Omega 3 is one of the important nutrients required for brain development. If a person is deficient in this omega 3 nutrient, his physical and mental well-being may be affected. Therefore, we should consume foods rich in Omega 3 on a regular basis.
This Omega 3 is abundant in seafood, nuts, flax seeds, egg yolks, pumpkin, and spinach. Let’s have a look at some foods rich in Omega 3: White pumpkin fritters Required: White pumpkin pieces – 2 cups Peanuts – 1/4 cup Salt – Oil as required – 1 tsp Seasoning: Mustard, gram flour – half a tsp each Dry chillies – 2 curry leaves – 1 coriander powder – 1/4 tsp Recipe: Leave oil in a pan and add the spices one by one. Season and add pumpkin pieces and salt.
Do not pour water, cover and boil. It will be cooked in 10 – 15 minutes. Stir occasionally. Once cooked, sprinkle coarsely ground peanuts. You can also add coconut flakes instead of peanuts. Nutritious white pumpkin fritters are ready.Basalaik greens Ingredients: Basalaik lettuce – 1 bunch Duvaram dal – 200 gm Cumin – half teaspoon Mustard, Ulutam dal – quarter teaspoon Dry chilies – 3 garlic powder – quarter teaspoon Garlic cloves – 3 Green chillies – 3 Onions – 10 Tomatoes – one Sambar powder – 2 tsp turmeric powder – 1/4 tsp oil, salt – as per requirement Recipe: Put dal in a cooker, add enough water and cook till 4 whistles. Then, heat oil in a pan and add cumin, garlic and green chillies. Then add chopped onions and saute until golden brown.
Then, when the tomatoes are sauteed, add the spinach and saute. When the spinach is half cooked and shriveled, add sambar powder and turmeric powder and stir. When the green smell goes away, add boiled spinach, salt and stir well. Finally. Heat oil in another pan and add mustard seeds, urad dal, dried chillies and asparagus and fry them in spinach and stir.
Delicious spinach mixture is ready.Saman fish curry Ingredients:Salmon – half a kilo onion – 1 tomato – 2 chilli powder – 2 teaspoons groundnut powder – 2 teaspoons turmeric powder – half teaspoon tamarind – lemon size green chillies – 3 ghee, salt – coconut flakes as required – quarter cup mustard seeds, cumin seeds, fenugreek seeds – Half teaspoon each Recipe: Clean the salmon and keep it. Heat oil in a pan and season with mustard, cumin and fenugreek seeds. Add onion and saute it.
Then, add the tomatoes and saute till they are cooked well. Then, add turmeric powder, chili powder, and saute.
Add the dissolved sour water to it. When the gravy boils well and thickens, add the cleaned fish pieces. Then, grind and grind the coconut pieces and add it to the broth and bring it to a boil. Omega 3 rich salmon curry is ready.