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Healthy recipes rich in omega-3s

Elaina is a Phoenix-based freelance writer, blogger and co-founder of the Kidlee baby book app. Check out her blog, Fun Finds For Mom, for product reviews, recipes and fun activities for moms and kids.

20 Omega-3–packed recipes

Omega-3 fatty acids are essential for good health. Unfortunately, our bodies don't make them, so we must consume them through food or supplements. Fatty fish, walnuts and certain oils are all excellent (and delicious) sources of brain-enriching, heart-healthy and anti-inflammatory omega-3s.


Research shows that walnuts are rich in not only omega-3s but also in vitamin E and antioxidants. To derive the maximum benefit from these tasty nuts, eat them whole and leave the skins on. Remember, nuts are not low in calories, so consume them in moderation.

Banana bread

Banana bread with walnuts

Walnuts add a satisfying crunch to classic baked goods like banana bread and oatmeal cookies.

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Kale with Walnuts and Parmesan

Kale with walnuts and Parmesan

This warm winter side dish features two omega-3–packed ingredients: toasted walnuts and olive oil.

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Candied walnuts

Candied walnuts

Candied nuts sprinkled atop a bed of greens will make a salad lover out of even the pickiest eater.

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Chicken salad with Arugula and Toasted Walnuts

Chicken salad with arugula and toasted walnuts

Toss a handful of walnuts into your chicken salad or tuna salad for a big dose of omega-3s at lunchtime.

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Stuffed Pork Chops with Apples, Walnuts and Gruyere Cheese

Stuffed pork chops with apples, walnuts and Gruyere cheese

Add something unexpected to pork chop night by stuffing your chops with a delectable mix of apples, walnuts and cheese.

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Baked Brie with Curried California Walnuts

Baked Brie with curried California walnuts

Heading to a potluck? Share the omega-3 love by bringing this mouthwatering baked Brie with curried walnuts.

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Orzo with spinach and walnuts

Orzo with spinach and walnuts

Looking for nutritious comfort food? This orzo side dish is easy to make and pairs perfectly with chicken or fish.

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Up next: Salmon and other fatty fish >>

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