking spray.Add 3 tablespoons of sugar.
2. In a small container, combine oats, flour, cornstarch, brown sugar and cinnamon.Margarine chips chop and add to the mixture until it will not resemble breadcrumbs.Add crushed walnuts and sprinkle with fruit.
3. Bake 30 to 35 minutes or until golden brown.Serve warm with frozen yogurt, cold milk or cream with reduced fat content.Tasty, if there are chips with frozen yogurt, cold milk or cream with low-fat
3 cups flour 1 cup sugar
1/2 teaspoonspoons of salt
1 cup margarine containing omega-3
2 eggs (or egg powder)
2 teaspoons vanilla
1 cup water
1 cup sugar
300 grams of fresh or frozen cranberries
1/2 cup margarine containing omega-3
500 grams of powdered sugar
1 teaspoon vanilla
2 tablespoons low-fat milk 1/2 cup nuts
(pecans, hazelnuts, walnuts)
1.Preheat oven to 210 degrees.For the first layer: Mix the dry ingredients.Using a blender grind the margarine.Add eggs and vanilla and mix well.Press the dough to the bottom and walls of the baking dish.
2. Stir the sugar into the water, bring to a boil, stir until sugar is dissolved.Add cranberries and cook on low heat for 10 minutes, stirring occasionally.After removing from heat, allow to cool.Add the thickener.Spread over the first layer.Bake for 30 minutes.Remove from oven and let cool.
3. For the third layer, melt the margarine and cool.Add the powdered sugar, vanilla and milk.Spread on the cooled pastry and sprinkle with crushed nuts.Cut into squares.Store in the refrigerator in an airtight container.