Good Fat, Bad Fat: The Facts About Omega-3
Think all dietary fat is the same? Guess again
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.
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 &
1 cup low-fat vanilla frozen yogurt, light vanilla ice
cream or ice milk (nonfat or sugar-free brands can be substituted if
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
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.