Women's Health

Good Fat, Bad Fat: The Facts About Omega-3

Heart Healthy Omega-3 Recipes continued...

Yield: 8 bars

Per serving: 207 calories, 5.5 grams protein, 31 grams carbohydrate, 8 grams of fat ( 2 grams saturated fat, 1 gram monounsaturated fat, 1.8 grams polyunsaturated fat) , 4 milligrams cholesterol, 3 grams fiber, 174 milligrams sodium. Calories from fat: 35%. Omega-3 fatty acids = 1 gram, Omega-6 fatty acids = 0.7 gram.

Mocha-ccino Freeze

Journal as: 1/2 cup regular yogurt sweetened + 1/4 cup whole-grain, unsweetened cereal

From The Flax Cookbook by Elaine Magee, MPH, RD (Marlowe & Co.)

1 cup low-fat vanilla frozen yogurt, light vanilla ice cream or ice milk (nonfat or sugar-free brands can be substituted if desired)
1/4 cup low-fat milk
1/4 cup strong decaf coffee, chilled (use caffeinated if you prefer). To make double-strength coffee, brew twice the amount you want without increasing the water.
1 cup ice cubes
2 tablespoons ground flaxseed

• Add all ingredients to your blender or food processor
• Blend on highest speed until smooth (about 10 seconds). Scrape sides of blender, and blend again for five more seconds.
• Pour into two glasses and enjoy!

Yield: 2 smoothies.

Per serving: 157 calories, 7 grams protein, 23 grams carbohydrate, 4.5 grams fat ( 1.3 saturated fat, 1 grams monounsaturated fat, 1.9 grams polyunsaturated fat), 7 milligrams cholesterol, 2.3 grams fiber, 79 milligrams sodium. Calories from fat: 26%. Omega-3 fatty acids = 1.5 grams. Omega-6 fatty acids = 0.4 gram.