Adding more Omega-3 to your diet may be easier than you think!

Monday, October 3, 2011


We all know how important it is to get Omega-3 fatty acids into our diets. Unfortunately, that's just not happening for most people. Especially children.

There are 3 types of Omega-3 Fatty Acids: DHA, EPA, and ALA. DHA  is structurally important to the health of our eyes, brain, and heart. And it's something our bodies can NOT make.

To keep it simple, most DHA comes from the sea. Specifically algae - which is eaten by fish. When we eat those fish (or the green algae itself) we incorporate that DHA into our bodies.

Did I just lose you at algae? Or maybe fish? Let me try to convince you that fish doesn't have to be gross. It doesn't have to be slimy or smelly or anything but tasty, healthy food.

My kids love to eat fish, but if you ask them - they might make an "ew" face. I think it comes from T.V. They know they are supposed to make that face.

If you have kids and have a hard time getting them to eat foods rich in Omega-3, let me offer a super tasty (and easy) recipe that will help you in your quest for healthier eating.



Super Tasty Fish Tacos (recipe for 4 tacos)

Ingredients:
4 whole grain tortillas
2-3 Cod fillets (medium sized, frozen)
Tomatoes, Guacamole (or just smashed Avocado), Lettuce, Salsa, Cheese for toppings
Baja Fish Sauce:
1/2 cup sour cream (you may use fat-free if you want)
1/2 cup mayo
2 tsp hot sauce
1/2 tsp ground red pepper (or cayenne if you have it)
drizzle of lime juice
pinch of white pepper
1/2 tsp oregano
1/2 tsp cumin
1/2 tsp dill
(add fresh cilantro if you have it and feel free to add more hot sauce or a minced habenero if you want it hotter. Kids don't always like extra "heat" but grownups might.)


Directions:
Mix up the Baja Fish Sauce. Taste it and adjust to your spice preference. Let it hang out in the fridge to marry the flavors while you prepare the fish.

Preheat the oven to 400 degrees. Spray a pan with olive oil and place frozen fish into the oven. Cook for 12-14 minutes. If you happen to have fresh fish, adjust the time down. The fish is done when if flakes with a fork.

Assemble the tacos like you would any other taco. A little sauce, half a fish filet and as much tomato, guacamole, lettuce, etc that you want. Then enjoy!

You can substitute any fish into this recipe. The white fish work best but also have less DHA. Cod does have a significant amount of Omega-3 and has a more white-fish taste. You could also bread and/or fry the fish if you prefer. You could even substitute shrimp or scallops.

Even easier - you could make fish tacos for dinner and serve breakfast with DHA fortified milk or eggs.
Try to incorporate more healthy Omega-3 Rich foods into all of your meals.

A little bit at each meal will add up. Please feel free to share your omega-3 recipes and tips below.

Share how you sneak Omega-3’s into your family’s diet for a chance to win a $500 Grocery Shopping Spree!


DHA belongs to a category of healthy fatty acids known as Omega-3's. DHA is a major structural fat in the body, and has been shown to support brain, heart and eye health. Not only is DHA found in foods like salmon and eggs, but it can also be found in Horizon® Organic Milk enhanced with DHA Omega-3. Learn more about Horizon’s commitment to healthy families at http://www.horizondairy.com/everyday-nutrition/dha-omega-3/

This is a sponsored conversation written by me on behalf of Horizon.  The opinions expressed by me do not necessarily reflect the view of the Horizon Organic brand.