A tasty spread that´s really easy to make, and that will provide you with the daily recommended shot of omega 3 fatty acids. 100 g of walnuts that´s used in this recipe, contains as much as 2776 mg omgea 3 fatty acids (compared to salmon, that has about 2506 mg / 100 g). The recommended daily dose is obtained by dividing this portion of spread by half. The same amount will also give you about 100 mg of vitamin C. Spread on, and top up with some alfalfa, fresh thyme and ruccola.
If you for some reason don´t tolerate nuts, you can replace the walnuts with boiled chickpeas. It will be something else entirely, both in taste and nutrition wise, but will make a tasty spread for your bread.
Recipe
1 red bell pepper
100 g walnuts
1 dl extra virgin olive oil
1 tablespoon freshly squeezed lemon juice
Season with sea salt
Mix all ingredients until smooth butter consistency in a blender. Add a little chilli or cayenne pepper for a slightly stronger taste. If you think walnuts are a little bitter, you can replace half the walnuts with cashew nuts.
Oppskrift:
1 rød paprika
100 g valnøtter
1 dl extra virgin oliven olje eller rapsolje
1 ss ferskpresset sitronsaft
Smak til med havsalt
Miks alle ingredienser til en jevn smørkonsistens i en blender. Tilsett litt chilli eller cayennepepper for en sterkere smak. Hvis du syns valnøtter blir litt bittert kan du bytte ut halvparten av valnøttene med cashew nøtter.
Så bra. Den skal jeg teste. :-)
ReplyDeleteHåper du liker den! :)
ReplyDeleteHar du noe tips om 3-6-9 pålegg?
ReplyDeleteHei, ja dette pålegget!
ReplyDeleteHer får du omega 3 og omega 6 i et bra forhold (ca dobbel mengde omega 3 enn omega 6), og olivenolje er en god kilde til omega 9.
Takk, kjære deg! Etter en haug med veggisår, klarer jeg fremdeles ikke å finne ut av disse kostholdstingene. har resultert i den dårlig begunnet fiskespising. håper alt er vel med deg, og god "førjulstid"(er det vel allerede)..klem fra Linn
ReplyDeleteDet er ikke så rart med all fokus på omega 3 om dagen. Men, mange omega fiskeoljer er harske, og mesteparten av laksen som spises er usunn oppdrettslaks med mindre innhold av omega 3 uansett. Det viktigste er å spise oljer, eller råvarer som er ferske slik at kvaliteten er bra.
ReplyDeleteFor de som ikke spiser fisk vil et daglig inntak av knuste linfrø, linfrøolje, valnøtter eller valnøtt olje være et godt tilskudd. Det eneste er at kroppen selv må omdanne disse fettsyrene til de lengre fettsyrene som fisken har gjort for oss ved å spise plankton og alger.
Her kan du lese en rapport fra ett studie som har gjennomgått en samling av annerkjent forskning som er gjort på vegetariansk kosthold,
Smil og hjerte
It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes. A vegetarian diet is defined as one that does not include meat (including fowl) or seafood, or products containing those foods. This article reviews the current data related to key nutrients for vegetarians including protein, n-3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B12. A vegetarian diet can meet current recommendations for all of these nutrients. In some cases, supplements or fortified foods can provide useful amounts of important nutrients. An evidence-based review showed that vegetarian diets can be nutritionally adequate in pregnancy and result in positive maternal and infant health outcomes. The results of an evidencebased review showed that a vegetarian diet is associated with a lower risk of death from ischemic heart disease. Vegetarians also appear to have lower low-density lipoprotein cholesterol levels, lower blood pressure, and lower rates of hypertension and type 2 diabetes than nonvegetarians. Furthermore, vegetarians tend to have a lower body mass index and lower overall cancer rates. Features of a vegetarian diet that may reduce risk of chronic disease include lower intakes of saturated fat and cholesterol and higher intakes of fruits, vegetables, whole grains, nuts, soy products, fiber, and phytochemicals. The variability of dietary practices among vegetarians makes individual assessment of dietary adequacy essential. In addition to assessing dietary adequacy, food and nutrition professionals can also play key roles in educating vegetarians about sources of specific nutrients, food purchase and preparation, and dietary modifications to meet their needs.
Alt er vel her, håper det samme for dere alle 3, klem
ReplyDeleteOg god førjulstid ja;)